Muscle Building and Getting Lean

The following post is a question answered by Frank Dolan from the Nike Training Network on the Nike Training Club App.

Question: Hi, I’m 17 and I’m 183cm 74 kg. I need a muscle building/getting lean upper body workout plan. Whats the best plan for me?

Answer: Although you mentioned a focus on upper body I would still incorporate a total body strength program.  It will create a more balanced program and actually get you to your goal of "getting lean" faster.  When you strength train your entire body you will increase your body's fat burning efficiency.  The more lean mass you create from training the quicker you get results.  The lower body has some of the largest muscles in the body so to leave them out would slow your results.  If you are looking at using the plans in the App I think the Get Lean would be a good start before moving into either one of the strength plans (depending on if you have access to a gym).

See NTC App: https://apps.apple.com/us/app/nike-training-club/id301521403