Illustration of a skinny person building muscle and bulking up.

Build Muscle. Gain Strength. Outlift Yourself.

Welcome to Outlift, a site for lifters in the thick of it, yearning to grow thicker yet.

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 coaching experience and clients ranging from everyday people all the way up to college, professional, and Olympic athletes.

We break down all the lifting research, but we also delve into the darkest corners of lifting lore. There's wisdom in bodybuilding traditions, strength training programs, strongman training, and calisthenics techniques. There are many good methods out there, but the real magic happens when you combine them together.

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:

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 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 a man recomping—burning fat while building muscle.

Body Recomposition: How to Build Muscle While Losing Fat

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

Body recomposition is when you build muscle while losing fat. It sounds like the Holy Grail, but it isn’t quite so rare as that. Recomping is realistic for most people.…

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Before and after results of a skinny guy building muscle.

How to Build Muscle If You’re Skinny—Full Guide

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | October 28, 2021

To build muscle, you need to do 3 things: challenge your muscles enough to stimulate growth, eat enough food to fuel that growth, and then recover. We’ve helped over 10,000…

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Illustration of a weight lifter doing a 6-day workout split to build muscle.

The Best 6-Day Workout Split for Building Muscle

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | June 21, 2023

6-day workout splits can be remarkably good for building muscle. With so many training days to play with, you can take several different approaches, ranging from minimalism to total maximalism.…

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Illustration of a lifter doing a 5-day workout split to build more muscle.

The Best 5-Day Workout Splits for Building Muscle

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | October 12, 2023

5-day workout splits can be incredibly good for building muscle if you program them properly. When you’re training this often, it’s easy to beat up your hands, tire out your…

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Illustration of a bodybuilder doing a 4-day workout split routine to gain muscle mass.

The Best 4-Day Workout Splits for Building Muscle

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | October 14, 2023

4-day workout splits are my favourite for intermediate lifters. 3-day splits are almost always better for beginners, but once you get to an intermediate level, adding a fourth day makes…

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Illustration of a skinny guy using an upper-body workout routine to build bigger muscles.

The Best Upper-Body Workout for Building Muscle

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

An upper-body workout trains most of the muscles in your upper body. When you split your body in two, you could train it half as much but twice as often,…

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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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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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