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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 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 range of motion affects muscle growth
 * How to do long-muscle-length training
 * How to do lengthened partials
 * Stimulus-to-Fatigue Ratio
 * Blood Flow Restriction Training (BFR)


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:

 * The front squat
 * The bench press
 * The deadlift
 * The overhead press
 * The chin-up
 * The dip
 * The loaded carry


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.

 * Full-body workouts vs body-part splits
 * What training split should you use?
 * 3-day full-body workout guide
 * 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?
 * Can bulking cause insulin resistance?
 * Are pre-workout supplements healthy?
 * How exercise improves inflammation
 * How to sleep for muscle growth
 * How to schedule weight training with cardio


COMMON LIFTING QUESTIONS

Here are some of the more common lifting questions we've gotten over the years:

 * Are chin-ups good for your biceps?
 * Does the bench press work your triceps?
 * Is 225 a good bench press?
 * How much should you be able to squat?
 * How much should you be able to overhead press?
 * How much should you be able to deadlift?
 * How much should you be able to bench?
 * Should you have protein right after working out?
 * How many calories does it take to build a pound of muscle?
 * How many calories does weight training burn?
 * Why aren't you losing weight in a calorie deficit?
 * What's the best calorie-tracking app?

If you have any questions about anything, comment on the most relevant article.
I answer every comment.







RECENT ARTICLES


A REVIEW OF THE MACROFACTOR MACRO-TRACKING APP (IN 2024)

By Shane Duquette and Sunny Suba | August 23, 2023

We’ve now spent three years testing 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 More


BODY RECOMPOSITION: HOW TO BUILD MUSCLE WHILE LOSING FAT

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

Body recomposition is when you build muscle while losing fat. It sounds like the
Holy Grail, but it isn’t quite so rare as that. Recomping is realistic for most
people.…

Read More


HOW MUCH MUSCLE CAN YOU GAIN IN A YEAR NATURALLY?

By Shane Duquette | June 27, 2024

The common rule of thumb is that a natural male lifter can gain about 20 pounds
of muscle in his first year, 10 pounds in his second, 5 in his…

Read More


HOW LONG DOES IT TAKE TO BUILD MUSCLE?

By Shane Duquette | July 8, 2024

It takes most men about a year to gain their first 20 pounds of muscle. Those
first 20 pounds are enough to add 1–2 inches to your arms and bump…

Read More


HOW MUCH CAN THE AVERAGE MAN LIFT?

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

How much can the average man lift? We can look at a few studies, and I also
surveyed 600 of our newsletter subscribers, asking them how much they could
squat,…

Read More


THE BENCH PRESS HYPERTROPHY GUIDE

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | December 6, 2020

The bench press is the best lift for building a powerful chest. It’s also great
for bulking up your triceps and the fronts of your shoulders, making it a great…

Read More


ARE DUMBBELLS OR BARBELLS BETTER FOR BUILDING MUSCLE?

By Shane Duquette | March 20, 2020

Both barbells and dumbbells are great for gaining size and strength. However,
they aren’t quite the same thing. Each of them has their own strengths and
weaknesses. For example, the…

Read More


CHIN-UPS VS BARBELL ROWS FOR BACK AND BICEPS GROWTH

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | March 30, 2020

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


THE BENT-OVER BARBELL ROW HYPERTROPHY GUIDE

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | September 27, 2020

The barbell row, also known as the bent-over row, is one of the more popular
compound lifts, and it’s commonly used in both strength training and
bodybuilding programs. But most…

Read More



PROGRAMS

 * Bulking Program For Men
 * Intermediate Hypertrophy Program For Men
 * Bulking Program For Women

WHO WE ARE

 * About
 * Beastly Before-And-Afters
 * Bombshell Before-And-Afters

COMPANY

 * Español
 * Contact
 * About
 * Privacy Policy

© 2024. Outlift does not offer medical advice and does not replace your
relationship with your doctor. Always consult your physician before beginning
any exercise or diet program. Marco Walker-Ng, BHSc, PTS, PN is certified
through Canadian Fitness Professionals.
Outlift is a project by Foxhound Ltd, registered in the Province of Ontario,
Canada from 2013–2023.




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