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:

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 man doing skull crushers.

The Skull Crushers Hypertrophy Guide

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

Skull crushers are one of the best exercises for building bigger triceps, and they’re quite good for increasing bench press strength. They also tend to be fairly easy on the…

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Illustration of a man doing Blood Flow Restriction training (BFR) to build bigger biceps.

The Beginner’s Guide to Blood Flow Restriction Training (BFR)

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

Blood Flow Restriction (BFR) Training is a strange muscle-building technique that occasionally makes its way into the mainstream. Peter Attia recommends it. NBA and NFL players use it. And you’ll…

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Graph showing the percentage of male weight lifters who can bench press 225 pounds.

Is 225 a Good Bench Press? What Percentage of Men Can Do It?

By Shane Duquette | May 7, 2024

A few years ago, Greg Nuckols asked his Stronger by Science readers how long they’d been strength training and how much weight they could bench press. He found that the…

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Illustration showing a man doing a lat pulldown.

Lat Pulldown Alternatives: How to Train Your Lats With Free Weights

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | November 10, 2020

One of the most common questions we get is how to do lat pulldowns without a lat pulldown machine. People are training at home with either a barbell or dumbbells,…

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Illustration of a shirtless man doing dips to build a bigger chest.

How to Do Dips for a Bigger Chest + Benefits of Dips

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | May 18, 2024

Dips are one of the best exercises for building a bigger chest. It’s an older exercise than the bench press, and it’s helped build some of the most iconic physiques…

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Illustration of a bodybuilder doing dips to build bigger chest muscles.

What Muscles Do Dips Work?

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | September 25, 2023

Dips are an underrated exercise, and there’s some fascinating research to cover. They’re one of the best exercises for building muscle in your chest and shoulders—arguably even better than push-ups…

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Illustration showing a man doing a barbell back squat.

How Much Should You Be Able to Squat?

By Shane Duquette | May 7, 2024

The common strength goal for natural lifters is to overhead press two plates, bench press three plates, squat four plates, and deadlift five. That’s a 405-pound squat. 180 kilos. Those…

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Illustration of a natural lifter overhead pressing 225 pounds.

How Much Should You Be Able to Overhead Press?

By Shane Duquette | May 6, 2024

The common strength standard for natural lifters is to overhead press two plates, bench press three, squat four, and deadlift five. That’s a 225-pound overhead press. 100 kilos. That seemed…

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Illustration of a man doing a conventional barbell deadlift.

How Much Should You Be Able to Deadlift?

By Shane Duquette | May 6, 2024

The typical goal for a natural lifter is to bench three plates, squat four, and deadlift five. That’s 495 pounds (or 220 kilos). I think that’s realistic, in theory, but…

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