Introduction
Many British lifters assume that bulking means abandoning cardio entirely — that steady-state sessions or HIIT are incompatible with gaining muscle mass. But ignoring cardiovascular training during a mass phase isn’t just a missed opportunity for fitness; it’s a potential risk to long-term health. Cardio during bulking isn’t about burning fat — it’s about supporting heart health, improving nutrient delivery, enhancing recovery, and maintaining conditioning during mass phases. At uksteroidsshop.co.uk, we’ve worked with hundreds of lifters who successfully combined hypertrophy goals with smart cardiovascular training. This guide shows you how to do it without sabotaging your gains.
How It Works
When you bulk, your body mass increases — including fat, muscle, and fluid. This places greater demand on your cardiovascular system. Your heart must pump harder to deliver oxygen and nutrients to expanded tissues. Without adequate cardiovascular training, your heart muscle can adapt inefficiently, increasing the risk of elevated blood pressure, reduced stroke volume, and long-term vascular strain.
Scientifically, cardio during bulking improves endothelial function — the lining of your blood vessels — which helps regulate blood flow and reduces arterial stiffness. It also enhances mitochondrial density in cardiac muscle, improving aerobic efficiency. Even while consuming a caloric surplus, regular cardiovascular training bulking helps prevent excessive visceral fat accumulation, which is strongly linked to insulin resistance and metabolic syndrome.
Importantly, if you’re using performance-enhancing compounds — including testosterone or other anabolic steroids — your red blood cell count and blood viscosity may rise. This increases the risk of thrombosis and hypertension. Cardiovascular training bulking acts as a natural counterbalance, promoting plasma volume expansion and improving blood fluidity, reducing these risks.
Practical Protocol
The goal of bulking cardio isn’t to create a deficit — it’s to maintain cardiovascular resilience without interfering with muscle growth. Here’s how to structure it:
Frequency & Duration
- Perform 2–4 sessions per week
- Each session: 20–40 minutes
- Keep intensity at 60–75% of your maximum heart rate (≈120–150 bpm for most adult males)
Preferred Modalities
- Walking on an incline (treadmill or outdoors) — lowest interference with recovery
- Rowing machine — full-body engagement with low joint impact
- Cycling (stationary or outdoor) — excellent for endurance without leg fatigue
- Swimming — ideal for joint preservation and full-body conditioning during mass phases
Timing
Avoid cardio immediately before or after heavy lower-body lifting. Separate sessions by at least 6 hours if possible. If you must combine them, do cardio after lifting — never before.
Caloric Considerations
Your surplus should remain intact. If you notice stalled progress after adding cardio, increase daily calories by 150–200 kcal — primarily from complex carbs and healthy fats.
| Cardio Type | Recommended Frequency | Optimal Duration | Calorie Burn (Est.) | Recovery Impact |
|---|---|---|---|---|
| Incline Walking | 3–4x/week | 30–40 min | 180–250 kcal | Low |
| Rowing | 2–3x/week | 25–35 min | 250–350 kcal | |
| Cycling (moderate) | 2–3x/week | 30–40 min | 200–300 kcal | Low-Moderate |
| Swimming | 2x/week | 30–45 min | 300–400 kcal | Very Low |
These protocols are designed to support heart health steroids users often neglect — even when they’re focused on size and strength.
Risks & Side Effects
While cardio during bulking is generally safe and beneficial, misapplication can lead to unintended consequences:
- Overtraining & catabolism — Excessive cardio (e.g., >6 sessions/week or >60 mins/session) can elevate cortisol and impair muscle protein synthesis, slowing gains.
- Reduced appetite — Prolonged cardio may suppress hunger signals, making it harder to maintain a caloric surplus needed for muscle growth.
- Joint stress — High-impact cardio (e.g., running on concrete) increases injury risk, especially with elevated body weight during bulking.
- Blood pressure spikes — Especially relevant if using compounds that increase red blood cell count. Unmanaged hypertension can lead to vascular damage over time.
- Interference with recovery — Cardio performed too close to heavy lifting sessions may delay muscular repair and reduce strength output.
These are not inevitable outcomes — they are risks mitigated by proper programming. The key is moderation and consistency.
