1-2 months to boost bone & muscle mass

[mxhis]

18y old, 6ft1 but not fully developed yet (puberty/growth only properly kickstarted at 16). Sitting around 13/14% bf if i had to guess, and I have a free 2 month period to boost muscle and bone mass as much as I can, any tips or threads I can read? would rather not blast steroids or some shit

 

[DailyDiddles]

Gym supplements diet sleep

 

[KaisenMaxxer]

Gym supplements diet sleep

This.
It will take more than 2 month to see significant changes (but you will notice some changes, not live changing tho) unless roids

 

[KaisenMaxxer]

also you can cope with bonesmashing, chin tucks, hyoid training, "debloating" but don't expect much

 

[mxhis]

Thanks, can anyone verify or speculate on whether bojack's guide (tiktok) on applying pressure to specific bones after workouts rather than just random bonesmashing can help? his guide also includes diet sleep etc but is this cope or would it actually work with consistency

 

[xake]

also you can cope with bonesmashing, chin tucks, hyoid training, "debloating" but don't expect much

hyoid training worked for me and chin tucks is js for fixing ur forward head posture. bonesmashing gets u brain damage