He didn't spread this intake around 5-6 meals, either. Nubret only ate 2 or 3 massive meals per day. Once during his peak of training in the 1970s and after training 5 hours and not eating all day, he reputedly ate 14 pounds of food in one sitting. High-Frequency Training. Nubret would work each muscle twice per week. Don't Be Afraid to Fail. Given that he used light weights, Nubret had a unique definition of training to failure. Say he was doing the bench press with 175 pounds, a weight he could easily handle for 24 or more reps, for 8 sets of 12 reps with a 30-second rest.
Serge Nubret was an old school
bodybuilder who concentrated on
having an aesthetically pleasing
physique rather than being a mass
monster.
To accomplish his physique Serge
Nubret actually didn't lift heavy
weights. He lifted moderate weights
for higher reps and very high volume.
The goal of Serge's routine is to
force as much blood into the muscle
as possible for as long as possible,
bringing vital nutrients into the
muscle to aid growth.
Because it is a low weight routine,
low rest periods are vital for
success. One minute rest periods
MAX – aiming for rest periods of 30
seconds.
Serge Nubret would do situps every
single morning, seven days a week
for one hour straight – working up to
2,000 sit-ups per day.
Serge would lift weights 6 days a
week and he would hit each muscle
group twice per week.
Monday: Chest, Quads and Abs
Tuesday: Back, Hamstrings and Abs
Wednesday: Shoulders, Arms, Calves
and Abs
Thursday: Chest, Quads and Abs
Friday: Back, Hamstrings and Abs
Saturday: Shoulders, Arms, Calves
and Abs
Sunday: Rest (abs only)
Workout routine
Monday
Quads
Squats – 8 sets of 12 reps
Leg Press – 6 sets of 12 reps
Leg Extension – 6 sets of 12 reps
Chest
Bench Press – 8 sets of 12 reps
Flat Bench Fly's – 6 sets of 12 reps
Incline Bench Press – 6 sets of 12
reps
Incline Fly's – 6 sets of 12 reps
Dumbbell Pullovers – 6 sets of 12
reps
Tuesday
Back
Chin-ups – 6 sets of 12 reps
Behind the Neck Lat Pulldowns – 8
sets of 12 reps
Lat Pulldowns to the Front – 6 sets
of 12 reps
Barbell Bent-over Rows – 6 sets of
12 reps
Hamstrings
Lying Leg Curl – 8 sets of 15 reps
Standing Leg Curl – 8 sets of 15
reps
Runestone keeper 1 4 download free. Wednesday
Shoulders
Behind the Neck Barbell Press – 6
sets of 12 reps
Alternate Dumbbell Front Raise – 6
sets of 12 reps
Barbell Upright Row – 6 sets of 12
reps
Cable Lateral Raise – 6 sets of 12
reps
Arms
Barbell Curl superset with Triceps
Pushdowns – 8 sets of 12 reps
Dumbbell Curl superset with Triceps
Dips – 8 sets of 12 reps
Calves
Standing Calf Raises – 8 sets of 12
reps
Seated Calf Raises – 8 sets of 12
reps
Thursday(Same as Monday)
Quads
Squats – 8 sets of 12 reps
Leg Press – 6 sets of 12 reps
Leg Extension – 6 sets of 12 reps
Chest
Bench Press – 8 sets of 12 reps
Flat Bench Flye's – 6 sets of 12 reps
Incline Bench Press – 6 sets of 12
reps
Incline Flye's – 6 sets of 12 reps
Dumbbell Pullovers – 6 sets of 12 reps
Friday(Same as Tuesday)
Back
Chin-ups – 6 sets of 12 reps
Behind the Neck Lat Pulldowns – 8
sets of 12 reps
Lat Pulldowns to the Front – 6 sets
of 12 reps
Barbell Bent-over Rows – 6 sets of
12 reps
Hamstrings
Lying Leg Curl – 8 sets of 15 reps
Standing Leg Curl – 8 sets of 15
reps
Saturday(Same as Wednesday)
Shoulders
Behind the Neck Barbell Press – 6
sets of 12 reps
Alternate Dumbbell Front Raise – 6
sets of 12 reps
Barbell Upright Row – 6 sets of 12
reps
Cable Lateral Raise – 6 sets of 12
reps
Arms
Barbell Curl superset with Triceps
Pushdowns – 16 sets of 12 reps
Dumbbell Curl superset with Triceps
Dips – 16 sets of 12 reps
Calves
Standing Calf Raises – 8 sets of 12
reps
Seated Calf Raises – 8 sets of 12
reps
Rest Day
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Serge Nubret Tribute Page
Serge Nubret Picture
Serge Nubret Training
Serge Nubret made a huge impact on the world of bodybuilding and gained a reputation all over the world as 'The Black Panther'. Serge was born on October 6, 1938 in Anse-Bertrand, Guadeloupe and died on April 19, 2011. He was a French professional bodybuilder and a very successful bodybuilding federation leader, movie actor and author.
