Bony to Bombshell
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All three of us are naturally skinny, we've each gained 50-70 pounds, and we've been helping skinny women build muscle full-time for the past eight years. Our clients have ranged from physicians, dieticians, professional athletes, and our Women's Canadian Olympic rugby team. Read articles for naturally skinny who want to gain weight, build muscle, and become stronger,
Bony to Bombshell
7M ago
The seated cable row with a neutral grip is a great exercise for women who want to build some muscle in their back. You use a weighted cable machine that is set up horizontally with foot plates. Like other horizontal rowing variations, the main muscles it works are the lats, rhomboids, forearms, traps, and rear delts. It’s also fairly good for your arms, though, and should stimulate a bit of biceps growth. Let’s take a closer look at how to do this row variation, common mistakes, and how to program it into your workouts.
Seated Cable Row With Neutral Grip: The Overview
We use this rowing varia ..read more
Bony to Bombshell
7M ago
The Barbell Romanian deadlift is one of the best female lifts because it’s a compound lower-body exercise that targets your hamstrings and glutes while also training hip mobility, good posture, and balance. The barbell allows you to safely and consistently increase the weight over time, allowing for easy progressive overload. The end result is not only an attractive, curvy body but an athletic one too. Let’s take a closer look:
Barbell Romanian Deadlift: The Overview
The barbell Romanian deadlift (otherwise known as the barbell RDL) is a compound lift that targets the following:
entire poster ..read more
Bony to Bombshell
7M ago
Can a woman make her butt bigger in just one week? You can make your butt bigger than it was last week, for sure, with the right style of workouts combined with the nutrition and lifestyle changes needed for fast recovery. This article will cover everything you’ll need to know in terms of lifting weights, nutrition and diet, and the other lifestyle factors to see the fastest butt muscle gains.
Table Of Contents
Overview Of Making Your Butt Bigger In One Week
Understanding Glute Anatomy
The Gluteus Maximus
The Gluteus Medius
The Gluteus Minimus
The Best Exercises For Butt Growth
Motion ..read more
Bony to Bombshell
8M ago
The double dumbbell front squat is a great variation for women ready to progress past the dumbbell Goblet Squat. It’s a great choice because while it hits the quads and glutes, it’s also a full-body exercise that hits the anterior core, upper back, and shoulders as you stabilize the dumbbells on your shoulders. The double dumbbell front squat will help to develop not only an attractive female body but an athletic one, too. Let’s take a closer look:
Table Of Contents
Double Dumbbell Front Squat: The Overview
Muscles Worked
Double Dumbbell Front Squat Video Demonstration
Double Dumbbell Fron ..read more
Bony to Bombshell
8M ago
The single-arm (1-arm) dumbbell row on the bench is a classic lift. It’s a great beginner exercise for building muscle in your upper back. The main muscles it works are the lats, traps, and rear delts. It’s also fairly good for your arms, though, and should stimulate a bit of biceps growth. Let’s take a closer look at how to do it, common mistakes, and how to program it into your workouts.
Table Of Contents
Single-Arm Dumbbell Rows On Bench: The Overview
Benefits
Muscles Worked
Single-Arm Dumbbell Row On Bench Video Demonstration
Single-Arm Dumbbell Row On Bench Proper Form Breakdown
Commo ..read more
Bony to Bombshell
8M ago
The dumbbell sumo deadlift is a great variation of the conventional barbell deadlift. It helps to build strength in the quads, glutes, and hamstrings. What makes it different is that you stand in a wide stance with the dumbbell between your legs, like a sumo wrestler, and you use a dumbbell (or kettlebell) instead of a barbell. Inside, we’ll take a closer look at what that means in terms of benefits, when to use this variation as a female lifter, etc.
Table Of Contents
Dumbbell Sumo Deadlifts: The Overview
Benefits
Muscles Worked
Dumbbell Sumo Deadlift Video Demonstration
Dumbbell Sumo Dea ..read more
Bony to Bombshell
8M ago
Right after lifting weights, your muscles are primed for growth. You just gave them a stimulus to grow, there is heightened blood flow to the area, and the body has already started the recovery process.
Getting in some protein and calories not too long after your workout is the key to a great recovery. Great recovery equals great muscle growth. You show up to the next stronger, and you keep this process up. Over time, you’ll see muscle gains.
Inside, we’ll take a look at some solid post-workout drink options for women interested in maximizing their muscle gain.
Table Of Contents ..read more
Bony to Bombshell
9M ago
When getting into lifting weights, it can be confusing as to how much weight you should lift. There’s no definitive answer because every woman is different. But there are some good tips to figure out what the right weight is for each exercise that matches your own current levels of strength, athleticism, and recovery. Let’s take a closer look.
Table Of Contents
How Much Weight Should You Lift?
Safety Comes First
How To Discover The Right Weight To Lift
Discomfort, Reps In The Tank & Failure
Progressive Overload & Adapting
Choosing The Right Weight
As You Lift Heavier, Keep Pristine ..read more
Bony to Bombshell
9M ago
The clamshell is an isolation exercise for many of the glute muscles that don’t get stimulated to their full potential with the standard squat or hip thrust movements. For women looking to get the most three-dimensional and athletic glutes, they’ll need to be training the rotation motion of their legs. Clamshells are a great exercise for this. Let’s take a closer look.
Table Of Contents
Clamshell Exercise Overview
Benefits
Muscles Worked
Required Equipment
How To Do The Clamshell Exercise: Video Demonstration
Proper Form Breakdown
Common Mistakes With The Clamshell
Using The Clamshells I ..read more
Bony to Bombshell
9M ago
Almost every woman we’ve worked with has wanted to improve their butt, and they can do that by doing some compound exercises that hit the glutes (squats, Romanian deadlifts, etc.). But for optimal muscle growth, they’ll also want to do some isolation exercises for the glutes.
So how does the glute bridge exercise compare to a hip thrust? Is one lift better than the other? Let’s take a look.
Table Of Contents
Key Differences Between The Glute Bridge & Hip Thrust
Range Of Motion
Targeted Muscles
Equipment Required
Difficulty Level
Glute Bridge Pros & Cons
Hip Thrust Pros & ..read more