What's the ideal frequency for both?

For optimizing muscle gain in balance with cardiovascular conditioning, Andrew Huberman suggests the following frequency:

1. Resistance Training: Aim for three sessions per week. Focus on different muscle groups with each session: one for legs, one for torso (chest, shoulders, and back), and one for smaller muscle groups like biceps, triceps, and calves 1.

2. Cardiovascular Training: Integrate three sessions per week. Include one long endurance session (like a long walk or jog), a moderate session (20-30 minutes), and a high-intensity interval training session to ensure comprehensive cardiovascular fitness 1 2.

3. Zone Two Cardio: Engage in at least 150-200 minutes of zone two cardio weekly, which is separate from the other cardiovascular sessions. This helps maintain heart health and enhances overall endurance 1.

4. Flexibility: Adapt your schedule as needed to fit life’s demands. The key is to ensure you complete the planned sessions by week's end, even if it means doubling up on workouts on certain days 2.

By structuring your routine this way, you ensure effective muscle growth while also maintaining cardiovascular health.