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
The Best Hack Squat Alternatives (Barbell, Dumbbell & Machine)
Hack squats are a variation of the squat that puts more emphasis on your quads and less on your postural muscles. There are two reasons people choose hack squats instead…
Read MoreThe 5 Best Compound Exercises for Building Muscle
All the best muscle-building programs are built on the idea of progressively overloading the big compound exercises. If you aren’t able to progressively overload those exercises, then you won’t build…
Read MoreHow Long Should Your Workouts Be to Build Muscle?
A good rule of thumb is to start with three full-body workouts per week, each lasting 45–90 minutes. When those workouts start to feel too long or tiring, add a…
Read MoreHow to Do Cardio—The Complete Beginner Guide
The guidelines for general health are simple: you need at least 150 minutes of cardio per week. If the cardio is twice as hard, you only need half as much.…
Read MoreHow to Build Muscle If You’re Skinny—Full Guide
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…
Read MoreHow to Bulk Up: The Complete Guide for Skinny Guys
I was underweight well into my twenties. I would read guides about how to build muscle, and I would try them, but they wouldn’t work. They would urge me to…
Read MoreA Review of the MacroFactor Macro-Tracking App (in 2024)
We’ve spent nearly three years reviewing MacroFactor. We’ve used it ourselves, tested it against all its major competitors, and had over 300 clients use it to build muscle, lose fat,…
Read MoreThe Best Deltoid Exercises (For Your Front, Side & Rear Delts)
Your deltoids are made up of three different heads—the front delts, side delts, and rear delts. Each head moves your shoulders in a different direction, so each needs a different…
Read MoreThe Best Long Head Triceps Exercises
The long head of your triceps sweeps out underneath your arm, making your arms look bigger when you flex your biceps. But don’t be fooled by its prominent appearance. It’s…
Read More