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 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:
- How to build muscle (for everyone)
- How to bulk up (for skinny people)
- How to recomp (for overweight people)
- How to do hypertrophy training
- How to do cardio
- Progressive overload
- Optimizing Stimulus-to-Fatigue Ratio
- The best hypertrophy exercises
- The 5 big compound lifts:
- Which isolation exercises do you need?
- How many reps should you do per set?
- How long should you rest between sets?
- How many sets should you do per workout?
- How often should you work out?
- Should you always use a large range of motion?
- When should you train to muscle failure?
- How fast should you lift and lower weights?
- How to gain weight with a fast metabolism
- Is lifting weights good for burning fat?
- How much protein do you need?
- How to sleep for muscle growth
If you have any questions about anything, drop a comment in the most relevant article. I answer every comment.
Recent Articles
The Best Hypertrophy Exercises
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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Body Recomposition: How to Build Muscle While Losing Fat
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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How to Build Muscle If You’re Skinny—Full Guide
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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The Best 6-Day Workout Split for Building Muscle
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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The Best 5-Day Workout Splits for Building Muscle
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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The Best 4-Day Workout Splits for Building Muscle
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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The Best Upper-Body Workout for Building Muscle
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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The Best Lower-Body Workout for Building Muscle
“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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The Best Upper/Lower Workout Split for Building Muscle
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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