Muscle-Building for Skinny Guys

by Skinny Guys

Animation showing a skinny guy building muscle.

If you're a skinny dude who wants to build muscle, bulk up, and gain weight, I think you'd love our newsletter. It kicks off with a 5-part series that covers:

  • How to lift for muscle growth
  • How to eat for lean weight gain
  • How to thrive with skinny genetics
  • How to get stronger, healthier, and better looking

After that, we'll send you 1–2 newsletters per month to keep you updated on the latest muscle-building research, methods, and workouts—all of it 100% focused on building muscle as a naturally thin guy.

Illustration of a skinny ectomorph building muscle

We Help Hardgainers, Skinny & Skinny-Fat Guys Bulk Up

For the past ten years, we've specialized in helping so-called hardgainers, ectomorphs, skinny-fat, and regular skinny guys build muscle, get strong, and gain weight. People say it's a small niche. And they're right, it is. But give us a little more time. If this bulk goes according to plan, we'll soon be the biggest, most muscular niche on the internet.

I'm Shane Duquette, and I gained 55 pounds in a little over two years. I was lucky. I had the help of my business partner, Marco Walker-Ng, BHSc, PTS, PN, a naturally skinny strength coach who had already gained 63 pounds. We also helped our other business partner, Jared Polowick, gain 50 pounds. Not all of the weight we gained was muscle, but the vast majority of it was, and all of us finished looking leaner than when we started.

Before and after photos showing Shane Duquette's ectomorph muscle-building transformation
Before and after photos showing Marco Walker-Ng building muscle as a skinny ectomorph.
Before and after photo of a skinny guy bulking up and gaining muscle

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.

Before and after photos showing a skinny fat transformation.
Before and after photos showing the results from doing the Bony to Beastly Program
Before and after photo of a skinny guy leanly building muscle and bulking up in one year
Before and after photo of a skinny guy bulking up his shoulders and becoming muscular

The proof is in the protein shake, too. Check out these absolutely gnarly muscle-building transformations from guys doing the Bony to Beastly Program.

How to Build Muscle, The Skinny Way

Illustration of a skinny fat ectomorph surfing

If you've been surfing the world wide web, searching for how to build muscle as a naturally skinny dude, hoping to find community, muscle, and everlasting abs—welcome! That's what we're all about.

  • If you're a so-called hardgainer, where no matter how much you eat, you find it nigh impossible to gain weight, we hear ya. We've got an article on why it's so hard for us to gain weight.
  • If you've got an "ectomorph" body type, with thinner wrists and narrower shoulders, and you worry that you won't ever be able to become visibly strong, we had that same fear. Fortunately, we actually tend to build muscle pretty well, especially while making our newbie gains.
  • If you're skinny-fat, getting bigger and smaller without ever getting leaner or stronger, we've been there, and we can help you escape the skinny-fat trap.
  • Or if you're just a regular dude who wishes he wasn't quite so thin, we can help you bulk up. That's what we do best, and we do it better than anyone else.

People call us the Costco of muscle. You can find anything you want, but everything is in bulk. We write about things like how to eat more calories, how to eat a good bulking diet, how to lift for maximal muscle growth, and how to make homemade weight gainers. You know, topics that skinny guys are interested in.

On being a skinny dude:

On training for muscle size, strength, and aesthetics:

On eating for lean muscle growth:

On training at home:

On fitness and health:

Kick back, relax, and enjoy some moderately heavy reading. We'll teach you everything you need to know to go from lean to mean, from stick to thick, from Bony to Beastly.

Our Recent Bulking Articles

Illustration of a doctor evaluating a skinny and a muscular man.

Is Bulking Healthy? Can We Make it Healthier?

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | May 12, 2020

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…

Read More
Illustration of a man doing a single-legged bodyweight pistol squat.

The Bodyweight Workout Routine for Gaining Muscle Mass

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | May 9, 2020

Most people build muscle with weight training, and that’s certainly an easy way to do it, but it’s also possible to bulk up with bodyweight workouts (aka calisthenics). If we put enough mechanical tension on our muscles, they will grow. That’s just as true with bodyweight training as it is…

Read More
Before and After Illustration of man building a thicker and more muscular neck.

Neck Training: How to Build a Thicker Neck

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | Apr 17, 2020

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…

Read More
Illustration of men with varying leg sizes.

How Big Should Men Build Their Legs?

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | Apr 16, 2020

What’s the ideal male leg size? How often should we be squatting and deadlifting? How much emphasis should we put on leg training if our goal is to improve our health, general strength, and appearance? What’s interesting is that there are popular views at opposite ends of the spectrum: Some…

Read More
Illustration of a muscular man doing biceps curls with resistance bands.

Are Resistance Bands as Good as Free Weights for Building Muscle?

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | Apr 10, 2020

We have an article about how to build a barbell home gym and we’re about to publish one about how to build a much smaller, cheaper home gym with just dumbbells or kettlebells. Our motto has always been that we can help you build muscle with any sort of weights,…

Read More
Illustration of a sick man who's lifting weights

How to Avoid Getting Sick While Bulking

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | Mar 12, 2020

Most of us know that working out, eating a good diet, and getting plenty of good sleep will improve our health. So why, then, whenever we start working out, do we keep getting sick. Isn’t working out supposed to make us healthier? Is getting sick every time we try to…

Read More
Illustration of a skinny and a muscular man doing dumbbell biceps curls.

The Skinny Guy’s Guide to Hypertrophy Training

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

Most exercise programs are designed for overweight guys. Even most weight lifting programs are designed for overweight guys. After all, overweight or not, who doesn’t want to be big and strong? The thing is, most guys intuitively overeat, and so year after year, they gain pound after pound (study). They…

Read More
Illustration of a man doing a conventional barbell deadlift

How to Deadlift for Muscle Growth

By Shane Duquette and Marco Walker-Ng, BHSc, PTS | Feb 12, 2020

Deadlifts are one of the only true full-body lifts, challenging our muscles from our fingers down to our toes, stressing our bodies from the skin on our palms all the way down to our bones. They’re hard, tiring, and absolutely amazing for building muscle, gaining strength, improving our fitness, and becoming…

Read More
Illustration of a man doing a barbell front squat

Why Front-Loaded Squats Are Best for Bulking

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

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…

Read More

If none of these articles tickle your fancy, we've got dozens more.

Or if you're ready to start building muscle, check out our bulking program.