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Bony to Beastly—Muscle Building Myth #3 High Protein Diets (Article updated September, 2015) You probably know that protein is a really important macronutrient for building muscle. In fact, my little sister probably knows ... Bony to Beastly—The Best Lifts for Building Muscle One of the most common questions we get asked is, “What exercise is best to grow my small chest (or arms, shoulders, abs, etc)?” It’s a surprisingly large ... lean muscles building diet.