What can I do before and after my workout?

You have to do trial and error with this as it is only you who would know which exercises would work for you. But in all generalization, rest and nutrition is key if you want to build muscle. good amount of protein, carbs, healthy fat and tons of water are needed by the body to supply the muscles the needed energy to repair and grow new muscles. make sure to exercise your body parts 4 times a week hitting each body part once per week. You have to know how your body responds to each exercise and do the necessary actions to sustain growth. and proper form is key in doing those exercises. proper form dominates adding up of weights in terms of growing muscle

Please specify your speech with correct english, brother.