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 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 range of motion affects muscle growth
- How to do long-muscle-length training
- How to do lengthened partials
- Stimulus-to-Fatigue Ratio
- Blood Flow Restriction Training (BFR)
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:
- The front squat
- The bench press
- The deadlift
- The overhead press
- The chin-up
- The dip
- The loaded carry
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.
- Full-body workouts vs body-part splits
- What training split should you use?
- 3-day full-body workout guide
- 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?
- Can bulking cause insulin resistance?
- Are pre-workout supplements healthy?
- How exercise improves inflammation
- How to sleep for muscle growth
- How to schedule weight training with cardio
Common Lifting Questions
Here are some of the more common lifting questions we've gotten over the years:
- Are chin-ups good for your biceps?
- Does the bench press work your triceps?
- Is 225 a good bench press?
- How much should you be able to squat?
- How much should you be able to overhead press?
- How much should you be able to deadlift?
- How much should you be able to bench?
- Should you have protein right after working out?
- How many calories does it take to build a pound of muscle?
- How many calories does weight training burn?
- Why aren't you losing weight in a calorie deficit?
- What's the best calorie-tracking app?
If you have any questions about anything, comment on the most relevant article. I answer every comment.
Recent Articles
Chin-Ups vs Barbell Rows for Back and Biceps Growth
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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You can build a big, strong, and balanced back with just dumbbells. Chin-ups and pull-ups are the foundation of most back workouts, but it’s pretty easy to replace them with…
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Dumbbell exercises are fantastic for building bigger arms. They’re often better than the barbell, cable, and machine variations. You don’t need anything more. Our main Bony to Beastly Program heavily emphasizes dumbbells. Some of…
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Your lats pull your elbows in closer to your body, meaning that the best dumbbell lat exercises are some variation of dumbbell row. And dumbbell rows are fantastic. That’s all…
Read MoreHow to Build Muscle—Full Guide
To build muscle, you need to do 3 things: challenge your muscles enough to stimulate growth, eat enough food to fuel that growth, and then recover. We’ve helped over 10,000…
Read MoreHow Many Calories Do You Need to Build Muscle?
To build muscle, you need extra calories. Those calories don’t always need to come from food. Many of us carry quite a lot of extra energy in our guts. If…
Read MoreHow to Bulk Up: The Complete Guide for Skinny Guys
I was underweight well into my twenties. I would read guides about how to build muscle, and I would try them, but they wouldn’t work. They would urge me to…
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