Back in the days I used to focus on the amount of weight I can lift.I was going for strength. The only problem was that I was significantly smaller than I am now. And although with strength comes size – lifting heavy is not always the answer you are looking for when trying to build muscle mass.With time I started noticing that I was stronger than people that are 1.5 heavier than me, if not more.But I wanted size.
Dec 08, 2006 I have researched Serge Nubret's training methods quite a bit, because he is one of my all time favorite bodybuilders. What I have been able to find out is that he did high amounts of sets, sometimes 30 or more, per body part. He rested very little between sets and used relatively light weights.
The problem I had back then is that my focus was shifted. I was comparing myself. And being skinny was making it even worse, what a rookie mistake.So I started paying attention to my goals more and to others less. A tunnel vision really helps in that case.I am a big fan of old-school bodybuilders. I remember in one video I saw a bodybuilder doing lateral raises and he was using very light weights.Of course I started wondering why is that? Is it good genetics that are allowing him to train with such light weights and still have results? Is it steroids?Funnily enough at the time I was already doing something similar with one exercise and I was seeing some real results.
But why was I doing it with just that one exercise? And they say love is blind With time I found myself doing the same thing. I was training with lighter and lighter weights and I was seeing more results than ever.Incidentally I was starting to train in a similar fashion to Serge Nubret. Table of Contents:.Mind Over BodyOne of the interesting aspects of Nubret’s philosophy is that he never kept track of his macros or followed a complex diet. In some articles and interviews he shared that he’s been always eating what he thought his body needed.In 2006 he shared on that he relied heavily on the subconscious part of the mind when it came to bodybuilding.
The thread is incredibly huge with 399 pages and is definitely a must-read.It is important to point out, though, that experience plays a big role here. With time it is very easy to understand what to eat and when to eat it. Something that can be very challenging, or even impossible, for anyone new.Even when it came to competing his diet didn’t change much. What he used to do is just train harder. We are talking about training for 4+ hours, 6 days a week.But that begs the question: Isn’t this going to lead to overtraining?I talk about overtraining a lot.
However, just because somebody trains 6 days a week doesn’t mean they will reach that state. Of course they need to know what they are doing. Everything matters and they need to be able to listen to their body’s signals. That’s why Serge talks about the subconscious part and its importance.Everything matters here, the intensity, the volume, the frequency.
The types of exercises too. What you eat and how much. How much you rest.In a study from 2018 researches found out that. So here’s some food for thought.
Serge Nubret’s Training Philosophy. Serge Nubret’s physique inspires awe.
His incredible symmetry, muscle development and aesthetics are not easy to forget.His training principles are one of a kind. There is no doubt. And a lot of his results are because of that.If you have watched I am sure you know how Arnold talks about the pump and its importance in building muscle mass. And maybe it is no coincidence, after all.Nubret’s main focus and aim in every workout is to get and keep the muscle as pumped as possible. As he said it, “No pump, no gain.”.
It is not important how much you lift, but how you lift it. Leaving the Ego behind is one of the first things we need to do and focus on the mind-to-muscle connection. You don’t need to lift heavy to gain muscle. High volume training is not necessarily bad. His routine was consisting of incredible amounts of volume – training 6 days a week and doing 2000 sit-ups every morning + leg raises, on top of that. Your body is able to adapt to more than you think it can.
The main goal is to get the blood flowing into the muscles and keep the pump for as long as possible. Serge in 1987 is as impressive as ever (NABBA). Serge Nubret’s Training Routine (Exercises, Sets, and Reps)How did Serge Nubret train?
Serge Nubret’s training was following a high-volume high-rep training program. He trained his muscle groups two times a week and had only one day of rest. Ask around you will see the majority of lifters have some injuries. Injuries happen mostly due to:.
Lifting with bad form. Not resting enough. Poor eating habits. Poor mobility due to lack of stretchingImproving your form, making sure you rest enough, eating better and healthier food and improving your mobility will lead to better results and less injuries. But lifting heavy is another aspect that makes people injury prone. I’ve seen people with injuries in their teens because of that.Seniors are oftentimes prescribed physical activity with light weights.
Because it is safer. Heavy weights are taking their toll on our bodies regardless of age. Lifting with lighter weights will result in less overall fatigue. This will improve the recovery time and promotes less injuries.If you want to continue training for as long as possible, using light to moderate weights is one of the best ways to go.
Download Serge Nubret Workout Template free. 9/7/2016 0 Comments.
Download as PDF File (.pdf) or read online. Serge Nubret’s Old School Workout Routine. Workout Sheet. Workout C (Shoulders - Triceps/biceps - Calves).
Remember: the purpose is to get the blood into the muscle as quickly as possible, for as long as possible. Very important value for muscle repair. From week to week, feel free to modify the.Sadly, those PDF links don't work anymore, so I understand your frustration. Fortunately, there are other sources. There is a guy here on the forum - a pretty experienced intermediate lifter - who ran it and detailed it in a journal, so you can follow it and read his final review at the end: He still posts in the forum - you might want to PM him about it. It's pretty brutal in terms of volume.
You'll probably need some pretty good squat and bench numbers to support it, i.e. Tilapia Biology Culture And Nutrition Pdf. Given the volume, you'll have to drop down from your maxes to get through it.If you're maxes aren't much, you'll just end up benching an empty bar.
This link is pretty consistent w/ what the above lifter ran. The Serge Nubret Intermediate routines in their original pdf format from his post several years ago are still where he put them, you just have to take the word out of his original links and then copy and paste what's left into your browser. They then look like this: Serge's idea was that muscles grow the longer you kept an overdose of nutritious blood flushed in them by use of the pump. Hence the high volume and not much rest setup. Good luck with this program, it will really get your attention.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 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 sit-ups 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.
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