Illustration of a skinny person building muscle and bulking up.

Build Muscle. Gain Strength. Outlift Yourself.

We're Shane and Marco, known for founding Bony to Beastly and Bony to Bombshell, two of the most popular muscle-building sites for naturally thin people, each with tens of millions of readers.

We have fifteen years of experience coaching clients ranging from everyday people all the way up to college, professional, and Olympic athletes.

We consider lifting research, and we take it seriously, but we also delve into the darkest corners of lifting lore. There's wisdom in bodybuilding traditions, powerlifting programs, and callisthenics routines.

If you want us to walk you through the process of building muscle, start to finish, with personal feedback along the way, check out our programs. Your results are fully guaranteed. We have an unconditional refund policy on everything we sell.

If you want to peruse the blog, here are the best articles to start with:

Hypertrophy Training

If you're interested in building muscle, we've written about almost every aspect of hypertrophy training. I recommend starting with our big hypertrophy training guide.

Here are some of our more in-depth articles about hypertrophy training principles:

How to Lift Weights

If you want to learn how to lift weights, build muscle, and get stronger, I recommend starting with our article about how to get stronger at the 5 big compound exercises.

You can read about the nuances of each lift here:

Hypertrophy Workout Routines

We've got a bunch of free workout routines you can look through. The articles will teach you how to follow these routines or build your own from scratch.

Healthy Lifestyle

We've also got some articles about how to live a healthy lifestyle, eat a good diet, maintain good body composition, and combine weight training with cardio:

If you have any questions about anything, drop a comment in the most relevant article. I answer every comment.

Before and after photo of an intermediate lifter bulking
Before and after photo of a skinny guy becoming muscular
Skinny-Fat to Muscular Transformation
Before and after photo of a skinny-fat guy becoming lean and muscular
Women's weight gain transformation
Before and after photo of an intermediate lifter building muscle

Recent Articles

Illustration of a guy tracking his calories with the MacroFactor calorie-tracking app.

A Review of the MacroFactor Macro-Tracking App (in 2024)

By Shane Duquette and Sunny Suba | August 23, 2023

We’ve spent nearly three years reviewing MacroFactor. We’ve used it ourselves, tested it against all its major competitors, and had over 300 clients use it to build muscle, lose fat,…

Read More
Cartoon illustration of a beginner doing a cardio program.

How to Do Cardio—The Complete Beginner Guide

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | January 23, 2024

The guidelines for general health are simple: you need at least 150 minutes of cardio per week. If the cardio is twice as hard, you only need half as much.…

Read More
Illustration of a weight lifter doing shoulder exercises to build bigger front, side, and rear delts.

The Best Deltoid Exercises (For Your Front, Side & Rear Delts)

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | July 6, 2023

Your deltoids are made up of three different heads—the front delts, side delts, and rear delts. Each head moves your shoulders in a different direction, so each needs a different…

Read More
Illustration of a bodybuilder training the long head of his triceps with the best exercises.

The Best Long Head Triceps Exercises

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | March 9, 2024

The long head of your triceps sweeps out underneath your arm, making your arms look bigger when you flex your biceps. But don’t be fooled by its prominent appearance. It’s…

Read More
Illustration of a beginner doing an arm workout to build bigger arm muscles.

The Best Beginner Arm Workout

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | October 23, 2023

Do beginners even need an arm workout? Think of programs like Starting Strength and StrongLifts 5×5. Neither of them have any arm exercises, let alone a dedicated Arm Day. That…

Read More
Illustration of a bodybuilder who built bigger triceps with triceps extensions.

How to Build Bigger Triceps

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | December 7, 2020

There’s an old bodybuilding adage that your biceps are responsible for 33% of your arm size, your triceps for 67%. And, believe it or not, if we look at studies…

Read More
Illustration of a man doing a dumbbell biceps curl workout to build bigger arms.

The Best Dumbbell Arm Exercises & Workout

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | December 13, 2023

Dumbbell exercises are fantastic for building bigger arms. They’re often better than the barbell, cable, and machine variations. You don’t need anything more. Our main Bony to Beastly Program heavily emphasizes dumbbells. Some of…

Read More
Illustration of a man doing a barbell overhead press.

The Overhead Press Hypertrophy Guide

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | December 5, 2020

The overhead press (often referred to as the military press) is the best lift for bulking up our shoulders. It’s also fantastic for our upper traps, upper chest, triceps, posture,…

Read More
Illustration of a weight lifter flexing his chest muscles after his Chest Day workout.

Chest Day Routine: The Best Chest, Shoulder & Triceps Workout

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | July 3, 2023

I have a fond spot for Chest Day workouts. I started bulking with absolutely no idea what I was doing. I gained my first 20 pounds while following a workout…

Read More