What is a good upper body workout for a 16 y.o. male? Without gaining bulky muscle, but rather lean muscle?

Question

I need to know what a good upper-body workout is for a 16 y.o. boy who is about 5'8" and 120lbs. I need to gain upper-body strength without compromising my speed on the soccer field. I need to know what I can do to build lean muscle instead of bulky muscle. I need to gain muscle and not gain fat. Are there any suppliments I can buy to build the lean muscle? What are some of the lifts I shoud do? How many reps? How often should i go to the gym? Any special things that I can eat?

Answer 1

more reps less weight. Keep increasing the weight every so often like every 2 weeks. Also keep increasing the reps every other day. Make sure you rest your muscles in between days.

Answer 2

Build Ripped Muscle Fast

Answer 3

no such thing as lean or bulky muscle, muscle is muscle

the diet determines the size of the muscles not the loads used to simulate them. so training heavy does not automatically cause muscle growth there is a lot more to anabolism than that.

don't worry about getting "too big", it doesn't happen by accident and it surely would not happen overnight. growing big muscles takes years of dieting, going to the gym and training heavy is by far the easy part. at 5'8 and 120 lbs getting too big is the last of your worries.

Answer 4

Muscle is muscle mate........ Bulk is only obtained through weights and a high calorie diet. Just workout, eat healthily.

Answer 5

If you want to grow muscle you need to lift. How else do you expect to stimulate the growth of the muscle? I Guarantee you the person in that picture used weights to grow those biceps.