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
Chin-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 MoreShould You Bulk or Cut First?
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…
Read MoreBody Recomposition Supplements That Burn Fat & Build Muscle
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…
Read MoreHow to Ruck—The Complete Beginner Guide
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…
Read MoreThe Best Shoulder Day Workout for Building Muscle
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…
Read MoreThe Perfect Bro Split Workout Routine
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…
Read MoreIs Lifting Weights Good for Burning Fat?
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…
Read MoreRep Max Calculator
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.
Read MoreDo You Need 1 Gram of Protein Per Pound Per Day?
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…
Read More