Serge arrived in France at the age of 12 and decided that bodybuilding was his mission in life and he has since made enormous contributions to the sport. He was one of the founding members of WABBA (World Amateur Bodybuilding Assoc.)
He also was the head of the France and Europe IFBB bodybuilding federation from 1970 to 1975. Serge was also a successful actor and starred in over 25 different movies and has fans from all over the world who believe that he was part of the Golden Age of bodybuilding when balance and harmony were keys to all his achievements.
Serge appeared in the film Pumping Iron alongside Lou and Arnold, which was done before the 1975 Mr. Arcade slot machines. Olympia, which Arnold won, and Serge in second place. After he published his second book which was a 400+ page autobiography entitled 'Seventy Years Young' in 2009 he slipped into a coma and died two years later in 2011.
Serge Nubret Picture
Serge Nubret Training
Serge Nubret made a huge impact on the world of bodybuilding and gained a reputation all over the world as 'The Black Panther'. Serge was born on October 6, 1938 in Anse-Bertrand, Guadeloupe and died on April 19, 2011. He was a French professional bodybuilder and a very successful bodybuilding federation leader, movie actor and author.
Serge arrived in France at the age of 12 and decided that bodybuilding was his mission in life and he has since made enormous contributions to the sport. He was one of the founding members of WABBA (World Amateur Bodybuilding Assoc.)
He also was the head of the France and Europe IFBB bodybuilding federation from 1970 to 1975. Serge was also a successful actor and starred in over 25 different movies and has fans from all over the world who believe that he was part of the Golden Age of bodybuilding when balance and harmony were keys to all his achievements.
Serge appeared in the film Pumping Iron alongside Lou and Arnold, which was done before the 1975 Mr. Arcade slot machines. Olympia, which Arnold won, and Serge in second place. After he published his second book which was a 400+ page autobiography entitled 'Seventy Years Young' in 2009 he slipped into a coma and died two years later in 2011.
Stats:
Height = Six Foot Tall
Weight = Two Hundred Pounds
Bodybuilding titles won:
1958 Mr. Guadeloupe
1960 IFBB World Most Muscular Man
1970 IFBB Mr. Europe
1976 NABBA Pro Mr. Universe
1977 WBBG Pro Mr. World1977 WBBG Mr. Olympus
1982 WABBA Pro World Championships
Serge Nubret Workout Template For Lifting Video
Serge Nubret Training
https://ciarogtemel1982.mystrikingly.com/blog/dm1-the-drum-machine-2-1-1. Serge was the original old school bodybuilder who concentrated on having an aesthetically pleasing physique rather than being a mass monster full of muscle only. Ironically it is this type of vomule training that has recently proven to be the best type of training one can do to gain muscle.
The Serge Nubret workout uses relatively light weights but doing high reps and high sets all in perfect form. He did 1 hour per body part, 2 body parts per day, and trained every muscle group twice a week.
An example for chest he would do bench press by choosing a light weight(for him) and do as many sets of perhaps 10-12 reps with very little rest between sets and at a fast pace. He believed in the greates amount of work within a given time.
The objective when training for Serge was to force as much blood into the muscle as possible for as long as possible, bringing vital nutrients into the muscle to aid growth. Because he trained with a relatively low weight routine with low rest periods he was able to gain an enormously impressive physique. He would use one minute rest periods MAX and aiming for rest periods of 30 seconds.
He would 'peak' for a contest by constantly picking up the pace of his workout. If something took him 60 minutes to finish he would constantly work to bring down the time.
Serge used to train his abs every day and was known to do well over 2000 sit-ups in one day. He would train Monday: Chest, Quads and Abs, Tuesday: Back, Hamstrings and Abs, Wednesday: Shoulders, Arms, Calves and Abs, Thursday: Chest, Quads and Abs, Friday: Back, Hamstrings and Abs, Saturday: Shoulders, Arms, Calves and Abs, Sunday: Rest (abs only).
Serge Nubret Training Method
Translateme for safari. Note: For more information on volume training for natural bodybuilders checkout Muscle Express Training.
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