Diesel-At 16, most people who train hard won’t get fat with this method. I used to do it all the time, when mom was buying the milk.
Forgive me for saying that bench is worthless. Yet it is overrated! Actually I think that most movements (a cornerback bumping a wideout) more closely relates to a push press than a bench press simply because the hips are involved. Probably more so in line play. As to your thoughts on running and lifting. Saying that one cannot lift as much after a running session is false. I do it everyday and have seen alot of improvement in speed and in absolute strength. I think for the most part people underestimate the human bodies ability to adapt. I would really recommend running before lifting. Plus what about running after a heavy squat workout. That totally diminshes the session.