![guns-blazing-bony-to-beastly-transparent-logo Guns Blazing Bony To Beastly Arm Specialization Program](https://bonytobeastly.com/wp-content/uploads/2024/07/guns-blazing-bony-to-beastly-transparent-logo.png)
Guns Blazing: Arm Specialization Program
From the very first workout, you’ll be doing multiple exercises for every muscle in your arms, antagonist supersets, training at long muscle lengths, and using an uncommon 1966 technique for blowing up your arms (now with decades of research proving its effectiveness).
Marco Walker-Ng is a certified strength coach, has a degree in health sciences, and has over 15 years of experience training clients ranging from everyday people to college, professional, and Olympic athletes.
Results fully guaranteed.
Build Fearsome ARM SIZE & STRENGTH
This is an 8-week specialization program built to add inches to your arms. You can do it as an early intermediate or advanced lifter.
Blow Up Your Arms, MAintain Everything Else
The program focuses on your arms, putting everything else on maintenance. The workouts still meet all the requirements for general health.
fully optimized—just follow the workouts
We'll explain why some exercises are better for building arms, show you how to do them (with tutorial videos), and give you a full workout program.
These Guys Followed A Balanced Program
Your Arms Will Grow Even Faster
What is guns blazing?
The most fun I’ve ever had in the gym was when I was doing one of our old workout programs, Right to Bear Arms.
It had 2–3 sets of squats, presses, pulls, and deadlifts per week—just barely enough to maintain our size and strength. The lion's share of our effort went to training biceps, triceps, shoulders, and forearms.
The workouts were faster and easier than I was used to, giving us a respite from balanced training. Just a brief respite. The program was only 4 weeks long.
Take what I’m about to tell you with a pinch of salt. I feel like I must have made some sort of measurement error. But my lanky arms grew an inch during those four weeks, even though I only gained 3–4 pounds of body weight.
I knew some of that was from short-term adaptations like cellular swelling, muscle edema, and extra glycogen storage. I figured when I went back to my regular routine, my arms would deflate. But they didn’t. I kept the inch. Quite a few clients got similar results.
A couple of years later, we created a second arm program: Call to Arms. Muscle growth takes time, especially as you get more advanced. We wanted to give people more time to focus on their arms, so we made the program 4 months long. That meant it had to be more balanced overall. It’s one of our most highly-rated programs of all time.
I announced that I was going to polish it up, updating all the research, redoing the illustrations, and adding some extra functionality to the workout sheets. But people didn't want that. They'd already done that program. They wanted something new. That's fair.
So, we started from scratch, building a brand new arm program based on what we've learned from over a decade of running people through arm specialization routines.
Right to Bear Arms was short, urgent, and savage. Call to Arms was better, but it was too reasonable, too balanced, too patient. Some of the best techniques only came into full swing in Phase Three, nearly three months into the program.
We wanted this new program to be long enough to build noticeably bigger arms, but we also wanted to go in "guns blazing" right from week one.
Guns Blazing is 8 weeks long. 16 if you start with Normal Mode and then do Hard Mode.
There are 3 workouts per week. 2 of them are savage arm days. The third workout is a full-body workout. It gives you just enough to maintain your overall size and strength (and includes some extra arm training).
- Monday: Arm Day
- Tuesday: Rest or cardio
- Wednesday: Full-Body (Including Arms)
- Thursday: Rest or cardio
- Friday: Arm Day
- Saturday: Rest or cardio
- Sunday: Rest
Most research shows that 10–20 sets per muscle per week are enough to maximize your rate of muscle growth when following a balanced program (Baz-Valle).
But there's also research showing that if we train some muscles less, we can benefit from training other muscles more—sometimes much more. The catch is that you need to work up to it gradually, adding volume as your muscles grow tougher (Enes):
- Normal Mode starts at 10 sets per week and climbs up to over 30 sets per week for each major arm muscle (e.g. 14 => 32 sets for your biceps).
- Hard Mode starts at 20 sets per week and climbs to nearly 40 sets per week for each major arm muscle (e.g. 20 => 39 sets for your biceps).
Most of that volume comes from a variety of arm isolation exercises. For example, we'll show you several different ways to do biceps curls, even if all you have are dumbbells. Some of those exercises will hit your biceps especially hard at longer muscle lengths. Others will stimulate muscle growth through lesser-known pathways.
None of this is controversial. Bodybuilders and athletes have been using specialization routines for decades. There's a long tradition, strong expert consensus, and good research proving that specialization routines can work incredibly well.
We built the arm program we wanted to do. Testing it has been the most fun I've had in years. I think you're going to love it.
What Will You Need to Do?
To get the results we promise, you'll need to do a few things:
- Go to the gym (or train at home) 3 times per week. A dumbbell or barbell home gym is great. If you train at a fully equipped gym, we'll take advantage of the extra equipment.
- Fill out the workout spreadsheets. You can use the sheets on mobile or desktop. They're yours forever. No monthly fee. You can pick your lifts from dropdown menus, record how much weight you're lifting and how many reps you're getting, and let the sheet tally up your volume.
- Eat a diet that supports muscle growth. For most of us, that means eating at least a slight calorie surplus. I recommend gaining 2–8 pounds while going through the program.
