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 programsYour 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:

Common Lifting Questions

Here are some of the more common lifting questions we've gotten over the years:

If you have any questions about anything, comment on 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 the best muscle-building exercises to use in a hypertrophy training program.

The Best Hypertrophy Exercises

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | October 20, 2023

Different exercises are designed for different goals. Powerlifters use the squat, bench, and deadlift to demonstrate their maximal strength. Olympic weightlifters use the snatch and clean-and-jerk to demonstrate their explosive…

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Illustration of an athlete following an Upper/Lower Split workout routine to build muscle.

The Best Upper/Lower Workout Split for Building Muscle

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | November 9, 2023

When I first met Marco, he had just finished studying under Eric Cressey, the head strength coach for the New York Yankees, and was working as the strength coach for professional…

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Illustration of a bodybuilder doing chin-ups first in his hypertrophy workout.

Exercise Order: Which Exercises Should You Do First?

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | February 2, 2024

The conventional wisdom is to start each workout with the big compound lifts, then move to smaller assistance exercises, and then finish with isolation exercises. That’s a perfectly fine way…

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Illustration of a weight lifter trying to manage his stimulus to fatigue ratio while building muscle.

How to Optimize Your Stimulus-to-Fatigue Ratio (SFR)

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | February 21, 2024

The Stimulus-to-Fatigue Ratio (SFR) is a way to compare how much benefit a workout stimulates against how much fatigue it generates. The idea is to increase the stimulus while reducing…

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Illustration of two bodybuilders doing hack dumbbell and barbell hack squat alternatives.

The Best Hack Squat Alternatives (Barbell, Dumbbell & Machine)

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | March 28, 2024

Hack squats are a variation of the squat that puts more emphasis on your quads and less on your postural muscles. There are two reasons people choose hack squats instead…

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Illustration of a weight lifter flexing their leg muscles during a Leg Day workout.

The Best Leg Day Workout for Building Muscle

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | June 28, 2023

Leg Days work all the biggest muscles in your body, giving you chiselled thighs, round glutes, and muscular calves. They’ll also give you a thicker torso, making you sturdier from…

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Illustration of a man doing a barbell front squat

The Barbell Front Squat Guide (for Building Muscle)

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | December 14, 2020

The barbell squat is the strength training lift. It’s the best lift for bulking up your quads, glutes, and calves, and it stimulates more overall muscle mass than any other…

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Illustration of an intermediate male bodybuilder doing a Push/Pull/Legs hypertrophy workout routine to build muscle.

The Best Push/Pull/Legs (PPL) Routine for Building Muscle

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | February 3, 2024

Push/Pull/Legs (PPL) routines divide your muscles into three groups: your pushing muscles, your pulling muscles, and your legs. Each group of muscles gets a dedicated training day, allowing you to…

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Illustration of an athlete doing a squat workout to build a bigger and stronger lower body.

The Best Lower-Body Workout for Building Muscle

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | November 8, 2023

“Leg Day” and “Lower Body Workout” sound similar, and indeed they are. The difference is that Leg Days are usually used by bodybuilders, whereas Lower Body Workouts are more often…

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