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

We Help People Bulk Up

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

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 do the writing and illustration. Marco's on the right. He's our strength coach, with clients including college, professional, and Olympic athletes, as well as regular dudes like us.

We've each gained over sixty pounds at under 11% body fat, completely naturally, while lifting three days per week. But we're known for the results we get for our clients:

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

Bigger, Stronger, Healthier & Better Looking

We write about how to build muscle, bulk up, and gain weight. We'll teach you how to lift weights, eat a good diet, do enough cardio, and live a healthy lifestyle.

Most of our content is free. 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 like.

Our Muscle-Building Newsletter

Animation of a skinny guy building muscle

If you like our content, you'll love the newsletter, with 22,000 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:

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


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 lifting a calf to progressively overload his growing muscles.

The Progressive Overload Guide

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | September 30, 2021

Progressive overload is one of the foundational principles of both strength training and hypertrophy training. It’s the idea that as we get stronger, we need to gradually lift more weight…

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Illustration of a "hardgainer" with a fast metabolism who can't gain weight.

How to Gain Weight With A Fast Metabolism

By Shane Duquette, Marco Walker-Ng, BHSc, PTS and Cassandra González Duquette | October 5, 2021

Skinny people often have a few traits dragging their weight down: thin bones, narrow frames, small stomachs, meagre appetites, and fast metabolisms. In this article, we’ll focus on that very…

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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 a man doing a barbell deadlift.

How Much Can the Average Man Lift?

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

How much can the average man lift? How much can they squat, bench press, deadlift, overhead press, and barbell curl? How does the strength of the average untrained man compare…

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

A 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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What Happens If You Spread Your Workout Throughout the Day?

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | January 21, 2023

What if, instead of doing your workout all at once, you spread your sets or exercises over the day? Maybe that means doing your squats before work, your push-ups before…

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Cartoon illustration of a bodybuilder going for a jog to improve his cardiovascular health.

How Does Calorie Intake Affect Cardiovascular Adaptations?

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | January 20, 2023

We need an abundance of calories to build muscle. We use it to convert protein into muscle mass. Without it, we won’t build muscle. To get those extra calories, we…

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Illustration of a man doing chin-ups.

Stretch-Mediated Hypertrophy Can Triple Muscle Growth

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 challenge their muscles at long muscle lengths. “Go deep and feel the stretch.” For instance, bodybuilders…

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Illustration of a bodybuilder demonstrating how to superset your exercises so that you can build more muscle size and strength with every workout.

How to Do Supersets

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

Building your workout routine out of supersets is one of the best ways to build more muscle in less time. Not because there’s anything magical about them—although there might be—but…

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If none of these articles tickle your fancy, we've got dozens more.

Or if you're ready to start building muscle, check out our programs.