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BONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys get HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are ECTOMORPH WORKOUT PLAN: BEGINNER WEIGHT TRAINING ROUTINE Naturally skinny guys are often called 'ectomorphs.' It's a slang term referring to our thinner bones, narrower frames, shallower ribcages, or lankier limbs. Does that affect how we should exercise, lift weights, and build muscle? Many of us ectomorphs also have atypical goals. Most people want to lose weight, we want to gain it. Most people intuitively eat too much food, we eat too little. We NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle overall HOW TO FIX BLOATING & INDIGESTION WHILE EATING A BULKING DIET When I first started weight training and eating for muscle growth, I expected to have more energy, to become stronger, and to look better. But the first thing I noticed was that my stomach started to bloat up like a blowfish. It wasn't fat, either. I still had abs. But instead of having a flat, washboard stomach, it was curved outwards like a turtle shell. As I continued to pound down the HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best HOW TO BUILD BROADER SHOULDERS (FOR SKINNY GUYS) The overhead press: once we’ve got the hang of pressing with one arm, we can start doing both arms at once, either with two dumbbells or a barbell. Once we’re able to press weights overhead with a deep range of motion and good form, it becomes much easier to build broadershoulders.
BONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys get HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are ECTOMORPH WORKOUT PLAN: BEGINNER WEIGHT TRAINING ROUTINE Naturally skinny guys are often called 'ectomorphs.' It's a slang term referring to our thinner bones, narrower frames, shallower ribcages, or lankier limbs. Does that affect how we should exercise, lift weights, and build muscle? Many of us ectomorphs also have atypical goals. Most people want to lose weight, we want to gain it. Most people intuitively eat too much food, we eat too little. We NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle overall HOW TO FIX BLOATING & INDIGESTION WHILE EATING A BULKING DIET When I first started weight training and eating for muscle growth, I expected to have more energy, to become stronger, and to look better. But the first thing I noticed was that my stomach started to bloat up like a blowfish. It wasn't fat, either. I still had abs. But instead of having a flat, washboard stomach, it was curved outwards like a turtle shell. As I continued to pound down the HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best HOW TO BUILD BROADER SHOULDERS (FOR SKINNY GUYS) The overhead press: once we’ve got the hang of pressing with one arm, we can start doing both arms at once, either with two dumbbells or a barbell. Once we’re able to press weights overhead with a deep range of motion and good form, it becomes much easier to build broadershoulders.
BONY TO BEASTLY
Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. IS BULKING HEALTHY? CAN WE MAKE IT HEALTHIER? Different people bulk in different ways, and so depending on how we approach it, it can be either good or bad for our general health. However, as a general rule, bulking involves habitual weight training, eating a lot of whole food, eating plenty of protein, getting an abundance of good sleep, and gaining muscle mass, all of which are incredibly healthy. One of the main reasons that Marco and NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle THE SKINNY GUY'S GUIDE TO BUILDING A HOLLYWOOD PHYSIQUE The anatomy of a Hollywood physique. If you want to build this style of physique, I’d recommend training your entire body with the big compound lifts, including the squat and deadlift along with the bench press, overhead press, chin-up, and row. That will add size to yourentire body in a
HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. HOW TO BUILD BROADER SHOULDERS (FOR SKINNY GUYS) The overhead press: once we’ve got the hang of pressing with one arm, we can start doing both arms at once, either with two dumbbells or a barbell. Once we’re able to press weights overhead with a deep range of motion and good form, it becomes much easier to build broadershoulders.
WHY CAN'T I BUILD MUSCLE? The first reason is the more obvious one. Hardgainers are good at building muscle, we’re just not very good at gaining weight. And if we aren’t gaining weight, there’s no surplus material to build muscle tissue with, and so we fail to gain any muscle. It’s only once we succeed at gaining weight that our muscle growth kicks intogear.
HOW FAST SHOULD WE GAIN WEIGHT WHILE BULKING? The hares gain 1.33 pounds of muscle every week, but need to take a 3-week break every 4 weeks. That brings their rate of muscle growth down to 0.76 pounds per week. At that rate, it takes them 26 weeks to gain their 20 pounds of muscle. In this case, the THE MALE BODY TYPES: ECTOMORPH, ENDOMORPH, MESOMORPH The Male Body Types: Ectomorph, Endomorph, Mesomorph. In bodybuilding and fitness communities, people commonly use the terms endomorph, mesomorph, and ectomorph when talking about male body types. Endomorphs are purportedly stockier and chubbier, mesomorphs are said to be broader and more muscular, and ectomorphs are supposedly thinnerand leaner.
BONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys get HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are ECTOMORPH WORKOUT PLAN: BEGINNER WEIGHT TRAINING ROUTINE Naturally skinny guys are often called 'ectomorphs.' It's a slang term referring to our thinner bones, narrower frames, shallower ribcages, or lankier limbs. Does that affect how we should exercise, lift weights, and build muscle? Many of us ectomorphs also have atypical goals. Most people want to lose weight, we want to gain it. Most people intuitively eat too much food, we eat too little. We NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle overall HOW TO FIX BLOATING & INDIGESTION WHILE EATING A BULKING DIET When I first started weight training and eating for muscle growth, I expected to have more energy, to become stronger, and to look better. But the first thing I noticed was that my stomach started to bloat up like a blowfish. It wasn't fat, either. I still had abs. But instead of having a flat, washboard stomach, it was curved outwards like a turtle shell. As I continued to pound down the HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best HOW TO BUILD BROADER SHOULDERS (FOR SKINNY GUYS) The overhead press: once we’ve got the hang of pressing with one arm, we can start doing both arms at once, either with two dumbbells or a barbell. Once we’re able to press weights overhead with a deep range of motion and good form, it becomes much easier to build broadershoulders.
BONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys get HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are ECTOMORPH WORKOUT PLAN: BEGINNER WEIGHT TRAINING ROUTINE Naturally skinny guys are often called 'ectomorphs.' It's a slang term referring to our thinner bones, narrower frames, shallower ribcages, or lankier limbs. Does that affect how we should exercise, lift weights, and build muscle? Many of us ectomorphs also have atypical goals. Most people want to lose weight, we want to gain it. Most people intuitively eat too much food, we eat too little. We NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle overall HOW TO FIX BLOATING & INDIGESTION WHILE EATING A BULKING DIET When I first started weight training and eating for muscle growth, I expected to have more energy, to become stronger, and to look better. But the first thing I noticed was that my stomach started to bloat up like a blowfish. It wasn't fat, either. I still had abs. But instead of having a flat, washboard stomach, it was curved outwards like a turtle shell. As I continued to pound down the HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best HOW TO BUILD BROADER SHOULDERS (FOR SKINNY GUYS) The overhead press: once we’ve got the hang of pressing with one arm, we can start doing both arms at once, either with two dumbbells or a barbell. Once we’re able to press weights overhead with a deep range of motion and good form, it becomes much easier to build broadershoulders.
BONY TO BEASTLY
Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. IS BULKING HEALTHY? CAN WE MAKE IT HEALTHIER? Different people bulk in different ways, and so depending on how we approach it, it can be either good or bad for our general health. However, as a general rule, bulking involves habitual weight training, eating a lot of whole food, eating plenty of protein, getting an abundance of good sleep, and gaining muscle mass, all of which are incredibly healthy. One of the main reasons that Marco and THE SKINNY GUY'S GUIDE TO BUILDING A HOLLYWOOD PHYSIQUE The anatomy of a Hollywood physique. If you want to build this style of physique, I’d recommend training your entire body with the big compound lifts, including the squat and deadlift along with the bench press, overhead press, chin-up, and row. That will add size to yourentire body in a
NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. HOW TO BUILD BROADER SHOULDERS (FOR SKINNY GUYS) The overhead press: once we’ve got the hang of pressing with one arm, we can start doing both arms at once, either with two dumbbells or a barbell. Once we’re able to press weights overhead with a deep range of motion and good form, it becomes much easier to build broadershoulders.
