I can relate cause i am also 16 . Dude my advice to you is caveman training. It's almost the same as interval training, but waaay more intense. I also recomend whey or casein protein along with creatine or glutamine. If you do it right you should have crazy crazy endurance and a lean body
actually, your going to need both whey and casein. whey is a faster absorbing protein, best when taken post workout so that the protein can hit the muscles faster. Casein is ideal before bed, its a slower digesting protein, so that you get protein to your muscles all night long and prevent catabolism.
and as for the creatine and glutamine. you will can use both. its up to you whether or not you want to mess with creatine. cycle on and off or you will damage your kidneys and liver. creatine is going to be for strength and size mostly but you will lose loads of water weight when you get off it. glutamine is to help with recovery of the muscles after a workout, you can also take this intra-workout.
well i dont know why you laughed when i suggested doing dips instead of bench press...bench pressing has brought a lot of success to bodybuilders and powerlifters(obviously) but i believe for an athlete looking to increase their upper body strength...which is why they would use the bench press... there are better choices
he said he's looking to increase muscle, the bench press is the original and most common workout to increase the chest muscle. he just needs to variate with different angles to hit the upper and lower chest muscles.