Okay Im the typical teen with not much muscles anywhere, any tips how to increase their size

I'm small for my age and it's hard being a small kid in highschool so I want to gain muscle but dont know how, please give some tips

First, you need to eat big and lift big in order to get big. For your eating, eat at least 25 calories and 1 gram of protein per pound of bodyweight each day. For protein eat foods such as: beef, chicken, turkey, fish, eggs, milk, protein shakes, etc. For carbs eat foods such as: bread, rice, cereals, potatoes, pasta, fruit, vegetables, etc. You should also eat a moderate amount of fats from foods such as: peanut butter, cheese, regular milk, butter, salad dressings, etc. Don't go overboard with it but a little extra fat will help give you more calories and energy to help you add bodyweight and build muscle. Eat a small meal every 2-3 hours. You also need to drink at least 1 gallon of water each day to help keep your body hydrated, help with digestion, rid your body of toxins, etc.

With your training you should train 3 days a week (ideally Monday, Wednesday, and Friday). You must give your body plenty of rest time to grow new muscle tissue. Muscles do not grow while you are working out; they grow while you are resting. Working out will stress and damage the muscles slightly. Then your body reacts by building up the muscles in order to handle the extra work and stress.

This is one of the best workout routines that I have found to add mass quickly.

Bench press:

1 set of 12 reps (warm up set)