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@xcept68 Literally just eating more calories and protein and doing similar stuff to what you have (but probably less volume) with progressive overload. Legs 2x/week, usually 5-6 sets each workout for calves, hammies/glutes, and quads. My legs are noticeably bigger than they were 2 years ago...

@mstub Bwf is great, and I’m a big fan, but if you want to get bigger and stronger more quickly, you may want to consider adding in some weights and learning some of the basic lifts (deadlifts, squats, cleans, etc.). Doing those will likely build up many muscles and add more size to your frame...

@alphatuff I’ve had some good success making gains by eating more and going from squatting 1x/week to 2x/week (imagine that, lol), usually 4-5 sets each workout.

@bobgunn Not a bwf post at all, really, but - yes, working out the way you do is stupid. You almost certainly would be seeing better all around results if you’d applied the same level of dedication towards a reasonably whole body-balanced, progression-based program. But it’s ok, you’re...

@hoangseo Unless you have a decent home setup with good equipment, you might want to checkout the recommended routine in r/bodyweightfitness. Pushups, squats, burpees, and other calisthenics are probably what you want. Being that far from a gym is rough. I don’t envy your position.

@dawn16 Agree; doing 50 consecutively with good form is quite difficult, even with some training.

@lucyt25 If you’re currently very untrained, then yes, probably. But after a few weeks, 50/day is going to feel pretty easy.

@calvinabume Great work, keep it up, friend. It’s not easy to kick any habit, let alone 3. I know I’m just an internet stranger, but I’m proud of you, and I bet your parents are/would be, too.

@followernotfan Shoulders/delts exercises to consider: standing (or seated) dumbbell or barbell overhead/military press; face pulls; front and side raises with dumbbells.

@followernotfan I would probably replace the machine squat with a barbell squat, assuming there’s no specific medical reason to do the machine squats. Consider adding deadlifts in addition to or instead of leg press. I’d also add in some triceps and shoulder exercises to get a more well...