- Finish the 8-week program. This is an eight-week program with only one phase. We made it this way because we wanted to come out guns blazing, arming you with every weapon in our arsenal right from week one. (You can run through it again on Hard Mode, though, bringing the program to 16 weeks.)
- The program isn't fatiguing. We're nuking your arms, but your arms aren't that big, and the program will leave you feeling energized. I ran this program while training for a 10k run.
If you commit to following this program at least 80% properly for the next 8 weeks, we 100% guarantee your results. That’s our promise to you, and we stand behind it with an unconditional refund policy. No hassle, no fine print.
Here's What The Program Includes
OUR THIRD ARM SPECIALIZATION PROGRAM—VERSION 1.0
The MAIN "GUNS BLAZING" Guide
The 39-page Guns Blazing eBook will show you the best way to train your major arm muscles, your ideal arm size, and the workout techniques we'll be using.
- Choose the best exercises for building huge arms.
- Blast through size and strength plateaus.
- Prevent overuse injuries (like golfer's elbow).
- Fix the weak links holding your arms back.
We explain every decision we made when building the program so you'll know exactly how and why it works. You can use that knowledge to customize the program or build your own arm programs.
If you just want to follow the program, no problem. It works right out of the box. Use the default exercises, lift hard, and you'll do great.
The Workout routine
The workout program is eight weeks long, and each week builds on the previous one. We use every technique right from week one, but the volume and intensity increase from week to week. We also expect you to fight to add weight and/or reps.
Built as a spreadsheet template. You'll love these. We're really proud of them, and the feedback from members has been incredible.
I'll show you how to use the workout sheets with a simple tutorial video. They aren't complicated. They're like a lifting app, but they're more powerful and customizable, you can keep them forever, and there's no monthly fee.
They're made in Google Sheets, which work on both desktops and smartphones.
- The sheets track your progress. It uses a system we haven't used in any other program, calculating your weekly tonnage on each exercise. Your quest is to keep that number moving up every week.
- Select your lifts using dropdown menus. We'll teach you the pros and cons of each. If you want to keep it simple, stick with the carefully chosen defaults.
- Tutorial videos. All the default exercises and almost all the variations have tutorial videos. At the very least, we have a tutorial video for the main dumbbell, barbell, and full gym exercise.
Our workouts take into account all of the muscle-building research published up to 2024. Marco has a degree in health sciences (BHSc), he's a certified personal trainer (PTS) and diet coach (PN), and he studied under legends like Eric Cressey, the strength coach for the New York Yankees. Since then, he's trained clients ranging from regular skinny guys to college, professional, and Olympic athletes.
We use a mix of formal education, research, personal experience, 15 years of in-person coaching experience, and over a decade of coaching people online.
Killer arm aesthetics. Looks aren't everything, but it's nice to look cool, and big arms definitely look cool.
The program still meets the guidelines for general health. You'll maintain your overall size and strength. It's a fun routine with no real downside.
Optional: $10/month To Join Our Online Coaching Community
You're invited to join us in our online coaching community. That's where all our before-and-after photos come from. This may go without saying, but we do actually run the community. It's the heart of Bony to Beastly. It always has been.
We'll help you track your progress, give you feedback on your updates, answer all your questions, and support you through the whole program. We can also review your lifting technique, help you work through problems, and help you figure out your nutrition and lifestyle.
If you have a specific question for either of us, write @shane or @marco, and we'll answer it.
Social pressure. Posting your before photos online and being part of a group of guys fighting to accomplish a similar goal will light a fire under your glutes.
We take your success with this program seriously. We couldn't have done this without help, and we want to make sure you get the help you need, too.
100% Money-Back Guarantee
We have a full 100% money-back guarantee. No fine print, no hassle. Come into the program as skeptical as you like. Try it out. If you don't love it, shoot us an email and we'll refund every penny.
Q&A
Q: Can I work out at home?
Yep! This program is great for home gyms. We have dumbbell, barbell, and full gym options for every exercise. Often more than one. Just pick the one you want from the dropdown menu.
Q: What if I'm Skinny-Fat Or Overweight?
You could do this program while cutting or recomping. Nothing bad would happen. But you wouldn't be able to maximize your arm growth. I recommend saving it for when you're ready to do a lean bulk.
Bony to Beastly and Outlift are better programs for cutting and recomping. If you've already done them, check out Inferno.
Q: What If I'm Still A Beginner?
If you're brand new to lifting weights, this program will nuke your arms into oblivion, and I'm not sure you'd ever be able to put them back together again.
I recommend starting with our flaghsip Bony to Beastly Program. We'll teach you how to lift weights, do all the exercises, eat for muscle growth, and live a healthy lifestyle. That should give you 10–20 pounds of muscle.
Then, when you finish, you can do this arm specialization program. When you do, I recommend starting with Normal Mode, not Hard Mode.
Q: What If I'm Advanced?
Advanced lifters need specialization routines the most. If your arms have hit a plateau, this is the perfect program to break through it.
![guns-blazing-bony-to-beastly-transparent-logo Guns Blazing Bony To Beastly Arm Specialization Program](https://bonytobeastly.com/wp-content/uploads/2024/07/guns-blazing-bony-to-beastly-transparent-logo.png)