The Biggest

Hey I've been browsing these forums for quiet some time and just registered...
I used to be in really good shape and active up until 13 when I got osgoodshallters disease which I still have today. I'm 17 now and I'm really out of shape because I've essentialy done nothing for 4 years, hoping for it to get better - which it hasn't.

I'm interested in training my upper body and have the following questions:

What is a good amount of reps to do for lifting weights? I want to become as strong as possible but I don't neccesarly want big muscles as to where I can't be flexible...

Should you eat before you work out? And what things are out there to get plenty of protein?

What is the most effective routine? Working out everday? Or every other day to give your muscles a rest? I really want to increase my agility and explosiveness as well.

I don't really know much so i appologize if i come accros redundant.

sitnspin

Welcome to the forum. Please don't be offended by this, but our training and nutrition section has about a hundred threads on weight training, various suggested routines and schedules, and lots of stuff about how to eat if you want to build muscle and lose fat. I'd suggest you start by looking back through the older pages of this section and reading any thread with a title that appeals to you, and you'll learn tons.

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GSPALLTHEWAY

well theres alot of questions there.... but to give you a very brief answer since my dinner is almost ready ill break it down like this...
pushups are a great way to get upperbody strength especially when your just starting out... id say 5 sets (of whatever you can do to start) for 3 days a week... thats a very good mild start... im not sure what limitations you have?? so anything more then pushups to start would be presumptuous on my part... but thats a great thing to do for strength...
carbs an hour or 2 before you workout is best, and then a litlte after (esp. if you are doing any type of aerobic exercise) then of course get protein right after a workout... a protein shake, chicken, fish, steak, all good sources for that....
i hope that covers some