Illustration of a skinny guy working out and gaining muscle mass.

How to Build Muscle & Get Strong

We help people build muscle. Thing is, most people build a bit of muscle, get fat, get stuck, and fail to continue making progress. We'll help you blast through those plateaus. And we'll do it with style, so that you don't just look bigger, you look awesome.

Over the past ten years, the transformations that we've gotten for ourselves and for our clients have earned us the reputation of being the very best at helping skinny people bulk up.

We've each gained over sixty pounds at under 11% body fat, completely naturally, and while lifting just three days per week:

Before and after photo of Shane Duquette going from skinny to muscular.
Before and after progress photo showing Marco's muscle-building results.

That's me, Shane, on the left. I'm a husband, a dad, and a "casual." I only lift a couple times per week, I'm hopelessly unathletic, and I'm more of an art nerd than a jock. But I still enjoy being muscular, lean, and healthy. And if I'm spending 2–3 hours in the gym every week, may as well become damn strong, right?

Marco's on the right. He grew up skateboarding and playing a variety of sports, then spent years as a strength coach working with athletes, including college and professional athletes, as well as our Canadian Olympic rugby team.

Our specialty is helping everyday people—athletic or nerdy, whatever—gain muscle and strength.  For instance, here are a couple transformations from people doing our Bony to Beastly and Bony to Bombshell programs:

Before and after photo of a skinny guy becoming muscular
Female muscle-building weight gain before and after photo

Get the Muscle-Building Newsletter

Animation of a skinny guy building muscle

If you like our content, you'll love the newsletter, with 16,001 readers and climbing. We'll keep you updated on the most important new muscle-building research, methods, and workout routines. Plus, it kicks off with a 5-part email series that covers:

  • Understand your skinny genetics and how to thrive with them, grow bigger, and become strong.
  • How should you lift, eat, and live if your goal is to improve your health, strength, and appearance.
  • How to min-max your workout routine for leaner muscle growth and faster strength gains.

 

How We Help People Bulk Up

One of the things I found frustrating when I first started looking for muscle-building information was that none of it seemed to be written for me. I was a skinny dude, underweight and out of shape, and I wanted to become bigger, stronger, and more muscular. But almost nothing was written from the perspective of a skinny guy trying to gain weight, to become bigger and stronger than he was last workout.

Outlift Illustration of two bodybuilders wrestling.

Here and there, I'd come across bodybuilding sites for people trying to build muscle, but it never resonated with me. I'm not a bodybuilder, I don't live in the gym, and I don't ever plan on stepping on stage. Or I'd come across powerlifting sites for people trying to get stronger, but that didn't seem all that much better. Powerlifters want to get stronger, sure, but it's a very specific type of strength, where their training is oriented around improving their 1-rep max strength on the squat, bench press, and deadlift. I was more interested in building general strength, getting stronger in a wider variety of rep ranges, at a wider variety of lifts. I want a strong bench and deadlift, sure, but I also want a strong chin-up, overhead press, and barbell curl. Where's that program? It didn't exist.

Worse, there were powerbuilding programs, designed for people trying to become both bigger and stronger. Great, right? But if you aren't trying to become a bodybuilder or a powerlifter, then why would you want to train for both?

Once I started learning more about lifting, I could see the roots of bodybuilding and powerlifting in almost every program. Starting Strength? That's a program created by a powerlifter built on the foundation of the main powerlifting lift: the squat. Or what about StrongLifts 5x5? It's made by an everyday guy, and that's great, but it's built on that same powerlifting foundation, and even more focused on building a bigger squat. Where's the program designed to help people build muscle, get stronger, become better looking, and improve their general health? We couldn't find one. Not a great one, anyway. So we decided to make it.

So this isn't a powerlifting or bodybuilding website, nor any combination of the two. Not in a dismissive way, though. We can learn a lot about gaining strength from powerlifters, then use that knowledge and apply it to other lifts, other rep ranges, building bodies that are stronger overall. The same is true with bodybuilding. Bodybuilders are great at building muscle, and there's plenty to be learned from them. But again, we can apply that knowledge to our own goals.

This is all to say that we write for people who are less interested in the sport of lifting, more interested in the hobby of lifting, using it as a tool to improve their lives:

  • 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 Bulking Program for skinny men, our Bony to Bombshell Weight Gain Program for skinny women, and our Outlift Program for intermediate lifers. Helping people build muscle 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 even biceps curls) and in a wider variety of rep ranges. When Marco was working as the strength coach for college, professional, and Olympic athletes, this was his specialty.
  • Being healthy. Marco has a degree in health sciences (BHSc), 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 deep 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.

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. 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 muscle-building workout programs you might likeand with those, we can help you track and improve your progress as you go along.

So, do you want to be stronger than you were yesterday? We'll help you outlift yourself. Want to be stronger than your friends and enemies? We'll help you outlift them, too.

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 man doing a sumo deadlift (outlift)

The Deadlift Hypertrophy Guide

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

The deadlift strengthens our bodies from our fingers down to our toes, bulking us up from our forearms down to our calves. In fact, it’s such a good indicator of…

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Illustration showing a man with a stubborn, lagging chest.

How to Grow Stubborn Muscles

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | October 11, 2020

How do you know if a muscle is stubborn? Much of the time, when someone thinks they have a stubborn muscle, it isn’t actually stubborn, they just aren’t training it…

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Illustration of a man doing the GreySkull LP program for mass gain.

GreySkull LP: Is It A Good Muscle-Building Program for Beginners?

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

GreySkull LP (GSLP) is a powerbuilding program designed to help beginners get bigger and stronger. It’s one of the more popular programs in the strength training community, and it’s often…

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Illustration of a woman doing a barbell front squat.

Exercise Order for Building Muscle

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | March 27, 2020

The conventional wisdom is to start each workout with the big compound lifts and, to be sure, there is wisdom in that. Even when programming our compound lifts first, though,…

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Illustration of a muscular bodybuilder flexing his biceps.

Review of the Inferno Max/Size Workout Program by Athlean-X

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | June 13, 2020

Our specialty is hypertrophy training. More specifically, we help naturally skinny “hardgainers” bulk up. But before that, Marco worked as the strength coach for several college, professional, and Olympic athletes.…

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Illustration of a man doing a low-bar back squat, as recommended in Starting Strength.

Review of Starting Strength for Building Muscle

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | June 26, 2020

Starting Strength was created by the former powerlifter Mark Rippetoe as a beginner program for gaining general strength. It has its roots in powerlifting culture, but it’s not a powerlifting…

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Illustration of a man doing a Zercher squat.

The Hypertrophy Rep Range: How Many Reps to Build Muscle?

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | June 1, 2020

How many reps should you do to build muscle mass? In strength training, doing five reps per set is a popular way to gain mass. In bodybuilding, though, where the…

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Illustration of a man flexing his back and biceps.

Is German Volume Training (10×10) Good for Gaining Muscle Size?

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

German volume training (GVT), also knows as the ten sets method, is commonly used during bulking phases as a way to increase muscle growth. But how does it compare against…

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Illustration of a man doing chin-ups.

Challenge Your Muscles in a Deep Stretch to Build Muscle Faster

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | May 21, 2020

For at least a few decades, bodybuilders have been known for favouring exercises that load their muscles under stretch. For instance, the pullover was used for stretching out the lats…

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