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What steps must be taken to increase general strength?
i want to get stronger and increase my muscle and stamina for physical benifit's, like taking part in sports like rugby and lifting heavy objects. im only 14, but i know it can be done at this age because alot of my friends in my year have things like six-packs.
i want to know if there is some combination or "tactic" to doing this. is there a perticular type of food i need to eat that will benifit most, and when should i eat it before/after i work out. how long should i work out for and what kind of brakes should i take. im slightly underweight for my age. do i need to be averadge or slightly above?
i have a mild form of tendonisis in my left arm (only left.) doctor says i shouldnt worry about it and do things normally, but should i go slightly easy when excersising it, or should i just not worry? i want to avoid injury.
thanks for the help 
Exercise maybe 5 times a week for 45 minutes at least, EAT WELL (no sodas or chemically preserved crap), and remember..pre and post-workout nutrition is very important.
If you want to add muscle, a pound a month of lean mass is normal, so it will take some time. Also you will need to increase calories by perhaps 500.
Now before you exercise you should eat something that will provide energy like some meat, veggies, and an apple. After a workout, you should take in a carb and protein, preferrably with zero fat. OJ and some meat would do well, but you could drink a protein/carb shake.
Best protein is Whey Isolate
Best carb is high g.i such as: waxy maize starch (amylocel) or maltodextrin (or dextrose)
Don't over do it.
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