You're reading How Much Should You Be Able to Deadlift? by Shane Duquette, originally posted on Bony to Beastly. If you enjoyed this post and want to read more, check out our website Bony to Beastly. The typical goal for a natural lifter is to bench three plates, squat four, and deadlift five. That’s 495 pounds (or 220 kilos). I think that’s realistic, in theory, but most people never even make it to three plates, let alone four, and never even see anyone deadlift five. We surveyed 540 guys from our ..read more

You're reading How Much Should You Be Able to Bench Press? by Shane Duquette, originally posted on Bony to Beastly. If you enjoyed this post and want to read more, check out our website Bony to Beastly. We surveyed 540 guys from our newsletter. Most guys start off benching less than 135 pounds. After a year of lifting weights, they can bench 135–224 pounds, which is the weight they plateau at forever. Most guys never load two plates on the bar. That isn’t unique to naturally skinny guys. Guys in elite tactical ..read more

You're reading How Often Should You Train Each Muscle Group? by Shane Duquette, originally posted on Bony to Beastly. If you enjoyed this post and want to read more, check out our website Bony to Beastly. Training each muscle group 2–4 times per week can maximize muscle growth while keeping your risk of overuse injuries low. But that isn’t the only way to train. Some workout programs train each muscle group once per week. Some recent research suggests those routines can be just as effective. Or at least that’s how it ..read more

You're reading High-Calorie, High-Protein Vegan Bulking Meals (With Full Recipes) by Shane Duquette and Cassandra Duquette, originally posted on Bony to Beastly. If you enjoyed this post and want to read more, check out our website Bony to Beastly. We’ve already covered whether vegan diets are good for building muscle and explained how to bulk on a plant-based diet. Now, let’s arm you with some vegan bulking meals. All of these recipes are nutritious, high in calories, and high in protein. You might worry you won’t get enough protein, but most plant-based foods have ..read more

You're reading The Vertical Diet: Full Overview & Review by Shane Duquette, Cassandra Duquette and Marco Walker-Ng, BHSc, PTS, originally posted on Bony to Beastly. If you enjoyed this post and want to read more, check out our website Bony to Beastly. The Vertical Diet is a bulking diet designed to help people get bigger, stronger, and fitter. It’s supposed to make it easier to eat enough food to gain weight, thus supporting muscle growth and strength gains. The diet is especially popular with professional bodybuilders and strongmen who use performance-enhancing drugs. Stan Efferding says ..read more

You're reading What’s the Best Way to Bulk Up? by Shane Duquette and Marco Walker-Ng, BHSc, PTS, originally posted on Bony to Beastly. If you enjoyed this post and want to read more, check out our website Bony to Beastly. There are a few different ways to bulk. You could bulk dirty or cleanly, aggressive or leanly, or anywhere in between. I’ll explain the pros and each so that you can pick the style of bulking that’s best for you. We’ve been helping people bulk up for over a decade now, with clients ranging from ..read more

You're reading The Best Bulking Meals (With Recipes, Calories & Macros) by Shane Duquette and Cassandra Duquette, originally posted on Bony to Beastly. If you enjoyed this post and want to read more, check out our website Bony to Beastly. One of our most popular articles is about how to eat a good bulking diet. It covers all the most important principles—calories, macros, how to choose nutritious foods, how to calculate your calorie needs, how to adjust those calories based on your results (or lack thereof), and so much more. However, it doesn’t give many ..read more

You're reading Can You Build Muscle on a Vegan Diet? by Shane Duquette and Cassandra Duquette, originally posted on Bony to Beastly. If you enjoyed this post and want to read more, check out our website Bony to Beastly. A new study by Pinckaers and colleagues found that plant-based protein wasn’t as good as animal protein for stimulating muscle-protein synthesis. This is just one of several studies, so it probably shouldn’t have, but it sparked some controversy online. Muscle-protein synthesis is when your body adds protein to your muscles, so studies like this can ..read more

You're reading How Much Protein Should You Eat at Breakfast to Build Muscle? by Shane Duquette and Cassandra Duquette, originally posted on Bony to Beastly. If you enjoyed this post and want to read more, check out our website Bony to Beastly. There are two recent studies that I found interesting. The first looked at whether going from a low-protein breakfast to a moderate-protein breakfast would improve muscle growth. The second looked at the effects of going from a moderate amount of protein to a massive amount of protein. If we look at both studies, we get ..read more

You're reading How We Went From Skinny to Muscular (+70 Pounds of Muscle) by Shane Duquette, originally posted on Bony to Beastly. If you enjoyed this post and want to read more, check out our website Bony to Beastly. Jared and I were skinny graphic designers. We didn’t know anyone who ate a good diet, lifted weights, or exercised. We didn’t know anyone fit or muscular. But I was clinically underweight and suffering from early signs of cardiovascular disease, and Jared had crippling tendonitis that prevented him from working his desk job. We didn’t ..read more