You might feel silly using somewhat light weight and gasping for breath but the results will be worth it! His long, fast-paced workouts eliminated the need for any additional cardio, in his mind. The camera crew came to Paris to film me 4 weeks before and offered me $200 to be in the movie. Serge has disclosed the abs workout every day and the workout starting begins with a long set of 2000 sits up in the every morning. And in spite of that he just ... ContinueSerge Nubret Intense Leg Workout Vince Gironda, the world’s first bodybuilding coach and personal trainer, was a major proponent of high-rep sets and rep schemes. He was known to train for hours and when asked about this he said he loved bodybuilding. more exercises, Wednesday & Saturday: Shoulders, Arms, Calves. Squats 8 sets of 12 reps 2. Sunday: Rest (abs only), 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, Behind the Neck Barbell Press – 6 sets of 12 reps, Alternate Dumbbell Front Raise – 6 sets of 12 reps, Barbell Curl superset with Triceps Pushdowns – 8 sets of 12 reps, Dumbbell Curl superset with Triceps Dips – 8 sets of 12 reps, Barbell Curl superset with Triceps Pushdowns – 16 sets of 12 reps, Dumbbell Curl superset with Triceps Dips – 16 sets of 12 reps. To pick the weight for your 12 rep sets, use your 20 rep max. Serge ate high amounts of protein and cut carbohydrates before competitions. He refused to sign a contract with the Weiders. 4 … Bodybuilding.comâ and BodySpace® are trademarks of Bodybuilding.com. Serge played roles in 17 different movies between 1962 and 1986 and was featured in the iconic 1977 documentary Pumping Iron. The following article was written by bodybuilder photographer Denie Walter (1980). He also did fewer sets for them because he said they got so much indirect work from his dozens of chest, shoulder, and back workouts. Don't risk doing a workout improperly! Friday: Back, Hamstrings and Abs To accomplish his physique Serge Nubret actually didn’t lift heavy weights. During one of my desperate quests for muscle glory, I found online posts which were supposedly written by the great French bodybuilder Serge Nubret. Sign In. