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 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:

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 bodybuilder doing dumbbell goblet squats as part of his leg workout.

The Best Dumbbell Leg Exercises & Workout

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | December 15, 2023

Dumbbell leg exercises are great for beginners. They’re perfect for gaining your first 30–40 pounds of muscle. Think of exercises like goblet squats, dumbbell Romanian deadlifts, and step-ups. Our main Bony…

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Illustration of a muscular man doing a one-armed dumbbell farmer carry while also carrying a barbell.

How to do the Farmer Carry: Benefits & Workout

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | March 8, 2024

The farmer carry, also known as the farmer’s walk, involves going on a short walk while carrying heavy weights. It’s popular with strongmen and athletes but less so with bodybuilders,…

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Illustration of a bodybuilder training his back muscles with a Back Day workout.

Back Day: The Best Back & Biceps Workout for Building Muscle

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | October 18, 2023

Back Day is designed to bulk up your back. It’s part of a Bro Split, so it’s a workout that emphasizes building muscle and improving aesthetics. Your back isn’t just…

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Illustration of a muscular bodybuilder or powerlifter setting a PR in the gym.

What Does PR Mean in the Gym?

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | March 7, 2024

In gym lingo, “PR” stands for personal record. Getting PRs means your workout routine is working, that you’re adapting, and that you’re growing gradually bigger, stronger, or fitter. They’re important…

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Illustration of a man lifting a calf to progressively overload his growing muscles.

What’s Progressive Overload & How Should You Do It?

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. When you lift a challenging amount of weight, you provoke muscle growth, making your muscles…

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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 of a bodybuilder building bigger biceps.

How to Build Bigger Biceps

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | May 21, 2021

Our biceps aren’t big muscles. They’re a mere fraction of the size of our quads, glutes, shoulders, and chests. But they’re disproportionately prominent. Building bigger biceps can make us look…

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Illustration of a bodybuilder doing lying dumbbell biceps curls.

How to Do Lying Dumbbell Biceps Curls

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | October 15, 2023

The lying biceps curl is a variation of the dumbbell curl. The difference is that it works your biceps through a deeper range of motion, challenging your biceps under a…

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Illustration of a bodybuilder doing the drag curl exercise to build bigger biceps.

Drag Curls Aren’t As Good As Regular Biceps Curls (Here’s Why)

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | March 2, 2024

A drag curl is a type of biceps curl where you keep the weight close, “dragging” it up your body. The idea is to make the curl easier at the…

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