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 lifts.

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 man doing the dumbbell bench press exercise during his chest workout.

The Best Dumbbell Chest Exercises & Workout

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

You can bulk up your chest perfectly well with just dumbbells. In fact, you could make a strong argument that dumbbell chest exercises are better for your chest than the barbell,…

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Illustration of a bunch of men deadlifting.

Hypertrophy Training Volume: How Many Sets to Build Muscle?

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | December 11, 2023

If you’re following a good hypertrophy training program and optimizing every factor for muscle growth, you should be able to maximize your rate of muscle growth with 9–22 sets per…

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Illustration of the best muscle-building exercises to use in a hypertrophy training program.

The Best Hypertrophy Exercises

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

Different exercises are designed for different goals. Powerlifters use the squat, bench, and deadlift to demonstrate their maximal strength. Olympic weightlifters use the snatch and clean-and-jerk to demonstrate their explosive…

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Before and after results of a skinny guy building muscle.

How to Build Muscle If You’re Skinny—Full Guide

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | October 28, 2021

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…

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Illustration of a lifter doing a 5-day workout split to build more muscle.

The Best 5-Day Workout Splits for Building Muscle

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

5-day workout splits can be incredibly good for building muscle if you program them properly. When you’re training this often, it’s easy to beat up your hands, tire out your…

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Illustration of a skinny guy using an upper-body workout routine to build bigger muscles.

The Best Upper-Body Workout for Building Muscle

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | October 28, 2023

An upper-body workout trains most of the muscles in your upper body. When you split your body in two, you could train it half as much but twice as often,…

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Illustration of an athlete doing a squat workout to build a bigger and stronger lower body.

The Best Lower-Body Workout for Building Muscle

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | November 8, 2023

“Leg Day” and “Lower Body Workout” sound similar, and indeed they are. The difference is that Leg Days are usually used by bodybuilders, whereas Lower Body Workouts are more often…

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Illustration of an athlete following an Upper/Lower Split workout routine to build muscle.

The Best Upper/Lower Workout Split for Building Muscle

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | November 9, 2023

When I first met Marco, he had just finished studying under Eric Cressey, the head strength coach for the New York Yankees, and was working as the strength coach for professional…

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Illustration of a man doing barbell Pendlay rows.

Chin-Ups vs Barbell Rows for Back and Biceps Growth

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | March 30, 2020

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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