I want to gain more mass, how often I should do cardio a week?
2 times per week would be fine...
0 a week
In 1 hour of cardio, you will burn almost 700 to 1000 calories, and you can get it after your workout with a gainer shake. For me cardio is essential, at least 1 time a week !
Cardio is mostly useless for muscle gain and can actually cause you to lose muscle mass and bone density. If you really want to do cardio take 15 minutes 2 or 3 times a week and do some hiit work (jog 1 minute, sprint 30 secs, repeat)
2 to 3 times a week- cardio intervals between(jumping jacks, butt kickers or burpees) your sets to keep up heart rate (20 mins or so.. If you like to run do a mile to warm up before you lift