Illustration of a man flexing flaming biceps.

Growing Bigger, Stronger, Healthier & Better Looking.

This isn't a powerlifting or bodybuilding website. There's much to learn about gaining strength from powerlifters, and bodybuilders are great at building muscle, but we write for people who are less interested in the sport of lifting, more interested in:

  • Building more muscle. We've each gained over sixty pounds at under 12% body fat, and we've helped over ten thousand clients bulk up with our Bony to Beastly and Bony to Bombshell programs. This is what we do best.
  • Getting stronger. But not strong in a powerlifting sense, where all we care about is how much we squat, bench, and deadlift for a single repetition. We care more about getting strong at a wider variety of lifts (including chin-ups, overhead presses, and loaded carries) and in a wider variety of rep ranges. When Marco was working as the strength coach for college, professional, and Olympic sports teams, this was his specialty.
  • Being healthy. Marco has a degree in health sciences, and in addition to getting bigger, stronger, and fitter, we care about building healthy lifestyles that involve regular exercise, eating good diets, managing stress, and sleeping like winter bears.
  • Looking great. If we're already going through the effort of building muscle, becoming stronger, and exercising regularly, we may as well look awesome. Aesthetics aren't everything, but it's certainly nice to look great.

So we write about things like:

We're in this for the long haul, and we're trying our best to create positive changes in our lives, not just in our mirrors. We try to build that mindset into all of our articles and programs.

To live a long and healthy life, most health institutions recommend lifting weights at least twice per week, being reasonably lean and muscular, keeping ourselves in good cardiovascular shape, eating a good diet, minimizing chronic stress, and getting proper sleep.

But we also enjoy getting visible results from our efforts in the gym. If we're exercising anyway, we may as well become great at it, min-max our lifting routines, and get even better results, right?

Most of the content we make is free, and you can read our articles here. If you have any questions about anything, drop a comment in the most relevant article and I'll do my best to answer. We also have a few paid programs you might likeand with those, we can help you track and improve your progress as you go along.

Join Our Newsletter

If you like our content, you'll love the newsletter, which kicks off with a 5-part bulking mini-course that covers:

  • Hardgainer genetics and how to make the most of them.
  • How to lift weights if your goal is to get bigger, stronger, and better looking.
  • How to take a smart, minimalist approach to bulking while still building muscle as quickly and leanly as possible.
  • How to bulk in the way that's also best for our aesthetics, health, and general strength.

 

Before and after photo of an intermediate lifter bulking
Before and after photo of a skinny guy becoming muscular
Female muscle-building weight gain before and after photo
Women's weight gain transformation
Skinny-Fat to Muscular Transformation
Before and after photo of a skinny-fat guy becoming lean and muscular
Before and after photo of a skinny guy becoming muscular
Before and after photo of an intermediate lifter building muscle

Recent Articles

Illustration of a man doing chin-ups (back view)

The Chin-Up Hypertrophy Guide

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | August 30, 2019

Chin-ups are a great lift for your upper back, abs, and grip strength. They’re even a great lift great for improving your cardiovascular fitness. What they’re most famous for, though,…

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Illustration of a man doing barbell Pendlay rows.

Chin-Ups vs Barbell Rows for Back and Biceps Growth

By Shane Duquette | March 30, 2020

There are two lifts that are generally considered ideal for building our upper backs and upper arms, and both by very different groups. People who are more interested in strength…

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Illustration of a bunch of men deadlifting.

Optimizing Training Volume for Hypertrophy

By Shane Duquette | February 28, 2020

How many weekly sets should we be doing per muscle group per week when training for hypertrophy? That’s a good question but also a tricky question because of how many…

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