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 range of motion affects muscle growth
- 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 to do lengthened partials
- Stimulus-to-Fatigue Ratio
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.
- What training split should you use?
- 3-day workout splits
- 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?
- How to sleep for muscle growth
- How to schedule weight training with cardio
If you have any questions about anything, drop a comment in the most relevant article. I answer every comment.
Recent Articles
Concurrent Training: How to Schedule Cardio & Weight Training
In this article, we’ll teach you how to improve your cardiovascular fitness while building muscle and getting stronger. We want the health benefits of doing cardio, but we aren’t trying…
Read MoreThe Best 4-Day Workout Splits for Building Muscle
4-day workout splits are my favourite for intermediate lifters. 3-day splits are almost always better for beginners, but once you get to an intermediate level, adding a fourth day makes…
Read MoreHow to Gain Weight With A Fast Metabolism
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…
Read MoreLengthened Partials: What They Are & How to Use Them
Lengthened partials are the trendy new bodybuilding technique. The idea is that by challenging your muscles under a deep stretch, you can increase mechanical tension on your muscles, stimulating more…
Read MoreThe Best Dumbbell Back Exercises & Workout
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…
Read MoreThe Best 5-Day Workout Splits for Building Muscle
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…
Read MoreThe Best Lower-Body Workout for Building Muscle
“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…
Read MoreThe Best Upper/Lower Workout Split for Building Muscle
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…
Read MoreChin-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…
Read More