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 bodybuilder doing High-Intensity Training (HIT) on the leg press exercise machine to gain muscle size and strength.

Is High-Intensity Training (HIT) Good for Building Muscle?

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | July 15, 2021

High-intensity training (HIT) proposes that we can gain muscle size and strength faster and more efficiently if we keep our workouts short, infrequent, and brutally intense. It’s not the most…

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Illustration of a bodybuilder doing drop sets.

How to Do Drop Sets

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

Drop sets are a traditional bodybuilding technique where you do a set, grab a lighter weight, and immediately do another set. Bodybuilders have been using them for the past 80…

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Cartoon of protein powder and mass gainer supplements.

Will Mass Gainers Make You Fat?

By Shane Duquette and Cassandra González Duquette | June 16, 2022

Mass gainers are near and dear to my heart. They’re the only supplement on the entire supplement market that’s designed specifically for skinny people who are trying to gain weight.…

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Illustration of a bodybuilder doing giant sets.

How to Do Giant Sets

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | October 13, 2021

Giant sets are one of the best methods for gaining both muscle size and strength. They aren’t better than straight sets or supersets, but they are more efficient, allowing you…

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Illustration of a man working out his biceps.

How Often Should You Work Out Per Week to Build Muscle?

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | November 14, 2020

If you want to build muscle quickly, you need to work out often enough to keep your muscles growing all week long. There are two key questions we need to…

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Outlift illustration showing a man doing a barbell Romanian deadlift to build muscle in his hips.

The Romanian Deadlift (RDL) Guide

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | September 29, 2020

The Romanian deadlift, also known as the RDL or stiff-leg deadlift, is a deadlift variation that’s used in hypertrophy training to pack muscle onto the hips and hamstrings. So, what…

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Illustration showing a push, pull, legs workout split routine.

Are 3-Day Push/Pull/Legs Workout Splits Good for Building Muscle?

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | June 9, 2020

Push/Pull/Legs Workout Splits have been a popular way of building muscle for several decades. The 6-day version is beloved by many serious bodybuilders, while the 3-day version is more popular…

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Illustration of a bodybuilder building muscle after working out.

How Long Do You Build Muscle After Working Out?

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | October 14, 2021

When you lift weights, you stimulate muscle growth. How long after your workout does that stimulus last? And how long does it take for your muscles and tendons to recover?…

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Illustration of a man doing push-ups to build muscle.

How Many Push-Ups Should You Do Per Day?

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | June 12, 2023

The number of push-ups you should do depends on how many you did last time. To get bigger, stronger, and fitter, you have to focus on progressive overload. You have…

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