Hello, I have two questions.
Currently I am doing 8h of cardio per week, because I am cutting, while bulking I will probably go back to 6:30-7h. On that, I do 75min of vigorous intensity, I was doing 13 minutes a day(I dont workout on sundays), but I started to cluster on 2 days(37 minutes per day). Am I losing any health benefit by not distributing on multiple days, or doesnt matter?Its so annoying to get on the target HR zone that I prefer to do it on 2 days
Second question, currently I am running the bodybuilding template, I was thinking after that do the hypertrophy template. My current goal its to gain as much lean mass as possible, should I run bodybuiling again, or hypertrophy template?
as always, thank you for your answer
Leaving aside the discussion about conditioning volume (8 hours/wk is a lot for a non-endurance athlete), the existing data suggests that frequency doesn’t really have a significant effect on health. If anything, I think distribution of training likely has a bigger impact on performance with respect to fatigue management, e.g. spacing out intense or high-priority sessions.
Both templates would be reasonable. To my mind, the 2nd gen bodybuilding templates prioritize muscle size with more isolation and machine work than the hypertrophy programs, which have more barbell-based work. Personal preferences aside, I’d favor the 2nd gen bodybuilding template for this application.
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thank you for you detailed answer. I do the vigorous exercise Tuesday’s and Friday’s, do you think its a good spacing?
As for volume, should I stick with the guideline, 300min of moderate and 75 of vigorous exercise? I was slowly bumping up, like plates on the barbell 
, I normally do that on cuttings, but it might not be the best strategy
as for the second question, I am finishing the bodybuilfing v2 . Should I do it again, or its just preference at this point?
That spacing is plenty fine. Regarding your training, if you’re doing 8 hours of conditioning per week, that’s 480-minutes per week, whereas the minimum guidelines are to complete some combination of 150-minutes of moderate to vigorous or 75-minutes of vigorous intensity conditioning. 8 hours of conditioning is not what I would routinely recommend for weight management, but certainly can be good (if well tolerated and programmed) for improving cardiorespiratory fitness.
Your programming is personal preference in my opinion.
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