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 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:

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 man bulking and cutting to build muscle and lose fat.

Should You Bulk or Cut First?

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | December 23, 2020

You should bulk if you want to get bigger, stronger, and more muscular. You should cut if you want to focus on burning fat. But what if you want to…

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Illustration showing a man gaining muscle while losing weight.

Body Recomposition Supplements That Burn Fat & Build Muscle

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | October 28, 2020

There are a few supplements that are good for both building muscle and losing fat, making them perfect for body recomposition. They all fall into one of three categories: Let’s…

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And illustration of a beginner going rucking to improve his cardiovascular fitness.

How to Ruck—The Complete Beginner Guide

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | September 5, 2023

Rucking is walking with a loaded backpack, also known as a “rucksack,” hence the term “rucking.” The term comes from military training, but its origins go back far further. We’ve been carrying…

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Illustration of a weight lifter flexing his shoulder muscles after a Shoulder Day workout.

The Best Shoulder Day Workout for Building Muscle

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | July 6, 2023

Shoulder Day is a workout designed to bulk up your shoulders, making them bigger, stronger, and broader. You can also use it as an opportunity to sneak in some extra…

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Illustration of a bodybuilder doing biceps curls for the Arm Day of his Bro Split Workout routine.

The Perfect Bro Split Workout Routine

By Shane Duquette | May 23, 2023

The Bro Split is surprisingly controversial. Most guys assume it’s for casual lifters who never took the time to learn how to program a proper workout split. That’s not the…

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Before and after illustration of an overweight man becoming lean and muscular.

Is Lifting Weights Good for Burning Fat?

By Shane Duquette | October 20, 2023

Most of us can grit our teeth, go on a diet, and lose some fat. Most popular diets, ranging from keto to veganism, really do succeed at helping people lose…

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Illustration of a weight lifter calculating his 1-rep max and rep maxes.

Rep Max Calculator

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | October 17, 2023

This calculator uses the Epley formula to estimate your one-rep max (1RM). From there, we can predict your rep maxes, calculating how much weight you can lift for 1–30 reps.

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Illustration of a weight lifter eating 1 gram of protein per pound of body weight per day.

Do You Need 1 Gram of Protein Per Pound Per Day?

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | October 16, 2023

Most bodybuilders try to eat about 1 gram of protein per pound of body weight per day. Muscle is made out of protein, they say. If you want to maximize…

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Illustration of the anatomy of a biceps curl with internal moment arms.

Min-Maxing Strength Curves for Hypertrophy

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | April 5, 2020

The best way to build muscle is to challenge our muscles through a large range of motion. Lifting through a large range of motion is a good start, but some…

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