Cardio and adding muscle don’t mix. Okay, that’s a bold statement, so let me put it this way: Cardio does nothing but train your endurance-based muscle fibers, burn calories, and tap into protein supplies that you need for growth.
For more info on how to sprint, check out this article to learn the basics.
This is one most people ignore. The flexibility of a working muscle is important. Exercise and weightlifting are pretty much just the shortening of muscles under load. When we have muscles that lack flexibility and tissue quality, the result is poor range of motion on exercises coupled with eventual joint issues and muscle imbalances.
You may still put on some muscle if you ignore flexibility, but your added size will be accompanied by chronic pain, moving like an old man, and a distinctly inconvenient inability to wipe your own ass. Bodybuilders are usually never mistaken for football players because football players retain their mobility and flexibility. Hell, they have to. It’s the key to remaining athletic and capable on the playing field.
Of course, pursuing a full range of motion on all main exercises is something that goes without saying. Make it a habit to become a rock star at using the entire range of motion an exercise can provide, especially if you’re a beginner.
I was certified as a personal trainer at age 20. I was also a kinesiology student. But still, I wanted to exchange my lanky, 194-pound body for a bodyweight that wouldn’t have me leaving my feet after a slight wind gust. So, I hired a strength coach. I did it because I didn’t have the discipline to stick with a program for long enough to see results.
I put all that business in the hands of someone else so I wouldn’t have to worry about it. My point? I understood the importance of following a program and tracking the results. Doing things halfway wouldn’t have gotten me the desired outcome.
Making realistic and trackable goals are the best way to make gains – and that goes for any goal, be it fat loss, muscle development, weight gain, or weight loss.
As the program went on, I also noticed my motivation levels going up. My results served as positive reinforcement. I could see that things were working. I’ve written articles that talk about programming being overrated for advanced lifters or lifters who’ve been around the block more than a few times, but that’s not you.
If you want to grow and you’ve never been big, you need structure. If you can’t depend on yourself to follow programming and track your progress, then hire someone to do it for you. All that’s left for you to do is show up and put in the work.
This content was originally published here.