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Bodybuilding and Fitness Workout Routines Various Routines and Methodology. Exact routines broke down for you to follow.




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  #1  
Old 07-06-2016, 08:17 PM
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How Morgan Aste built his 24-inch Rock Solid Arms.

Rock Solid Arms
How Morgan Aste built his 24-inch arms.

Joe Wuebben









Photos by Per Bernal


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?



My training is based on alternating between heavy loads and lighter, more technical loads using the MACS7 method. I try to get the best-adapted distribution depending on the muscle groups. This strategy allows me to obtain better results.


You’re also an elite strongman competitor, arguably the best in all of France. How do you balance the two disciplines (bodybuilding and strongman) in your training?



When I decide to compete as a bodybuilder, I don’t change a lot of things in my training except adding more specific isolation exercises. My usual training always includes exercises for developing strength; I just need to specialize a little more for bodybuilding or strongman when I prepare for a contest in one or the other.


Which bodybuilder do you compare your physique to? At your size, it’s probably difficult to find a worthy comparison.



I don’t compare myself to anybody else. My goal is to be different and to have my own look onstage. People often say that I’m a “freak,” that I have an out-of-the-ordinary physique, and that I’m beyond physical standards.

Yeah, that sounds about right. In that case, who were your favorite bodybuilders when you were younger? Who did you aspire to look like?



Arnold Schwarzenegger and Ronnie Coleman are my biggest inspirations in bodybuilding—Arnold because he’s a legend, and Ronnie Coleman for his strength and size.




E

TRICEPS




  • EZ-bar Cable Pushdown | SETS: 4 | REPS: 12
  • One-arm Reverse-grip Pushdown | SETS: 4 | REPS: 8
  • Smith Machine Close-grip Bench Press | SETS: 5 | REPS: 12, 10, 8, 6, 6*

BICEPS


  • Standing Straight-bar Curl | SETS: 4 | REPS: 10, 10, 8, 8*
  • Incline Dumbbell Curl | SETS: 2 | REPS: 12
  • Incline Dumbbell Hammer Curl | SETS: 2 | REPS: 12
  • Alternating Dumbbell Curl | SETS: 2 | REPS: 12
  • Machine Preacher Curl | SETS: 2 | REPS: 8
  • Standing Two-arm Dumbbell Curl | SETS: 3 | REPS: 12

*Weight increases as reps decrease.



EZ-BAR CABLE PUSHDOWN



  • Reach full extension at the bottom of every rep and squeeze the triceps hard in the locked-out position.
  • Keep the upper arms stationary as you press the weight down; move only your elbows, not your shoulders.








ONE-ARM REVERSE-GRIP PUSHDOWN



  • Position your upper arm vertical with the floor and keep it this way throughout every rep of every set; don’t let it swing back and forth.
  • Use the nonworking arm to help stabilize your body to ensure full isolation of the triceps on the working side.






SMITH MACHINE CLOSE-GRIP BENCH PRESS




  • Use a slight incline on the adjustable bench to achieve just the right angle for maximum contraction of the triceps; experiment with different angles (slightly more angled or all the way flat) to find what feels best to you.
  • It’s OK for the elbows to flare out some. Concentrate solely on the triceps for a strong mind-muscle connection to make sure the pecs aren’t doing too much of the work.





INCLINE DUMBBELL CURL





  • Keep the angle of the bench relatively steep–45 degrees at the lowest, preferably higher.
  • In the down position, the arms should be extended straight toward the floor (perpendicular) to achieve a full stretch in the biceps.


STANDING STRAIGHT BAR CURL (not pictured)




  • Find a hand spacing that doesn’t put undue strain on the wrists; for most people, this is somewhere around shoulder width. Substitute the straight bar for an EZ-bar for variation.
  • Stop just short of full elbow extension at the bottom of the rep to keep constant tension on the biceps, but make sure to curl the weight up as high as possible without letting your elbows travel too far forward.




INCLINE DUMBBELL HAMMER CURL





  • Keep the palms facing each other throughout the set–don’t rotate the forearms as with standard dumbbell curls.
  • This exercise is not seen often, but it’s effective for achieving full isolation (versus standing) and calling on more forearm muscles in addition to working the biceps.
  • This exercise can be done either seated or standing. Standing typically allows for more weight, but don’t let “body English” help you move the weight.
  • Keep your elbow in tight to your side–don’t let it flare out as you curl the weight up.







ALTERNATING DUMBBELL CURL


Keep the elbow in tight to your side–don’t let it flare out as you curl the weight up.

  • This exercise can be done either seated or standing. Standing typically allows for more weight, but don’t let “body English” help you move the weight. As always, focus on contracting the biceps.






MACHINE PREACHER CURL



  • Use machine-curl exercises like this as finishing moves in your biceps routine after free-weight curls with a barbell and/or dumbbells.
  • Stay planted on the seat throughout– don’t let the weight lift your body up. If it does, you’re probably going too heavy.




STANDING TWO-ARM DUMBBELL CURL


  • Doing dumbbell curls with both arms simultaneously can save time in the set and is useful when supersetting with triceps, as it allows you to move quicker between exercises.
  • Use two different paths of motion on this exercise—dumbbells in close together while curling up and dumbbells out wide–to hit the biceps from different angles for full development.


ASTE’S TRAINING SPLIT
WEEK 1


  • Monday: Chest (heavy), back (HI*)
  • Tuesday: Shoulders (heavy), hamstrings (HI*)
  • Wednesday: Rest
  • Thursday: Quads (heavy), abs/calves (HI*)
  • Friday: Biceps (heavy), triceps (HI*)
  • Saturday: Rest
  • Sunday: Rest or restart

WEEK 2



  • Monday: Back (heavy), chest (HI*)
  • Tuesday: Hamstrings (heavy), shoulders (HI*)
  • Wednesday: Rest
  • Thursday: Calves (heavy), abs/quads (HI*)
  • Friday: Triceps (heavy), biceps (HI*)
  • Saturday: Rest
  • Sunday: Rest or restart

*HI: High Intensity
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  #2  
Old 07-06-2016, 09:01 PM
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One big man...
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Old 07-06-2016, 09:32 PM
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Nothing fancy. Sticks to the basics. Surprised to not see one or two more basic compounds for his tris. I doubt they got that big from what's listed above.
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Old 07-06-2016, 09:42 PM
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So impressive! i like his mix of heavy and high...

SiD
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Old 07-07-2016, 12:26 AM
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Oil in the tris if you know what to look for....
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Old 07-07-2016, 04:34 PM
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I do those exercises, how come I don't look like him?

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Old 07-07-2016, 06:27 PM
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Close grip bench is the best exercise for me in building bigger arms.
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Old 04-23-2017, 06:44 PM
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Massive upper arms forearms look good but need a little more size to be proportional to his upper arms. Still impressive.
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Old 04-23-2017, 06:58 PM
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Yeah it must be the training scheme. On a semi related note, I wish I couls see the details in the Balco study they did on hyper responders back in the 90s. They did Ronnie and Flex. I know Flex had double mutant in IGF-1 and myostatin. I think he was the only one with double mutation in both of those growth regulators. My guess is that a lot of them have something like that. Add in all the drugs and you have these monstrosities.
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Old 04-24-2017, 12:45 AM
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Quote:
Originally Posted by Nate View Post
Nothing fancy. Sticks to the basics. Surprised to not see one or two more basic compounds for his tris. I doubt they got that big from what's listed above.
Close grip barbell press is great for overall development of the triceps...
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