When people start bulking, one question always comes up:
“Should I do cardio while bulking, or should I focus only on lifting weights?”
This confusion is very common, especially for beginners. You may hear different advice from different people at the gym, on YouTube, or on social media.
Some people say,
“If you want to build muscle, stop cardio completely.”
Others say,
“If you stop cardio, you’ll become unhealthy and lazy.”
Because of this mixed advice, many people feel stuck. They don’t know what to follow. Some stop cardio fully and start feeling heavy, tired, or out of breath. Others do too much cardio and then complain that they are not gaining weight or muscle.
So what is the right approach?
The truth is, bulking is not about choosing only one thing. It’s not about weights versus cardio. It’s about understanding how your body works and using both in the right way.
Cardio is often misunderstood during bulking. Many people think cardio automatically means weight loss, but that’s not always true. At the same time, weight training alone is not enough to keep your heart and stamina strong.
That’s why it’s important to clear all the confusion before you plan your routine.
In this blog, we’ll break everything down in very simple language, without any complicated fitness terms, so you can clearly understand:
- What bulking really means and what your main goal should be
- What cardio actually does to your body
- Whether cardio really stops muscle growth or not
- How much cardio is safe and useful during bulking
- How to balance weight training and cardio without harming your progress
By the end of this blog, you’ll know exactly what to do, what to avoid, and how to bulk in a healthy and smart way.
Let’s start from the basics.
What Does Bulking Mean?
Bulking means eating more food than your body uses, so you can:
- Build muscle
- Get stronger
- Improve your body size and shape
Bulking simply means giving your body extra food so it has the energy to grow. Proper food helps repair these muscles and makes them grow bigger and stronger over time.
When you bulk, your main goal is muscle growth, not weight loss. You are not trying to look thin or burn fat at this stage. You are trying to add size, strength, and power to your body.
That’s why most people focus heavily on:
- Weight training to stress the muscles
- Protein intake to repair and grow muscles
- High-calorie meals to stay in a calorie surplus
Because of this focus, many people start thinking that anything which burns calories is bad. And cardio is the first thing they blame.
They believe that if they do cardio:
- They will burn extra calories
- Their weight will not increase
- Their muscles will not grow properly
This fear makes many people completely stop cardio as soon as they start bulking. Some even avoid simple activities like walking or cycling, thinking it will slow down their progress.
But here’s the important thing to understand:
👉 Bulking is not about avoiding calorie burn completely.
👉 It’s about making sure you eat more than you burn.
Light or controlled cardio does burn calories, yes—but those calories can be easily covered by proper food intake. Avoiding cardio fully can sometimes make you feel lazy, tired, and uncomfortable during workouts.
So the real question is not “Is cardio bad?”
The real question is:
Is too much cardio bad during bulking?
And that’s exactly what we’ll understand in the next sections.
What Is Cardio? (In Simple Words)
Cardio is any activity that:
- Increases your heart rate
- Makes you breathe faster
In simple words, cardio is movement that keeps your body active. You don’t need fancy machines or hard workouts for cardio. Even simple daily activities can act as cardio if they keep you moving.
Common cardio exercises include:
- Walking
- Jogging
- Cycling
- Skipping
- Swimming
- Stair climbing
These exercises don’t focus on building big muscles like weight training does. Instead, they help your heart, lungs, and overall energy levels. That’s why cardio is often called “heart exercise.”
Cardio mainly helps with:
- Heart health – keeps your heart strong and improves blood flow
- Stamina – helps you work out longer without feeling tired
- Burning calories – uses energy from the food you eat
Because cardio burns calories, many people think it is only meant for weight loss. This is where the confusion starts.
When someone is bulking, they want to gain weight and muscle, not lose it. So when they hear that cardio burns calories, they immediately think:
- “Cardio will stop my weight gain”
- “Cardio will make me skinny”
- “Cardio will ruin my muscle growth”
That’s why many people fear cardio while bulking.
But here’s something very important to understand:
👉 Burning calories is not bad — burning too many calories without eating enough is the problem.
Light or moderate cardio burns a small number of calories. These calories can be easily replaced by eating a little more food. Completely avoiding cardio is not always the best idea, because your heart and stamina also need training, not just your muscles.
Also, cardio doesn’t automatically mean long running or intense workouts. Even simple walking for 15–20 minutes counts as cardio and can actually help you feel more active, fresh, and energetic during your weight training sessions.
