The Routine that Built the World's Biggest Arms

Can you achieve 24-inch arms like Morgan Astes? Probably not, but it never hurts to try! 

- Joe Wuebben

 

Most bodybuilders’ nicknames are a bit of an exaggeration, purposely intended to conjure up images of sheer size and/or portray an individual as inhuman or even immortal. There was “the Oak” (Arnold Schwarzenegger) and “the Myth” (Sergio Oliva) in the 1960s and ’70s, and now we have “the Big Bad Wolf” (Dennis Wolf) and “the Gift” (Phil Heath) in the current crop. Impressive physical specimens, all of them, with monikers that progress their legends even further.

One current competitor, however, has a nickname that, while substantial, seems to fall short of his stature. They call Frenchman Morgan Aste “the Big Rock,” but most stones don’t weigh 350 pounds like Aste does in the off-season. (He competes at just under 300 pounds.)

At his size, you’d expect Aste to follow a training plan that calls for equally huge volume, yet he doesn’t. Rather, he follows a training protocol–MACS7, created by his trainer, René Même–that allows him to keep his workload modest. In the following pages, you’ll find a sample biceps/triceps workout Aste favors for his 24-inch arms. Yes, 24!

FLEX: Are your biceps and/or triceps a strong point?

Morgan Aste: Perhaps, but even if my arms are my strong area, I train them with the same determination as all other muscle groups. I don’t give them any particular attention, as I know that everything is important and nothing can be overlooked. I’m always looking to improve both the size and quality of my arms.

Do you prefer to go heavy or are you more into lighter weight, higher reps, and really feeling the contraction?