WHY CAN'T I BUILD MUSCLE? The first reason is the more obvious one. Hardgainers are good at building muscle, we’re just not very good at gaining weight. And if we aren’t gaining weight, there’s no surplus material to build muscle tissue with, and so we fail to gain any muscle. It’s only once we succeed at gaining weight that our muscle growth kicks intogear.
HOW FAST SHOULD WE GAIN WEIGHT WHILE BULKING? The hares gain 1.33 pounds of muscle every week, but need to take a 3-week break every 4 weeks. That brings their rate of muscle growth down to 0.76 pounds per week. At that rate, it takes them 26 weeks to gain their 20 pounds of muscle. In this case, the THE MALE BODY TYPES: ECTOMORPH, ENDOMORPH, MESOMORPH The Male Body Types: Ectomorph, Endomorph, Mesomorph. In bodybuilding and fitness communities, people commonly use the terms endomorph, mesomorph, and ectomorph when talking about male body types. Endomorphs are purportedly stockier and chubbier, mesomorphs are said to be broader and more muscular, and ectomorphs are supposedly thinnerand leaner.
BONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys get HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are ECTOMORPH WORKOUT PLAN: BEGINNER WEIGHT TRAINING ROUTINE Naturally skinny guys are often called 'ectomorphs.' It's a slang term referring to our thinner bones, narrower frames, shallower ribcages, or lankier limbs. Does that affect how we should exercise, lift weights, and build muscle? Many of us ectomorphs also have atypical goals. Most people want to lose weight, we want to gain it. Most people intuitively eat too much food, we eat too little. We NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle overall HOW TO FIX BLOATING & INDIGESTION WHILE EATING A BULKING DIET When I first started weight training and eating for muscle growth, I expected to have more energy, to become stronger, and to look better. But the first thing I noticed was that my stomach started to bloat up like a blowfish. It wasn't fat, either. I still had abs. But instead of having a flat, washboard stomach, it was curved outwards like a turtle shell. As I continued to pound down the HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best HOW TO BUILD BROADER SHOULDERS (FOR SKINNY GUYS) The overhead press: once we’ve got the hang of pressing with one arm, we can start doing both arms at once, either with two dumbbells or a barbell. Once we’re able to press weights overhead with a deep range of motion and good form, it becomes much easier to build broadershoulders.
BONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys get HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are ECTOMORPH WORKOUT PLAN: BEGINNER WEIGHT TRAINING ROUTINE Naturally skinny guys are often called 'ectomorphs.' It's a slang term referring to our thinner bones, narrower frames, shallower ribcages, or lankier limbs. Does that affect how we should exercise, lift weights, and build muscle? Many of us ectomorphs also have atypical goals. Most people want to lose weight, we want to gain it. Most people intuitively eat too much food, we eat too little. We NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle overall HOW TO FIX BLOATING & INDIGESTION WHILE EATING A BULKING DIET When I first started weight training and eating for muscle growth, I expected to have more energy, to become stronger, and to look better. But the first thing I noticed was that my stomach started to bloat up like a blowfish. It wasn't fat, either. I still had abs. But instead of having a flat, washboard stomach, it was curved outwards like a turtle shell. As I continued to pound down the HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best HOW TO BUILD BROADER SHOULDERS (FOR SKINNY GUYS) The overhead press: once we’ve got the hang of pressing with one arm, we can start doing both arms at once, either with two dumbbells or a barbell. Once we’re able to press weights overhead with a deep range of motion and good form, it becomes much easier to build broadershoulders.
BONY TO BEASTLY
Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. IS BULKING HEALTHY? CAN WE MAKE IT HEALTHIER? Different people bulk in different ways, and so depending on how we approach it, it can be either good or bad for our general health. However, as a general rule, bulking involves habitual weight training, eating a lot of whole food, eating plenty of protein, getting an abundance of good sleep, and gaining muscle mass, all of which are incredibly healthy. One of the main reasons that Marco and THE SKINNY GUY'S GUIDE TO BUILDING A HOLLYWOOD PHYSIQUE The anatomy of a Hollywood physique. If you want to build this style of physique, I’d recommend training your entire body with the big compound lifts, including the squat and deadlift along with the bench press, overhead press, chin-up, and row. That will add size to yourentire body in a
NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. HOW TO BUILD BROADER SHOULDERS (FOR SKINNY GUYS) The overhead press: once we’ve got the hang of pressing with one arm, we can start doing both arms at once, either with two dumbbells or a barbell. Once we’re able to press weights overhead with a deep range of motion and good form, it becomes much easier to build broadershoulders.
WHY CAN'T I BUILD MUSCLE? The first reason is the more obvious one. Hardgainers are good at building muscle, we’re just not very good at gaining weight. And if we aren’t gaining weight, there’s no surplus material to build muscle tissue with, and so we fail to gain any muscle. It’s only once we succeed at gaining weight that our muscle growth kicks intogear.
HOW FAST SHOULD WE GAIN WEIGHT WHILE BULKING? The hares gain 1.33 pounds of muscle every week, but need to take a 3-week break every 4 weeks. That brings their rate of muscle growth down to 0.76 pounds per week. At that rate, it takes them 26 weeks to gain their 20 pounds of muscle. In this case, the THE MALE BODY TYPES: ECTOMORPH, ENDOMORPH, MESOMORPH The Male Body Types: Ectomorph, Endomorph, Mesomorph. In bodybuilding and fitness communities, people commonly use the terms endomorph, mesomorph, and ectomorph when talking about male body types. Endomorphs are purportedly stockier and chubbier, mesomorphs are said to be broader and more muscular, and ectomorphs are supposedly thinnerand leaner.
BONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys getBONY TO BEASTLY
Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. ECTOMORPH WORKOUT PLAN: BEGINNER WEIGHT TRAINING ROUTINE Naturally skinny guys are often called 'ectomorphs.' It's a slang term referring to our thinner bones, narrower frames, shallower ribcages, or lankier limbs. Does that affect how we should exercise, lift weights, and build muscle? Many of us ectomorphs also have atypical goals. Most people want to lose weight, we want to gain it. Most people intuitively eat too much food, we eat too little. We SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle overall THE SKINNY GUY'S GUIDE TO BUILDING A HOLLYWOOD PHYSIQUE The anatomy of a Hollywood physique. If you want to build this style of physique, I’d recommend training your entire body with the big compound lifts, including the squat and deadlift along with the bench press, overhead press, chin-up, and row. That will add size to yourentire body in a
ARE RESISTANCE BANDS AS GOOD AS FREE WEIGHTS FOR BUILDING This is all to say that our bodies are built fairly well for lifting free weights like dumbbells, barbells, and kettlebells, and as a result, free weights make building muscle fairly easy. Resistance bands can still stimulate muscle growth, it’s just harder. Not the end of the world, but not ideal, either.BONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys getBONY TO BEASTLY
Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. ECTOMORPH WORKOUT PLAN: BEGINNER WEIGHT TRAINING ROUTINE Naturally skinny guys are often called 'ectomorphs.' It's a slang term referring to our thinner bones, narrower frames, shallower ribcages, or lankier limbs. Does that affect how we should exercise, lift weights, and build muscle? Many of us ectomorphs also have atypical goals. Most people want to lose weight, we want to gain it. Most people intuitively eat too much food, we eat too little. We SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle overall THE SKINNY GUY'S GUIDE TO BUILDING A HOLLYWOOD PHYSIQUE The anatomy of a Hollywood physique. If you want to build this style of physique, I’d recommend training your entire body with the big compound lifts, including the squat and deadlift along with the bench press, overhead press, chin-up, and row. That will add size to yourentire body in a
ARE RESISTANCE BANDS AS GOOD AS FREE WEIGHTS FOR BUILDING This is all to say that our bodies are built fairly well for lifting free weights like dumbbells, barbells, and kettlebells, and as a result, free weights make building muscle fairly easy. Resistance bands can still stimulate muscle growth, it’s just harder. Not the end of the world, but not ideal, either. BULKING ARTICLES FOR SKINNY GUYS And if you’re trying to build a bigger chest, you need to make sure that your chest’s strength is what limits you. A few isolation lifts are commonly used to bulk up the chest, too: the dumbbell fly, the cable crossover, the chest fly machine, and the pec deck machine. Again, all of these are great exercises.BONY TO BEASTLY
Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. THE SKINNY GUY'S GUIDE TO BUILDING A HOLLYWOOD PHYSIQUE The anatomy of a Hollywood physique. If you want to build this style of physique, I’d recommend training your entire body with the big compound lifts, including the squat and deadlift along with the bench press, overhead press, chin-up, and row. That will add size to yourentire body in a
FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are THE SKINNY GUY'S GUIDE TO HYPERTROPHY TRAINING There’s too little upper-body development. Powerlifting is 2/3 lower-body training, which is perfectly fine, but most guys would prefer to have a more balanced physique with more upper-body size and strength. Strength training workouts can be slow and HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best WHY FRONT-LOADED SQUATS ARE BEST FOR BULKING All types of squatting are great for building muscle, gaining strength, and improving our health and fitness. In fact, in many ways, squats are the best bulking lift. However, although all squat variations are great for us, each of them has a different purpose, and some of them are much better for bulking than others. For powerlifters, the low-bar squat is king. It uses a smaller range of WHY CAN'T I BUILD MUSCLE? The first reason is the more obvious one. Hardgainers are good at building muscle, we’re just not very good at gaining weight. And if we aren’t gaining weight, there’s no surplus material to build muscle tissue with, and so we fail to gain any muscle. It’s only once we succeed at gaining weight that our muscle growth kicks intogear.