So instead of fearing cardio, it’s better to understand how much cardio your body needs and how to use it in a smart way while bulking.
And that’s exactly what we’ll discuss next.
Why People Avoid Cardio While Bulking
Many people stop cardio completely during bulking because they believe:
- Cardio burns calories
- Burning calories means no muscle gain
- Cardio makes you skinny
- Only lifting weights is enough
These thoughts are very common, especially among beginners. When someone works hard to eat more food and lift heavy weights, the idea of burning calories through cardio feels scary. They think, “Why burn calories when I’m trying to gain weight?”
This fear makes people cut out cardio completely. Some even avoid simple activities like walking, climbing stairs, or cycling. They start sitting more, moving less, and focusing only on lifting weights.
Now, let’s be honest—these ideas are not totally wrong, but they are not fully right either.
Yes, cardio does burn calories.
Yes, burning too many calories can slow weight gain.
But here’s the key point most people miss:
👉 The real problem is not cardio. The real problem is doing too much cardio.
Light or moderate cardio burns only a small amount of calories. These calories can be easily replaced by eating a little extra food. One banana, one glass of milk, or one roti can easily cover the calories burned during a short walk.
What actually causes trouble is:
- Long cardio sessions
- Very intense cardio every day
- Not eating enough food to balance it
When cardio is done in excess, the body may use energy meant for muscle growth. That’s when people feel tired, weak, and see slow progress.
Also, believing that weights alone are enough is not fully true. Weight training builds muscle, but it does not fully train your heart and stamina. Without any cardio, some people feel:
- Out of breath quickly
- Heavy and lazy
- Low on energy during workouts
So instead of fully stopping cardio, the smarter approach is to control it, not fear it.
Cardio should support your bulking journey, not fight against it.
That’s why the goal during bulking is not to avoid cardio, but to use the right amount of cardio in the right way.
Does Cardio Kill Muscle Gains?
Let’s be very clear:
👉 Cardio does NOT kill muscle gains if done correctly.
This is one of the biggest misunderstandings in fitness. Many people think the moment they start cardio, their muscles will disappear. That’s not how the body works.
Muscle loss does not happen because of a little cardio. Muscle loss happens when your body doesn’t get enough fuel and rest.
Muscle loss usually happens when:
- You burn more calories than you eat for many days
- You do very long or very intense cardio regularly
- You don’t eat enough protein to repair muscles
- You overtrain and don’t give your body time to recover
In simple words, if your body feels tired, hungry, and stressed all the time, muscle growth will slow down.
Now let’s look at the other side.
Light or moderate cardio will not stop muscle growth as long as:
- You eat enough food to stay in calorie surplus
- You train with weights properly and consistently
- You get good sleep and rest
When these things are in place, your body has no reason to break down muscle.
In fact, some cardio can actually support your bulking journey in many ways.
Light cardio helps:
- Improve blood flow to muscles
- Deliver oxygen and nutrients better
- Reduce muscle soreness
- Improve recovery between workouts
This means your muscles can heal faster and feel fresher for the next workout.
Cardio also helps you feel more active and less stiff, especially during heavy bulking phases when food intake is high. Many people notice that light walking or cycling makes their body feel lighter and workouts feel smoother.
So instead of thinking:
“Cardio will ruin my gains”
Think this way:
“Too much cardio without enough food can slow gains”
When cardio is controlled and balanced, it becomes a helper, not a problem.
That’s why smart bulking is not about removing cardio completely — it’s about using it wisely.
Benefits of Doing Cardio While Bulking
Here’s why cardio is not your enemy:
1. Keeps Your Heart Healthy
Weight training is great, but it doesn’t fully train your heart.
Cardio:
- Improves blood flow
- Keeps your heart strong
- Helps you feel active, not tired
A healthy heart means better workouts and better recovery.
2. Improves Workout Performance
Light cardio improves:
- Oxygen supply to muscles
- Energy levels
- Endurance during weight training
This helps you:
- Lift better
- Stay focused
- Train longer without feeling exhausted
3. Controls Excess Fat Gain
When bulking, some fat gain is normal.
But too much fat is not ideal.
Cardio helps:
- Control unnecessary fat gain
- Keep your body balanced
- Avoid feeling heavy or sluggish
This is especially useful for people who gain fat easily.
4. Helps With Digestion and Appetite
Light cardio like walking:
- Improves digestion
- Increases appetite naturally
This can actually help you eat more comfortably during bulking.
