Include a cardio routine in your fitness plan. Cardiovascular workouts are an important part of keeping your heart healthy. Doing three moderate 20-minute cardio sessions a week is probably sufficient to maintain heart health without interfering with the growth of your muscles.
If you're in pain, stop working out immediately. There are very real limits to what your muscles and tendons can handle, and you should not push those limits in an attempt to build muscle faster. If you experience soreness, allow your body to rest for a day so that you are able to regain your strength.
Steroids can
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