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:

• How to build muscle (for everyone)
• How to bulk up (for skinny people)
• How to recomp (for overweight people)
• How to do cardio

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:

• Progressive overload
• The best hypertrophy exercises
• How to structure your workouts
• 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?
• How range of motion affects muscle growth
• How close to failure should you lift?
• How fast should you lift and lower weights?
• Which isolation exercises do you need?
• How to do supersets
• How to do giant sets
• How to do drop sets
• How to do lengthened partials
• Stimulus-to-Fatigue Ratio

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:

• The front squat
• The bench press
• The deadlift
• The overhead press
• The chin-up

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.

• What training split should you use?
• 3-day workout splits
• 4-day workout splits
• 5-day workout splits
• 6-day workout splits
• The Bro Split
• The Upper/Lower Split
• The Push/Pull/Legs Split

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:

• 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
• How to schedule weight training with cardio

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