5. Reduces Stress
Bulking workouts can be intense.
Cardio helps:
- Reduce stress
- Improve mood
- Improve sleep quality
Better sleep = better muscle growth.
How Much Cardio Should You Do While Bulking?
This is the most important part.
Ideal Cardio Amount
For most people:
- 2–3 times per week
- 15–30 minutes per session
That’s it.
You don’t need daily cardio while bulking.
Best Time to Do Cardio While Bulking
You have three good options:
1. After Weight Training
- Most common choice
- Won’t affect muscle strength
2. On Rest Days
- Keeps you active
- Helps recovery
3. Separate Time From Weights
- Morning cardio, evening weights
Choose what fits your routine best.
What Happens If You Do Too Much Cardio While Bulking?
Too much cardio can cause:
- Slow muscle growth
- Constant tiredness
- Difficulty gaining weight
- Loss of strength
This usually happens when:
- Cardio is too long
- Cardio is too intense
- Food intake is low
That’s why balance matters.
Who Can Do Less Cardio While Bulking?
Some people can reduce cardio more:
- Very skinny people
- Hard gainers
- People struggling to gain weight
For them:
- 1–2 light sessions per week is enough
- Or just daily walking
.
Diet Matters More Than Cardio
Let’s not forget this:
👉 Food matters more than cardio during bulking.
If you:
- Eat enough calories
- Eat enough protein
- Stay consistent
Then light cardio will not stop your progress.
Always remember:
You can out-eat light cardio easily during bulking.
Final Answer: Cardio or Only Weights?
So, should you do cardio while bulking or focus only on weights?
The Best Answer Is: Do Both — Smartly
You don’t need to choose one and completely ignore the other. Bulking is not about extremes. It’s about balance.
Weights should always be your main focus during bulking.
Weight training is what tells your body, “We need to build muscle.” Lifting weights creates muscle stress, and your food helps those muscles grow bigger and stronger. Without proper weight training, bulking will mostly lead to fat gain instead of muscle gain.
That’s why most of your time, energy, and effort should go into:
- Lifting weights correctly
- Progressively increasing strength
- Training muscles consistently
But this does not mean cardio has no place.
Cardio should be light, controlled, and supportive.
Cardio is not there to burn fat aggressively during bulking. Its role is different. Light cardio helps keep your body active, your heart healthy, and your energy levels stable.
When done the right way, cardio:
- Helps you feel less tired during workouts
- Improves breathing and stamina
- Keeps your body from feeling heavy and sluggish
- Supports overall health
You don’t need long runs or intense sessions. Even short and easy cardio is enough.
The key idea is simple:
👉 Weights build muscle
👉 Light cardio supports your body
When you combine both properly, you get better results than doing only one.
If you focus only on weights and completely ignore cardio, some people start feeling:
- Out of breath easily
- Low energy
- Stiff and uncomfortable
And if you focus too much on cardio, muscle growth slows down.
That’s why the smart approach is:
- Lift weights as your priority
- Add small amounts of cardio for balance
Bulking is not about doing more and more.
It’s about doing the right amount of the right things.
And once you understand this balance, bulking becomes much easier, healthier, and more enjoyable.
Final Thoughts
Bulking is not just about getting big.
It’s not only about lifting heavy weights or eating more food every day.
Bulking is also about staying:
- Strong – so you can lift better and improve your performance
- Healthy – so your heart, lungs, and body work properly
- Active – so you don’t feel lazy, tired, or uncomfortable
Many people think bulking means sitting more, moving less, and focusing only on weights. But when you do that, you may gain size, but you can also feel slow, tired, and out of breath very easily.
That’s where cardio plays an important role.
Cardio, when done correctly, supports your bulking journey instead of ruining it. It helps your body handle heavier workouts, improves blood flow to your muscles, and keeps your heart strong. This means your body is not just growing bigger, but also working better.
Doing light cardio can make you feel more active and positive, especially during heavy training weeks. When people add a small amount of cardio, they often notice their workouts feel smoother and their recovery feels better.
The key thing to remember is this:
👉 Cardio is not the enemy.
👉 Doing too much cardio without eating enough is the problem.
You don’t need to run for hours or do intense cardio every day. Simple activities like walking, cycling, or light jogging a few times a week are more than enough during bulking.
So don’t fear cardio.
Don’t completely avoid it.
Just use it wisely, balance it with proper food and weight training, and your body will thank you in the long run.
That’s how you bulk smart, not just big.
