As ever the proven techniques at your stage are ;
1] Stronglifts (do a google) - a 5x5 routine which is free
2] Starting Strength (Rippletoe) which is not really 5x5 but close.
They focus on compound moves (squats, deadlifts, bench, OHP, row/powercleans) and don't take long to do in the gym. In fact - very few people here (or any gym I've been to) should do anything else. All the other routines are at best "too advanced" and at worst mistargetted to many people.
Be warned that these routines have a diet plan which is appropriate to teenagers (and hence a very high calorie surplus) At your age you do need to eat in surplus but not to the same extent. - otherwise you WILL get fat. Muscle growth is painfully slow - as little as 5 pounds a year in a well designed programme.
Cardio is important - but it seems there is conflicting evidence on extent. I have seen people get good fast results for muscle growth and they NEVER do cardio. At the other extreme some goverment health agencies recommend 30 minutes a day - this figure is confusing because much of that "cardio" can be about simply walking around rather than serious middle distance running. I find a total of 30 minutes cardio ( medium/high intensity - working at 95%) a week is about optimum. Beyond this the cardio training causes peopleto tend towards skinny fat and supress muscle growth too much to see any results.
If you are going to use cardio to improve heart and lungs - like any exercise - you have to push it. I would also point out that running is actually quite good for the joints (in moderation) - it strengths them through repetitive impact).
Now based on my experience but: IMO no one needs to spend more than three hours a week in the gym to get fit, strong, bulk or "toned" - that includes cardio. Don't overdo it but if you do weights -do it seriously, if you do cardio do it seriously..if you stretch (my pet hate) do it seriously - otherwise you are just wasting time...
Edited by: BOB240 at: 4/24/2013 (06:00)
Finished P90x, Insanity? - full training program here:
| current weight: 196.0