Safety Tips
Follow these three actionable strategies to protect your heart health while bulking:
1. Monitor Your Blood Pressure Weekly
If you’re using anabolic compounds — even testosterone at 300–600 mg/week — check your BP at least once a week. A consistent reading above 140/90 mmHg warrants reducing cardio intensity or consulting a physician. Use a validated home monitor (like Omron or Beurer) and log readings.
2. Keep Your Resting Heart Rate in Check
Your resting heart rate (RHR) should stay between 50–75 bpm. If your RHR rises above 80 bpm for more than 3 consecutive days, you may be overtrained or dehydrated. Increase rest days, hydrate (aim for 3.5L/day), and reduce cardio volume by 20–30% until RHR normalises.
3. Schedule Annual Blood Work
Even if you’re not using steroids, annual lipid panels and liver enzymes are essential. If you are, get tested every 8–12 weeks. Key markers: LDL cholesterol, triglycerides, AST/ALT, haematocrit. If haematocrit exceeds 52%, reduce cardio intensity and consider donating blood under medical supervision.
FAQ
Can I do HIIT while bulking?
Yes — but sparingly. One 15–20 minute HIIT session per week (e.g., 4×4-minute intervals at 85% max effort) can improve insulin sensitivity and fat oxidation without significantly impacting recovery. Avoid doing HIIT on leg days or if you’re already feeling fatigued.
Does cardio burn muscle during a bulk?
Not if programmed correctly. Muscle loss occurs only when calories are too low or volume is excessive. As long as you’re eating at a surplus (300–500 kcal above maintenance) and keeping cardio under 4 sessions/week, your muscle growth will not be compromised.
Should I do cardio if I’m using steroids?
Yes — especially if you’re using compounds like trenbolone or high-dose testosterone. These can raise haematocrit and blood pressure. Cardio during bulking helps regulate blood viscosity and supports heart health steroids users often overlook. It’s not optional — it’s protective.
Is walking enough for cardiovascular training bulking?
Absolutely. Incline walking at 10–15% grade and 3.5–4.5 mph burns comparable calories to running — with zero joint stress and minimal cortisol impact. It’s the gold standard for beginners and advanced lifters alike.
How do I know if I’m doing too much cardio?
You’ll notice: persistent fatigue, decreased strength in the gym, poor sleep, increased hunger, or a drop in body weight despite eating well. If two or more of these occur, reduce cardio frequency by 50% for 7–10 days and reassess.
Key Facts
| Factual Point | Description |
|---|---|
| Cardio during bulking improves endothelial function | Regular low-moderate cardio increases nitric oxide production, improving vascular elasticity and reducing arterial stiffness by up to 18% over 8 weeks. |
| Heart health steroids users neglect | Up to 67% of steroid users show elevated LDL and reduced HDL within 12 weeks without cardiovascular training. |
| Conditioning during mass phases reduces visceral fat | Lifters who include 2–3 cardio sessions/week during bulking accumulate 28% less visceral fat than those who don’t. |
| Optimal heart rate zone for bulking | 60–75% of max HR (≈120–150 bpm) balances fat oxidation with recovery preservation. |
| Bulking cardio reduces cycle-related hypertension risk | Regular aerobic activity lowers systolic BP by an average of 7–10 mmHg in steroid users. |
Conclusion
Bulking isn’t a license to neglect your heart. Cardio during bulking is not the enemy of size — it’s the silent partner of sustainable gains. Whether you’re new to lifting or experienced with performance-enhancing compounds, integrating smart cardiovascular training bulking protects your long-term health, enhances recovery, and ensures your physique doesn’t come at the cost of your longevity. At uksteroidsshop.co.uk, we believe in building strength that lasts — not just muscle that fades.
Disclaimer
This article is for informational purposes only and does not constitute medical, legal, or professional advice. Anabolic steroids are Class C drugs in the UK. Possession for personal use is not illegal, but supply, production, or import/export without a license is illegal. Always consult a qualified healthcare provider before starting any new training, nutrition, or supplementation protocol — especially if considering performance-enhancing substances. Dosages mentioned are general guidelines. Individual response varies. Start low and assess tolerance. Monitor blood work regularly.
