Illustration of a skinny person building muscle and bulking up.

Build Muscle. Gain Strength. Outlift Yourself.

If you're a guy who wants to build muscle, gain strength, and get fit, I think you'd love our newsletter.

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Illustration of a man doing a dumbbell biceps curl workout to build bigger arms.

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. We have an unconditional 30-day 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:

Common Lifting Questions

Here are some of the more common lifting questions we've gotten over the years:

If you have any questions about anything, comment on 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 who built bigger triceps with triceps extensions.

How to Build Bigger Triceps

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | December 7, 2020

There’s an old bodybuilding adage that your biceps are responsible for 33% of your arm size, your triceps for 67%. And, believe it or not, if we look at studies…

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Illustration of a bodybuilder training the long head of his triceps with the best exercises.

The Best Long Head Triceps Exercises

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | March 9, 2024

The long head of your triceps sweeps out underneath your arm, making your arms look bigger when you flex your biceps. But don’t be fooled by its prominent appearance. It’s…

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Illustration of a beginner doing an arm workout to build bigger arm muscles.

The Best Beginner Arm Workout

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | October 23, 2023

Do beginners even need an arm workout? Think of programs like Starting Strength and StrongLifts 5×5. Neither of them have any arm exercises, let alone a dedicated Arm Day. That…

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Illustration of a man flexing burning muscles.

How Many Calories Does a Pound of Muscle Burn?

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | May 16, 2023

A pound of muscle burns around 6 calories per day at rest (study, study, study, study). However, it also takes energy to carry around and use those muscles. Your heftier leg muscles…

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Illustration of a skinny guy who's worried about diabetes and insulin resistance while bulking up.

Can Bulking Cause Insulin Resistance & Diabetes?

By Shane Duquette, Marco Walker-Ng, BHSc, PTS and Cassandra González Duquette | August 23, 2023

Whenever we talk about how carbohydrates can be good for building muscle, we get comments from people worried that if they eat too many carbs, they’ll produce too much insulin,…

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Illustration of a man sleeping.

How Does Sleep Affect Muscle Growth & Fat Loss?

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | February 4, 2020

Sleep is the foundation of a good muscle-building and fat-loss routine. It gives us the drive to challenge ourselves in the gym, the appetite to eat a big muscle-building diet,…

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Illustration of a skinny guy's before and after results from doing a lean bulk.

How to Gain Less Fat While Bulking

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

One of the most common problems people have is that they bulk up, gain a bunch of fat, and finish looking out of shape instead of looking more muscular. They…

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Illustration showing people with low and high body-fat percentages.

The P-Ratio: How Body-Fat Percentage Affects Muscle Growth & Fat Gain

By Shane Duquette | January 18, 2021

There’s a common rule of thumb that we should get lean before we bulk, and then stop bulking once we reach around 20% body fat. The idea is that as…

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Illustration of a man doing skull crushers.

The Skull Crushers Hypertrophy Guide

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | December 7, 2020

Skull crushers are one of the best exercises for building bigger triceps, and they’re quite good for increasing bench press strength. They also tend to be fairly easy on the…

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