What Your Workouts Should Look Like to Build Muscle
"I think there are benefits to integrating both (cardio and strength training) into your workout program," Rondel said. Partaking in cardiovascular activities by hiking, cycling, dancing, swimming, walking, and running long-distance are a great way to reverse cardiovascular disease, according to a 2017 article in the World Journal of Cardiology. The benefits of cardio go beyond a number on the scale, which is why you shouldn't cut it out completely. But if your goal is to gain muscle, cardio shouldn't be your main focus, according to Rondel. Instead, he recommends implementing styles of training like Tabata into your weightlifting sessions. Here are examples of a Tabata workout.
Rondel recommends strength training a minimum of two to three days per week. For cardio, he said you can do it every day, but it depends on the intensity. You can do two to three days of HIIT per week and three to four steady-state days a week as long as they aren't longer than 30 minutes a session, he explained.
If you're wondering how to fit all of these workouts into your weekly schedule, Rondel said two-a-days aren't necessary. Instead, do 30 minutes of strength and 30 minutes of cardio, such as HIIT, in the same workout. Rondel also recommends doing compound exercises, like squats and deadlifts, during your strength sessions to build muscle and burn fat. Complete a minimum of three to four sets and 10 to 12 reps per exercise to build muscle.