HOW FAST SHOULD WE GAIN WEIGHT WHILE BULKING? The hares gain 1.33 pounds of muscle every week, but need to take a 3-week break every 4 weeks. That brings their rate of muscle growth down to 0.76 pounds per week. At that rate, it takes them 26 weeks to gain their 20 pounds of muscle. In this case, the THE MALE BODY TYPES: ECTOMORPH, ENDOMORPH, MESOMORPH The Male Body Types: Ectomorph, Endomorph, Mesomorph. In bodybuilding and fitness communities, people commonly use the terms endomorph, mesomorph, and ectomorph when talking about male body types. Endomorphs are purportedly stockier and chubbier, mesomorphs are said to be broader and more muscular, and ectomorphs are supposedly thinnerand leaner.
BONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys get THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are THE SKINNY GUY'S GUIDE TO BUILDING A HOLLYWOOD PHYSIQUE The anatomy of a Hollywood physique. If you want to build this style of physique, I’d recommend training your entire body with the big compound lifts, including the squat and deadlift along with the bench press, overhead press, chin-up, and row. That will add size to yourentire body in a
NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle overall SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best ARE RESISTANCE BANDS AS GOOD AS FREE WEIGHTS FOR BUILDING This is all to say that our bodies are built fairly well for lifting free weights like dumbbells, barbells, and kettlebells, and as a result, free weights make building muscle fairly easy. Resistance bands can still stimulate muscle growth, it’s just harder. Not the end of the world, but not ideal, either.BONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys get THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are THE SKINNY GUY'S GUIDE TO BUILDING A HOLLYWOOD PHYSIQUE The anatomy of a Hollywood physique. If you want to build this style of physique, I’d recommend training your entire body with the big compound lifts, including the squat and deadlift along with the bench press, overhead press, chin-up, and row. That will add size to yourentire body in a
NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle overall SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best ARE RESISTANCE BANDS AS GOOD AS FREE WEIGHTS FOR BUILDING This is all to say that our bodies are built fairly well for lifting free weights like dumbbells, barbells, and kettlebells, and as a result, free weights make building muscle fairly easy. Resistance bands can still stimulate muscle growth, it’s just harder. Not the end of the world, but not ideal, either. BULKING ARTICLES FOR SKINNY GUYS And if you’re trying to build a bigger chest, you need to make sure that your chest’s strength is what limits you. A few isolation lifts are commonly used to bulk up the chest, too: the dumbbell fly, the cable crossover, the chest fly machine, and the pec deck machine. Again, all of these are great exercises.BONY TO BEASTLY
Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. ECTOMORPH TRANSFORMATIONS Our Legendary Ectomorph Transformations All of these transformations come from guys completing our Bony to Beastly Bulking Program. Keep in mind that your results may vary. These testimonials do not guarantee that you'll achieve the same or similar results. However, we do promise to help you build muscle, and we stand behind that promise with our full money-back guarantee. Stories From Bony to THE SKINNY GUY'S GUIDE TO BUILDING A HOLLYWOOD PHYSIQUE The anatomy of a Hollywood physique. If you want to build this style of physique, I’d recommend training your entire body with the big compound lifts, including the squat and deadlift along with the bench press, overhead press, chin-up, and row. That will add size to yourentire body in a
FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are THE SKINNY GUY'S GUIDE TO HYPERTROPHY TRAINING There’s too little upper-body development. Powerlifting is 2/3 lower-body training, which is perfectly fine, but most guys would prefer to have a more balanced physique with more upper-body size and strength. Strength training workouts can be slow and HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best WHY FRONT-LOADED SQUATS ARE BEST FOR BULKING All types of squatting are great for building muscle, gaining strength, and improving our health and fitness. In fact, in many ways, squats are the best bulking lift. However, although all squat variations are great for us, each of them has a different purpose, and some of them are much better for bulking than others. For powerlifters, the low-bar squat is king. It uses a smaller range of HOW TO BUILD BROADER SHOULDERS (FOR SKINNY GUYS) The overhead press: once we’ve got the hang of pressing with one arm, we can start doing both arms at once, either with two dumbbells or a barbell. Once we’re able to press weights overhead with a deep range of motion and good form, it becomes much easier to build broadershoulders.
HOW FAST SHOULD WE GAIN WEIGHT WHILE BULKING? The hares gain 1.33 pounds of muscle every week, but need to take a 3-week break every 4 weeks. That brings their rate of muscle growth down to 0.76 pounds per week. At that rate, it takes them 26 weeks to gain their 20 pounds of muscle. In this case, theBONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys get THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are THE SKINNY GUY'S GUIDE TO BUILDING A HOLLYWOOD PHYSIQUE The anatomy of a Hollywood physique. If you want to build this style of physique, I’d recommend training your entire body with the big compound lifts, including the squat and deadlift along with the bench press, overhead press, chin-up, and row. That will add size to yourentire body in a
NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle overall SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best ARE RESISTANCE BANDS AS GOOD AS FREE WEIGHTS FOR BUILDING This is all to say that our bodies are built fairly well for lifting free weights like dumbbells, barbells, and kettlebells, and as a result, free weights make building muscle fairly easy. Resistance bands can still stimulate muscle growth, it’s just harder. Not the end of the world, but not ideal, either.BONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys get THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are THE SKINNY GUY'S GUIDE TO BUILDING A HOLLYWOOD PHYSIQUE The anatomy of a Hollywood physique. If you want to build this style of physique, I’d recommend training your entire body with the big compound lifts, including the squat and deadlift along with the bench press, overhead press, chin-up, and row. That will add size to yourentire body in a
NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle overall SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best ARE RESISTANCE BANDS AS GOOD AS FREE WEIGHTS FOR BUILDING This is all to say that our bodies are built fairly well for lifting free weights like dumbbells, barbells, and kettlebells, and as a result, free weights make building muscle fairly easy. Resistance bands can still stimulate muscle growth, it’s just harder. Not the end of the world, but not ideal, either. BULKING ARTICLES FOR SKINNY GUYS And if you’re trying to build a bigger chest, you need to make sure that your chest’s strength is what limits you. A few isolation lifts are commonly used to bulk up the chest, too: the dumbbell fly, the cable crossover, the chest fly machine, and the pec deck machine. Again, all of these are great exercises.BONY TO BEASTLY
Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. ECTOMORPH TRANSFORMATIONS Our Legendary Ectomorph Transformations All of these transformations come from guys completing our Bony to Beastly Bulking Program. Keep in mind that your results may vary. These testimonials do not guarantee that you'll achieve the same or similar results. However, we do promise to help you build muscle, and we stand behind that promise with our full money-back guarantee. Stories From Bony to THE SKINNY GUY'S GUIDE TO BUILDING A HOLLYWOOD PHYSIQUE The anatomy of a Hollywood physique. If you want to build this style of physique, I’d recommend training your entire body with the big compound lifts, including the squat and deadlift along with the bench press, overhead press, chin-up, and row. That will add size to yourentire body in a
FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are THE SKINNY GUY'S GUIDE TO HYPERTROPHY TRAINING There’s too little upper-body development. Powerlifting is 2/3 lower-body training, which is perfectly fine, but most guys would prefer to have a more balanced physique with more upper-body size and strength. Strength training workouts can be slow and HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best WHY FRONT-LOADED SQUATS ARE BEST FOR BULKING All types of squatting are great for building muscle, gaining strength, and improving our health and fitness. In fact, in many ways, squats are the best bulking lift. However, although all squat variations are great for us, each of them has a different purpose, and some of them are much better for bulking than others. For powerlifters, the low-bar squat is king. It uses a smaller range of HOW TO BUILD BROADER SHOULDERS (FOR SKINNY GUYS) The overhead press: once we’ve got the hang of pressing with one arm, we can start doing both arms at once, either with two dumbbells or a barbell. Once we’re able to press weights overhead with a deep range of motion and good form, it becomes much easier to build broadershoulders.
