What do i need to do to make muscle and strength?

Question

I weigh about 210, I use to work out but I haven't worked out in a while when one day I happened to hurt my left shoulder from doing push ups early in the morning right when i woke up. As a result my left arm is really weak and now I am a lot weaker than i used to be. Soon I am going to play football as a lineman and I feel like I'm the weakest guy right now. So i want to know the effective way of making muscle mass and strength

Answer 1

weight train

Answer 2

Work on the core lifts: squats, deadlifts, and benchpress. Go heavy on the weights with lower reps, maybe 3-6 reps for 3-4 sets on the core lifts to really focus on enhancing strength. These exercises are by far the best way to increase overall strength and mass.

One mistake people often make is doing too much in one workout. Cut down the volume but increase intensity. Work out until failure and make sure you have a spotter. Try to beat your previous lifts by a couple of pounds or an extra rep if possible. Be sure you're not in the gym more than an hour or so. If you're working out intensily enough, this will be all the time you need. Don't fiddle around with isolation exercises as much but do mostly compound movements.

Another thing to remember is to make sure you're getting enough healthy nutrition. This means at least one gram of protein and carb per pound of bodyweight per day, as well as some good fats. Lay off the fast food and other junk as they'll only reduce your efforts. Think about getting a good whey protein powder and possibly try some creatine as well. A good multivitamin/mineral will help also.

Of course, this is all assuming you have some weight lifting experience and you're not starting out from the beginning. If you're just starting out, be sure to have someone with experience help out, and at least have someone there to spot you on the heavier lifts. Work up to the heavy stuff first before hitting it too hard so your body has time to adjust, getting your form down solid so it will be second nature when you're lifting heavy.

Answer 3

try turning off the speakers on your computer if that doesnt work call a doctor