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:
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.
Recent Articles
The Bench Press Hypertrophy Guide
The bench press is the best lift for building a powerful chest. It’s also great for bulking up your triceps and the fronts of your shoulders, making it a great…
Read MoreHow Much Should You Be Able to Bench Press?
We surveyed 580 guys from our newsletter. Most guys start off benching less than 135 pounds. After a year of lifting weights, they can bench 135–224 pounds, which is the…
Read MoreIs 225 a Good Bench Press? Yes, I Can Prove It
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…
Read MoreHow Much Should You Be Able to Overhead Press?
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…
Read MoreHow Much Should You Be Able to Deadlift?
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…
Read MoreHow Much Should You Be Able to Squat?
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…
Read MoreThe Deadlift Hypertrophy Guide
The deadlift strengthens us from our forearms down to our calves. In fact, it’s such a good indicator of overall strength that it’s the only lift in both powerlifting and…
Read MoreThe Overhead Press Hypertrophy Guide
The overhead press (often referred to as the military press) is the best lift for bulking up our shoulders. It’s also fantastic for our upper traps, upper chest, triceps, posture,…
Read MoreA Review of the MacroFactor Macro-Tracking App (in 2024)
We’ve spent nearly three years reviewing MacroFactor. We’ve used it ourselves, tested it against all its major competitors, and had over 300 clients use it to build muscle, lose fat,…
Read More