HOW FAST SHOULD WE GAIN WEIGHT WHILE BULKING? The hares gain 1.33 pounds of muscle every week, but need to take a 3-week break every 4 weeks. That brings their rate of muscle growth down to 0.76 pounds per week. At that rate, it takes them 26 weeks to gain their 20 pounds of muscle. In this case, theBONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team. BULKING ARTICLES FOR SKINNY GUYS This bulking diet guide will teach you the basics of eating for muscle growth. This is how bodybuilders have traditionally bulked up, how athletes go about gaining lean mass, and what modern science shows us is the most effective way to build muscle.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys getBONY TO BEASTLY
Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are ECTOMORPH WORKOUT PLAN: BEGINNER WEIGHT TRAINING ROUTINE Naturally skinny guys are often called 'ectomorphs.' It's a slang term referring to our thinner bones, narrower frames, shallower ribcages, or lankier limbs. Does that affect how we should exercise, lift weights, and build muscle? Many of us ectomorphs also have atypical goals. Most people want to lose weight, we want to gain it. Most people intuitively eat too much food, we eat too little. We NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle overall SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue.BONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team. BULKING ARTICLES FOR SKINNY GUYS This bulking diet guide will teach you the basics of eating for muscle growth. This is how bodybuilders have traditionally bulked up, how athletes go about gaining lean mass, and what modern science shows us is the most effective way to build muscle.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys getBONY TO BEASTLY
Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are ECTOMORPH WORKOUT PLAN: BEGINNER WEIGHT TRAINING ROUTINE Naturally skinny guys are often called 'ectomorphs.' It's a slang term referring to our thinner bones, narrower frames, shallower ribcages, or lankier limbs. Does that affect how we should exercise, lift weights, and build muscle? Many of us ectomorphs also have atypical goals. Most people want to lose weight, we want to gain it. Most people intuitively eat too much food, we eat too little. We NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle overall SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. THE SKINNY GUY'S GUIDE TO BUILDING A HOLLYWOOD PHYSIQUE The anatomy of a Hollywood physique. If you want to build this style of physique, I’d recommend training your entire body with the big compound lifts, including the squat and deadlift along with the bench press, overhead press, chin-up, and row. That will add size to yourentire body in a
HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. THE SKINNY GUY'S GUIDE TO HYPERTROPHY TRAINING There’s too little upper-body development. Powerlifting is 2/3 lower-body training, which is perfectly fine, but most guys would prefer to have a more balanced physique with more upper-body size and strength. Strength training workouts can be slow and NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle IS BULKING HEALTHY? CAN WE MAKE IT HEALTHIER? Different people bulk in different ways, and so depending on how we approach it, it can be either good or bad for our general health. However, as a general rule, bulking involves habitual weight training, eating a lot of whole food, eating plenty of protein, getting an abundance of good sleep, and gaining muscle mass, all of which are incredibly healthy. One of the main reasons that Marco and SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. THE SKINNY GUY'S GUIDE TO TESTOSTERONE The 3 pillars of raising testosterone naturally revolve around lifting heavy things, eating healthy, and getting adequate sleep.. The Bony to Beastly program will help with the lifting and eating, and for help improving your sleep, I wrote a guide for Beastly members in the community. (It’s not a bad idea to see a doctor to make sure that any other factors are properly treated, and trying to HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best HOW FAST SHOULD WE GAIN WEIGHT WHILE BULKING? The hares gain 1.33 pounds of muscle every week, but need to take a 3-week break every 4 weeks. That brings their rate of muscle growth down to 0.76 pounds per week. At that rate, it takes them 26 weeks to gain their 20 pounds of muscle. In this case, the HOW TO FIX BLOATING & INDIGESTION WHILE EATING A BULKING DIET When I first started weight training and eating for muscle growth, I expected to have more energy, to become stronger, and to look better. But the first thing I noticed was that my stomach started to bloat up like a blowfish. It wasn't fat, either. I still had abs. But instead of having a flat, washboard stomach, it was curved outwards like a turtle shell. As I continued to pound down theBONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team. BULKING ARTICLES FOR SKINNY GUYS This bulking diet guide will teach you the basics of eating for muscle growth. This is how bodybuilders have traditionally bulked up, how athletes go about gaining lean mass, and what modern science shows us is the most effective way to build muscle.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys getBONY TO BEASTLY
Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are ECTOMORPH WORKOUT PLAN: BEGINNER WEIGHT TRAINING ROUTINE Naturally skinny guys are often called 'ectomorphs.' It's a slang term referring to our thinner bones, narrower frames, shallower ribcages, or lankier limbs. Does that affect how we should exercise, lift weights, and build muscle? Many of us ectomorphs also have atypical goals. Most people want to lose weight, we want to gain it. Most people intuitively eat too much food, we eat too little. We NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle overall SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue.BONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team. BULKING ARTICLES FOR SKINNY GUYS This bulking diet guide will teach you the basics of eating for muscle growth. This is how bodybuilders have traditionally bulked up, how athletes go about gaining lean mass, and what modern science shows us is the most effective way to build muscle.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys getBONY TO BEASTLY
Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are ECTOMORPH WORKOUT PLAN: BEGINNER WEIGHT TRAINING ROUTINE Naturally skinny guys are often called 'ectomorphs.' It's a slang term referring to our thinner bones, narrower frames, shallower ribcages, or lankier limbs. Does that affect how we should exercise, lift weights, and build muscle? Many of us ectomorphs also have atypical goals. Most people want to lose weight, we want to gain it. Most people intuitively eat too much food, we eat too little. We NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle overall SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. THE SKINNY GUY'S GUIDE TO BUILDING A HOLLYWOOD PHYSIQUE The anatomy of a Hollywood physique. If you want to build this style of physique, I’d recommend training your entire body with the big compound lifts, including the squat and deadlift along with the bench press, overhead press, chin-up, and row. That will add size to yourentire body in a
HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. THE SKINNY GUY'S GUIDE TO HYPERTROPHY TRAINING There’s too little upper-body development. Powerlifting is 2/3 lower-body training, which is perfectly fine, but most guys would prefer to have a more balanced physique with more upper-body size and strength. Strength training workouts can be slow and NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle IS BULKING HEALTHY? CAN WE MAKE IT HEALTHIER? Different people bulk in different ways, and so depending on how we approach it, it can be either good or bad for our general health. However, as a general rule, bulking involves habitual weight training, eating a lot of whole food, eating plenty of protein, getting an abundance of good sleep, and gaining muscle mass, all of which are incredibly healthy. One of the main reasons that Marco and SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. THE SKINNY GUY'S GUIDE TO TESTOSTERONE The 3 pillars of raising testosterone naturally revolve around lifting heavy things, eating healthy, and getting adequate sleep.. The Bony to Beastly program will help with the lifting and eating, and for help improving your sleep, I wrote a guide for Beastly members in the community. (It’s not a bad idea to see a doctor to make sure that any other factors are properly treated, and trying to HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best HOW FAST SHOULD WE GAIN WEIGHT WHILE BULKING? The hares gain 1.33 pounds of muscle every week, but need to take a 3-week break every 4 weeks. That brings their rate of muscle growth down to 0.76 pounds per week. At that rate, it takes them 26 weeks to gain their 20 pounds of muscle. In this case, the HOW TO FIX BLOATING & INDIGESTION WHILE EATING A BULKING DIET When I first started weight training and eating for muscle growth, I expected to have more energy, to become stronger, and to look better. But the first thing I noticed was that my stomach started to bloat up like a blowfish. It wasn't fat, either. I still had abs. But instead of having a flat, washboard stomach, it was curved outwards like a turtle shell. As I continued to pound down theBONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team. BULKING ARTICLES FOR SKINNY GUYS This bulking diet guide will teach you the basics of eating for muscle growth. This is how bodybuilders have traditionally bulked up, how athletes go about gaining lean mass, and what modern science shows us is the most effective way to build muscle.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys getBONY TO BEASTLY
Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are ECTOMORPH WORKOUT PLAN: BEGINNER WEIGHT TRAINING ROUTINE Naturally skinny guys are often called 'ectomorphs.' It's a slang term referring to our thinner bones, narrower frames, shallower ribcages, or lankier limbs. Does that affect how we should exercise, lift weights, and build muscle? Many of us ectomorphs also have atypical goals. Most people want to lose weight, we want to gain it. Most people intuitively eat too much food, we eat too little. We NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle overall SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue.BONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team. BULKING ARTICLES FOR SKINNY GUYS This bulking diet guide will teach you the basics of eating for muscle growth. This is how bodybuilders have traditionally bulked up, how athletes go about gaining lean mass, and what modern science shows us is the most effective way to build muscle.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys getBONY TO BEASTLY
Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are ECTOMORPH WORKOUT PLAN: BEGINNER WEIGHT TRAINING ROUTINE Naturally skinny guys are often called 'ectomorphs.' It's a slang term referring to our thinner bones, narrower frames, shallower ribcages, or lankier limbs. Does that affect how we should exercise, lift weights, and build muscle? Many of us ectomorphs also have atypical goals. Most people want to lose weight, we want to gain it. Most people intuitively eat too much food, we eat too little. We NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle overall SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. THE SKINNY GUY'S GUIDE TO BUILDING A HOLLYWOOD PHYSIQUE The anatomy of a Hollywood physique. If you want to build this style of physique, I’d recommend training your entire body with the big compound lifts, including the squat and deadlift along with the bench press, overhead press, chin-up, and row. That will add size to yourentire body in a
HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. THE SKINNY GUY'S GUIDE TO HYPERTROPHY TRAINING There’s too little upper-body development. Powerlifting is 2/3 lower-body training, which is perfectly fine, but most guys would prefer to have a more balanced physique with more upper-body size and strength. Strength training workouts can be slow and NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle IS BULKING HEALTHY? CAN WE MAKE IT HEALTHIER? Different people bulk in different ways, and so depending on how we approach it, it can be either good or bad for our general health. However, as a general rule, bulking involves habitual weight training, eating a lot of whole food, eating plenty of protein, getting an abundance of good sleep, and gaining muscle mass, all of which are incredibly healthy. One of the main reasons that Marco and SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. THE SKINNY GUY'S GUIDE TO TESTOSTERONE The 3 pillars of raising testosterone naturally revolve around lifting heavy things, eating healthy, and getting adequate sleep.. The Bony to Beastly program will help with the lifting and eating, and for help improving your sleep, I wrote a guide for Beastly members in the community. (It’s not a bad idea to see a doctor to make sure that any other factors are properly treated, and trying to HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best HOW FAST SHOULD WE GAIN WEIGHT WHILE BULKING? The hares gain 1.33 pounds of muscle every week, but need to take a 3-week break every 4 weeks. That brings their rate of muscle growth down to 0.76 pounds per week. At that rate, it takes them 26 weeks to gain their 20 pounds of muscle. In this case, the HOW TO FIX BLOATING & INDIGESTION WHILE EATING A BULKING DIET When I first started weight training and eating for muscle growth, I expected to have more energy, to become stronger, and to look better. But the first thing I noticed was that my stomach started to bloat up like a blowfish. It wasn't fat, either. I still had abs. But instead of having a flat, washboard stomach, it was curved outwards like a turtle shell. As I continued to pound down theBONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team. BULKING ARTICLES FOR SKINNY GUYS And if you’re trying to build a bigger chest, you need to make sure that your chest’s strength is what limits you. A few isolation lifts are commonly used to bulk up the chest, too: the dumbbell fly, the cable crossover, the chest fly machine, and the pec deck machine. Again, all of these are great exercises.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys getBONY TO BEASTLY
Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. IS BULKING HEALTHY? CAN WE MAKE IT HEALTHIER? Different people bulk in different ways, and so depending on how we approach it, it can be either good or bad for our general health. However, as a general rule, bulking involves habitual weight training, eating a lot of whole food, eating plenty of protein, getting an abundance of good sleep, and gaining muscle mass, all of which are incredibly healthy. One of the main reasons that Marco and ECTOMORPH WORKOUT PLAN: BEGINNER WEIGHT TRAINING ROUTINE Naturally skinny guys are often called 'ectomorphs.' It's a slang term referring to our thinner bones, narrower frames, shallower ribcages, or lankier limbs. Does that affect how we should exercise, lift weights, and build muscle? Many of us ectomorphs also have atypical goals. Most people want to lose weight, we want to gain it. Most people intuitively eat too much food, we eat too little. We HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. CAN YOU BULK ON A VEGAN DIET? You can absolutely bulk on a vegan diet. Many of the longest-living cultures in the world eat a mostly or fully plant-based diet. Furthermore, vegans tend to be in better health than the general population. So compared to the average man, in many ways vegans are starting off at an advantage. Here's our full vegan bulking article. In this post, let's quickly talk about some common criticismsBONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team. BULKING ARTICLES FOR SKINNY GUYS And if you’re trying to build a bigger chest, you need to make sure that your chest’s strength is what limits you. A few isolation lifts are commonly used to bulk up the chest, too: the dumbbell fly, the cable crossover, the chest fly machine, and the pec deck machine. Again, all of these are great exercises.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys getBONY TO BEASTLY
Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. IS BULKING HEALTHY? CAN WE MAKE IT HEALTHIER? Different people bulk in different ways, and so depending on how we approach it, it can be either good or bad for our general health. However, as a general rule, bulking involves habitual weight training, eating a lot of whole food, eating plenty of protein, getting an abundance of good sleep, and gaining muscle mass, all of which are incredibly healthy. One of the main reasons that Marco and ECTOMORPH WORKOUT PLAN: BEGINNER WEIGHT TRAINING ROUTINE Naturally skinny guys are often called 'ectomorphs.' It's a slang term referring to our thinner bones, narrower frames, shallower ribcages, or lankier limbs. Does that affect how we should exercise, lift weights, and build muscle? Many of us ectomorphs also have atypical goals. Most people want to lose weight, we want to gain it. Most people intuitively eat too much food, we eat too little. We HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. CAN YOU BULK ON A VEGAN DIET? You can absolutely bulk on a vegan diet. Many of the longest-living cultures in the world eat a mostly or fully plant-based diet. Furthermore, vegans tend to be in better health than the general population. So compared to the average man, in many ways vegans are starting off at an advantage. Here's our full vegan bulking article. In this post, let's quickly talk about some common criticisms HOW TO GAIN WEIGHT IF YOU'RE SKINNY Here’s how it’d look with everything together. Get an evidence-based workout program designed to help skinny guys gain weight (like our Bony to Beastly Bulking Program) Go to the gym 3x a week. Hit your energy goals daily, weekly, monthly. Hit your protein goals daily, weekly, monthly. IS BULKING HEALTHY? CAN WE MAKE IT HEALTHIER? Different people bulk in different ways, and so depending on how we approach it, it can be either good or bad for our general health. However, as a general rule, bulking involves habitual weight training, eating a lot of whole food, eating plenty of protein, getting an abundance of good sleep, and gaining muscle mass, all of which are incredibly healthy. One of the main reasons that Marco and FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle HOW TO BUILD A BIGGER AND STRAIGHTER UPPER BACK A common issue with us skinny guys is that we develop a bony upper back that caves in on itself. Part of that is due to being skinny, so we'll cover how to bulk up the upper-back muscles. And part of that is due to having poor upper-back posture (kyphosis in the t-spine), which is incredibly common with ectomorphs, given our longer spines and smaller muscles. The good news is that both of SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. THE SKINNY GUY'S GUIDE TO EATING MORE CALORIES However, a recent systematic review found that people who drank milk, fruit juice, or other sugary drinks wound up consuming 8–15% more calories overall. For the average person eating a 2500-calorie diet, that amounts to an extra 200–375 calories per HOW TO BUILD BROADER SHOULDERS (FOR SKINNY GUYS) The overhead press: once we’ve got the hang of pressing with one arm, we can start doing both arms at once, either with two dumbbells or a barbell. Once we’re able to press weights overhead with a deep range of motion and good form, it becomes much easier to build broadershoulders.
BONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team. BULKING ARTICLES FOR SKINNY GUYS And if you’re trying to build a bigger chest, you need to make sure that your chest’s strength is what limits you. A few isolation lifts are commonly used to bulk up the chest, too: the dumbbell fly, the cable crossover, the chest fly machine, and the pec deck machine. Again, all of these are great exercises.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys getBONY TO BEASTLY
Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. IS BULKING HEALTHY? CAN WE MAKE IT HEALTHIER? Different people bulk in different ways, and so depending on how we approach it, it can be either good or bad for our general health. However, as a general rule, bulking involves habitual weight training, eating a lot of whole food, eating plenty of protein, getting an abundance of good sleep, and gaining muscle mass, all of which are incredibly healthy. One of the main reasons that Marco and ECTOMORPH WORKOUT PLAN: BEGINNER WEIGHT TRAINING ROUTINE Naturally skinny guys are often called 'ectomorphs.' It's a slang term referring to our thinner bones, narrower frames, shallower ribcages, or lankier limbs. Does that affect how we should exercise, lift weights, and build muscle? Many of us ectomorphs also have atypical goals. Most people want to lose weight, we want to gain it. Most people intuitively eat too much food, we eat too little. We HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. CAN YOU BULK ON A VEGAN DIET? You can absolutely bulk on a vegan diet. Many of the longest-living cultures in the world eat a mostly or fully plant-based diet. Furthermore, vegans tend to be in better health than the general population. So compared to the average man, in many ways vegans are starting off at an advantage. Here's our full vegan bulking article. In this post, let's quickly talk about some common criticismsBONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team. BULKING ARTICLES FOR SKINNY GUYS And if you’re trying to build a bigger chest, you need to make sure that your chest’s strength is what limits you. A few isolation lifts are commonly used to bulk up the chest, too: the dumbbell fly, the cable crossover, the chest fly machine, and the pec deck machine. Again, all of these are great exercises.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys getBONY TO BEASTLY
Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. IS BULKING HEALTHY? CAN WE MAKE IT HEALTHIER? Different people bulk in different ways, and so depending on how we approach it, it can be either good or bad for our general health. However, as a general rule, bulking involves habitual weight training, eating a lot of whole food, eating plenty of protein, getting an abundance of good sleep, and gaining muscle mass, all of which are incredibly healthy. One of the main reasons that Marco and ECTOMORPH WORKOUT PLAN: BEGINNER WEIGHT TRAINING ROUTINE Naturally skinny guys are often called 'ectomorphs.' It's a slang term referring to our thinner bones, narrower frames, shallower ribcages, or lankier limbs. Does that affect how we should exercise, lift weights, and build muscle? Many of us ectomorphs also have atypical goals. Most people want to lose weight, we want to gain it. Most people intuitively eat too much food, we eat too little. We HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. CAN YOU BULK ON A VEGAN DIET? You can absolutely bulk on a vegan diet. Many of the longest-living cultures in the world eat a mostly or fully plant-based diet. Furthermore, vegans tend to be in better health than the general population. So compared to the average man, in many ways vegans are starting off at an advantage. Here's our full vegan bulking article. In this post, let's quickly talk about some common criticisms HOW TO GAIN WEIGHT IF YOU'RE SKINNY Here’s how it’d look with everything together. Get an evidence-based workout program designed to help skinny guys gain weight (like our Bony to Beastly Bulking Program) Go to the gym 3x a week. Hit your energy goals daily, weekly, monthly. Hit your protein goals daily, weekly, monthly. IS BULKING HEALTHY? CAN WE MAKE IT HEALTHIER? Different people bulk in different ways, and so depending on how we approach it, it can be either good or bad for our general health. However, as a general rule, bulking involves habitual weight training, eating a lot of whole food, eating plenty of protein, getting an abundance of good sleep, and gaining muscle mass, all of which are incredibly healthy. One of the main reasons that Marco and FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle HOW TO BUILD A BIGGER AND STRAIGHTER UPPER BACK A common issue with us skinny guys is that we develop a bony upper back that caves in on itself. Part of that is due to being skinny, so we'll cover how to bulk up the upper-back muscles. And part of that is due to having poor upper-back posture (kyphosis in the t-spine), which is incredibly common with ectomorphs, given our longer spines and smaller muscles. The good news is that both of SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. THE SKINNY GUY'S GUIDE TO EATING MORE CALORIES However, a recent systematic review found that people who drank milk, fruit juice, or other sugary drinks wound up consuming 8–15% more calories overall. For the average person eating a 2500-calorie diet, that amounts to an extra 200–375 calories per HOW TO BUILD BROADER SHOULDERS (FOR SKINNY GUYS) The overhead press: once we’ve got the hang of pressing with one arm, we can start doing both arms at once, either with two dumbbells or a barbell. Once we’re able to press weights overhead with a deep range of motion and good form, it becomes much easier to build broadershoulders.
BONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team. BULKING ARTICLES FOR SKINNY GUYS And if you’re trying to build a bigger chest, you need to make sure that your chest’s strength is what limits you. A few isolation lifts are commonly used to bulk up the chest, too: the dumbbell fly, the cable crossover, the chest fly machine, and the pec deck machine. Again, all of these are great exercises.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys get BONY TO BEASTLYBONY TO BEASTLY WORKOUTBONY TO BEASTLY PROGRAMBONY TO BEASTLY REVIEWBONY TO BEASTLY REVIEWSBONY TO BEASTLY HOME GYMBONY TOBEASTLY PROGRAM PDF
Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. IS BULKING HEALTHY? CAN WE MAKE IT HEALTHIER? Different people bulk in different ways, and so depending on how we approach it, it can be either good or bad for our general health. However, as a general rule, bulking involves habitual weight training, eating a lot of whole food, eating plenty of protein, getting an abundance of good sleep, and gaining muscle mass, all of which are incredibly healthy. One of the main reasons that Marco and ECTOMORPH WORKOUT PLAN: BEGINNER WEIGHT TRAINING ROUTINE Naturally skinny guys are often called 'ectomorphs.' It's a slang term referring to our thinner bones, narrower frames, shallower ribcages, or lankier limbs. Does that affect how we should exercise, lift weights, and build muscle? Many of us ectomorphs also have atypical goals. Most people want to lose weight, we want to gain it. Most people intuitively eat too much food, we eat too little. We HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT?WEIGHT GAINERS ONSALE
Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. CAN YOU BULK ON A VEGAN DIET? You can absolutely bulk on a vegan diet. Many of the longest-living cultures in the world eat a mostly or fully plant-based diet. Furthermore, vegans tend to be in better health than the general population. So compared to the average man, in many ways vegans are starting off at an advantage. Here's our full vegan bulking article. In this post, let's quickly talk about some common criticismsBONY TO BEASTLY
And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team. BULKING ARTICLES FOR SKINNY GUYS And if you’re trying to build a bigger chest, you need to make sure that your chest’s strength is what limits you. A few isolation lifts are commonly used to bulk up the chest, too: the dumbbell fly, the cable crossover, the chest fly machine, and the pec deck machine. Again, all of these are great exercises.BONY TO BEASTLY
Sunny's here to help with any membership issues, tech support, or purchasing questions. If you want to extend your membership, update a credit card, or buy a discontinued program, you can reach him at us@bonytobeastly.com. DanielK is our ambassador, helping guys get BONY TO BEASTLYBONY TO BEASTLY WORKOUTBONY TO BEASTLY PROGRAMBONY TO BEASTLY REVIEWBONY TO BEASTLY REVIEWSBONY TO BEASTLY HOME GYMBONY TOBEASTLY PROGRAM PDF
Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. HOW TO DEADLIFT FOR MUSCLE GROWTH Deadlifting once per week is usually enough to get great muscle growth, and doing just 3–5 sets is often fine. We can use plenty of secondary exercises to boost the volume on our target muscles much higher: Romanian deadlifts, split-stance Romanian deadlifts, good mornings, Zercher squats, barbell rows, and so on. IS BULKING HEALTHY? CAN WE MAKE IT HEALTHIER? Different people bulk in different ways, and so depending on how we approach it, it can be either good or bad for our general health. However, as a general rule, bulking involves habitual weight training, eating a lot of whole food, eating plenty of protein, getting an abundance of good sleep, and gaining muscle mass, all of which are incredibly healthy. One of the main reasons that Marco and ECTOMORPH WORKOUT PLAN: BEGINNER WEIGHT TRAINING ROUTINE Naturally skinny guys are often called 'ectomorphs.' It's a slang term referring to our thinner bones, narrower frames, shallower ribcages, or lankier limbs. Does that affect how we should exercise, lift weights, and build muscle? Many of us ectomorphs also have atypical goals. Most people want to lose weight, we want to gain it. Most people intuitively eat too much food, we eat too little. We HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT?WEIGHT GAINERS ONSALE
Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. CAN YOU BULK ON A VEGAN DIET? You can absolutely bulk on a vegan diet. Many of the longest-living cultures in the world eat a mostly or fully plant-based diet. Furthermore, vegans tend to be in better health than the general population. So compared to the average man, in many ways vegans are starting off at an advantage. Here's our full vegan bulking article. In this post, let's quickly talk about some common criticisms HOW TO GAIN WEIGHT IF YOU'RE SKINNY Here’s how it’d look with everything together. Get an evidence-based workout program designed to help skinny guys gain weight (like our Bony to Beastly Bulking Program) Go to the gym 3x a week. Hit your energy goals daily, weekly, monthly. Hit your protein goals daily, weekly, monthly. IS BULKING HEALTHY? CAN WE MAKE IT HEALTHIER? Different people bulk in different ways, and so depending on how we approach it, it can be either good or bad for our general health. However, as a general rule, bulking involves habitual weight training, eating a lot of whole food, eating plenty of protein, getting an abundance of good sleep, and gaining muscle mass, all of which are incredibly healthy. One of the main reasons that Marco and FOREARM TRAINING: HOW TO BUILD BIGGER FOREARMS Forearm Training: How to Build Bigger Forearms. When you first start lifting weights, it’s a good idea to focus most of your energy on the big compound lifts. Your workouts start with lifts like the squat, bench press, deadlift, chin-up, and row. These are HOW TO BUILD MUSCLE ON A VEGAN, PLANT-BASED DIET Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets can lend themselves quite well to building muscle, too, given that the best THE BEST MACROS FOR BULKING: HOW MUCH PROTEIN, CARBS & FAT And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% from fat. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. NECK TRAINING: HOW TO BUILD A THICKER NECK Given that we specialize in helping skinny guys bulk up, we often get asked how to build a thicker neck. And I can relate to that. I always hated how skinny my neck was. When I first started bulking, my neck circumference 14 inches—a long way from the average man's 16-inch neck. And even after gaining a full 60 pounds, my neck had only gone up to 14.5 inches. Clearly, building muscle HOW TO BUILD A BIGGER AND STRAIGHTER UPPER BACK A common issue with us skinny guys is that we develop a bony upper back that caves in on itself. Part of that is due to being skinny, so we'll cover how to bulk up the upper-back muscles. And part of that is due to having poor upper-back posture (kyphosis in the t-spine), which is incredibly common with ectomorphs, given our longer spines and smaller muscles. The good news is that both of SHOULD SKINNY GUYS USE MASS GAINERS TO GAIN WEIGHT? Mass gainers, also known as weight gainers, are a common supplement that people use to help them gain weight, build muscle, and bulk up. They’re especially popular among so-called “hardgainers“—skinny guys who are having trouble eating enough calories to gain weight. I’m a naturally skinny guy myself, and over the course of gaining 65 pounds, that was always my biggest issue. THE SKINNY GUY'S GUIDE TO EATING MORE CALORIES However, a recent systematic review found that people who drank milk, fruit juice, or other sugary drinks wound up consuming 8–15% more calories overall. For the average person eating a 2500-calorie diet, that amounts to an extra 200–375 calories per HOW TO BUILD BROADER SHOULDERS (FOR SKINNY GUYS) The overhead press: once we’ve got the hang of pressing with one arm, we can start doing both arms at once, either with two dumbbells or a barbell. Once we’re able to press weights overhead with a deep range of motion and good form, it becomes much easier to build broadershoulders.
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VEGAN BULKING GUIDE: HOW TO BUILD MUSCLE ON A PLANT-BASED DIET By Shane Duquette | Last updated on August 27, 2019 | 12 __* 270shares
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BULKING ON A PLANT-BASED DIET CAN WORK VERY WELL, WITH VEGANS BUILDING JUST AS MUCH MUSCLE AS ANYONE ELSE. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). Vegan diets
can lend themselves quite well to building muscle, too, given that the best bodybuilding diets are made up mostly of plants: fruits, veggies, grains, and legumes (study).
So bulking on a plant-based diet can absolutely be done, it doesn’t need to be difficult, and you won’t necessarily be at any disadvantage whatsoever. _However, it still really helps to know whatyou’re doing._
In this article, we’ll cover: * The general principles of building muscle as a vegan. * Considerations for pescatarians, vegetarians, and vegans. * What does a fully plant-based bodybuilding diet look like? * What muscle-building supplements should vegans take? * How to gain weight more easily on a plant-based diet.Read More
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ARE BODYWEIGHT EXERCISES GOOD FOR BUILDING MUSCLE? By Shane Duquette | Last updated on August 29, 2019 | 3 __* 270shares
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BODYWEIGHT EXERCISES CAN CERTAINLY STIMULATE MUSCLE GROWTH. There’s a lot that can stimulate muscle growth, though, ranging in intensity from resistance bands all the way to heavy barbell strength training. In fact, there’s even research showing that simply flexing your muscles can stimulate a bit of muscle growth (study).
But the question isn’t whether bodyweight exercises can stimulate _any _muscle growth, the question is whether they’re any _good _at stimulating muscle growth. * How do bodyweight exercises compare against lifting weights forbuilding muscle?
* Is bodyweight training a good way for a beginner to ease intobulking?
* How do push-ups compare to the bench press for building muscle? * What advantages are there to bodyweight training? * What are the disadvantages of bodyweight training?Read More
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IS THE KETOGENIC DIET GOOD FOR BULKING? By Shane Duquette | Last updated on September 10, 2019 | 29 __* 226shares
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The ketogenic diet has been used as a weight-loss diet for over 200 years now. In the 70s, for example, it saw a surge in popularity because of the _Atkins Diet_, which started off with a strict ketogenic phase. But the fact that it has a long history of helping people _lose_ weight doesn’t tell us much about whether it’s effective for bulking up. Are there any advantages to using keto for building muscle, gaining weight, and getting _bigger_? In this article, we cover: * How does keto affect lifting and muscle growth? * What happens if you bulk on a ketogenic diet? * _Should_ you bulk on a ketogenic diet? * _How_ do you bulk on a ketogenic diet?Let’s dive in.
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IS STRENGTH TRAINING GOOD FOR GAINING MUSCLE SIZE? By Shane Duquette | Last updated on September 4, 2019 | 40 __* 244shares
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Is strength training good for gaining muscle size? For getting bigger? For bulking? If we look at a recent study comparing strength training against hypertrophy training, we see that hypertrophy training stimulates more than twice as much muscle growth per set. But if that’s true, why is strength training so popular with skinny guys who want to get bigger? In this article, we cover: * What is strength training and what’s it for? * What is hypertrophy training and what’s it for? * Is hypertrophy training the same as bodybuilding? * Is strength training good for gaining muscle size? * Does strength training cause myofibrillar hypertrophy? * Does bodybuilding cause sarcoplasmic hypertrophy? * Does bodybuilding make people big but weak? * Does strength training make people small but strong? * Are the big 3 powerlifting lifts ideal for bulking? * Which type of lifting is best for getting _bigger and stronger?_Let’s dive in.
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NEWBIE GAINS GUIDE: HOW QUICKLY CAN A SKINNY BEGINNER BUILD MUSCLE? By Shane Duquette | Last updated on August 29, 2019 | 60 __* 227shares
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If you’re new to lifting weights, it’s possible to build muscle incredibly quickly. Lifters call this phenomenon “newbie gains,” and it lasts for about a year. During that first year alone, the average man will often claim to gain around 20 pounds of muscle. Skinny guys often claim to be able to do even better, gaining upwards of 40 pounds in just a single year.
Can beginners really build muscle that quickly? However, although newbie gains seem to allow some beginners to build muscle unbelievably quickly, research shows that other lifters fail to gain _any _muscle when they first start working out. When that happens, they’re dubbed_ non-responders_. Do non-responders really exist? And if they do, how do you know if you’re a non-responder? Why are some guys able to build a lifetime of muscle in a single year, whereas other guys spend an entire lifetime unable to build a single year’s worth of muscle? Let’s dive into the science of newbie gains.Read More
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HOW TO BUILD A SIMPLE BARBELL HOME GYM THAT’S PERFECT FOR BULKINGUP
By Shane Duquette | Last updated on September 8, 2019 | 35 __* 375shares
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Let’s say your goal is to build muscle and bulk up, you want to do it at home, and you have the space to build a simple barbell home gym. What equipment should you get? In this guide, we’ll go over how to build a simple barbell home gym,including:
* What lifts your home gym should be designed for * How to make your home gym perfect for gaining 50+ pounds of muscle * How to lift safely and effectively in your home gym without aspotter
* What specific equipment you should buy None of these are affiliate links or anything. There’s no conflict of interest. I just remember how confusing building my own home gym was, so my hope is that I can make the learning curve a littlesmoother.
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THE GROWTH MINDSET
By Walter Freiberg | Last updated on July 4, 2019 | 3 __* 211shares
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One of the biggest obstacles to transform our bodies might not be in our genes. It’s not about being skinny. It’s not about being ectomorphs. Many times, what holds us back are our beliefs. We want to change our bodies, but… how can we get started on a new journey when—deep inside—we believe we won’t make it? We say we want to gain weight and put on muscle, but part of us holds back. Otherwise, we should have already solved this, right? If you are still struggling with being skinny, chances are you need to take a look at your mindset. In fact, if you can adopt the right mindset, it won’t just change your psychology, it will also change your _physiology_. It will improve the rate that you build muscle through a process akin to the placebo effect, where simply believing that you can grow will physically increase the rate that you’re able to gain muscle.Read More
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MUSCLE SIZE AND STRENGTH STANDARDS FOR ECTOMORPHS By Shane Duquette | Last updated on September 4, 2019 | 31 __* 450shares
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HOW MUCH MUSCLE AND STRENGTH CAN AN ECTOMORPH GAIN? There’s plenty of research looking into rates of muscle and strength gain. But what if you’re a naturally skinny guy? Are there different strength standards for ectomorphs? Ectomorphs do start off with less muscle mass, but what effect does that have on how quickly we can grow? Do we have an extended period ofnewbie gains
, allowing
us gain muscle and strength more quickly? Or does having less muscle mass mean that our genetics are poor, causing us to build muscle moreslowly?
We do have thinner bones and narrower frames. We tend to start off weaker. Is that going to limit how strong we can become? Or can we still expect to become as strong as any other lifter? In this article, we’ll go over two main questions from an ectomorph’s perspective: * HOW MUCH MUSCLE CAN AN ECTOMORPH GAIN IN HIS FIRST YEAR? Most guys can expect to gain around around twenty pounds of muscle during their first year of lifting weights. How does that change for anectomorph?
* HOW STRONG CAN AN ECTOMORPH GET AFTER A YEAR OF LIFTING WEIGHTS? With a good workout routine, most guys are able to bench press 225lbs (100kg), squat 315lbs (140kg), and deadlift 405lbs (180kg). Are these numbers realistic for an ectomorph? * HOW MUCH MUSCLE CAN AN ECTOMORPH GAIN IN HIS LIFETIME? * HOW STRONG CAN AN ECTOMORPH GET WITH A LIFETIME OF SERIOUSTRAINING?
Let’s dive in.
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EVERYTHING YOU NEED TO KNOW ABOUT MUSCLE SORENESS WHILE BULKING By Shane Duquette | Last updated on September 2, 2019 | 11 __* 160shares
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When I first started lifting weights, I was absolutely crippled by muscle soreness. People cringed when they saw me try to sit in a chair. I loved it. I was sick and tired of being skinny, and I thought the muscle soreness was a sign that my muscles were growing. BUT WAS THAT CRIPPLING MUSCLE SORENESS A GOOD THING? A couple months later, my soreness had faded away to almost nothing. Not only could I sit down in a chair without everyone in the room grimacing, I could even hold myself upright in it. I started to feel less like a burning puddle of oil, more like a human being. It was awful. My gains had started to slow down as well, and I was convinced that my waning muscle growth was connected to my fading muscle soreness. WAS MY FADING MUSCLE SORENESS CAUSING MY PLATEAU? Muscle soreness is intimately connected to muscle growth, but most of us have no idea how it works, making the whole process that much more confusing. So in this article let’s go over a few of the more common muscle soreness questions that we get: * Should you work out if you’re still feeling sore? * What’s the link between muscle soreness and muscle growth? * Can muscle soreness _interfere_ with muscle growth? * What can you do to reduce muscle soreness? * Can you build muscle without becoming sore? * What if a specific muscle isn’t getting sore? * What if your joints or tendons are getting store? * What if your _lower back _is sore?Read More
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INFLAMMATION’S ROLE IN BUILDING MUSCLE By Shane Duquette | Last updated on September 2, 2019 | 17 __* 164shares
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Inflammation is an odd beast. We’ve been getting some questions about it in the community, but most members are approaching it dead backwards. I don’t blame them—it’s totally counterintuitive. I mean, inflammation is bad… right? Unhealthy foods cause inflammation, and if we eat too many of them, we can wind up chronically inflamed. Healthy foods, on the the other hand, are rich in antioxidants, and if we eat enough of them, it reduces our baselineinflammation.
Similarly, being obese can cause inflammation, and is linked with higher risks of morbidity. Being lean, however, reduces inflammation and is linked with improved long-term health. We’re interested in building muscle, though, and lifting weights causes inflammation. In fact, lifting weights causes a _lot _of inflammation. So much so that lifting may become your main source ofinflammation.
And inflammation is bad… right? In this article we’ll discuss why inflammation exists and what role it plays in building muscle. Once we have the general principles down, we’ll cover common questions, such as: * Is inflammation good or bad? * Should we try to reduce inflammation? * Are antioxidants good for muscle growth? * Do Advil, Aspirin and other anti-inflammatory drugs affect musclegrowth?
* Do post-workout saunas boost muscle growth? * Are ice baths good for building muscle? * How can you fix inflamed forearms (tendonitis)? * What about shoulder pain and inflammation (shoulder impingement)?Read More
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* Coaching Community Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Furthermore, we often showcase exceptional results. Keep in mind that your results may vary, and may not be the same or even similar. Bony to Beastly is a project created and maintained by Foxhound Ltd , registered in the Province of Ontario, Canada from 2013–2019. Marco Walker-Ng, BHSc, PTS, PN is certified through Canadian Fitness Professionals.Details
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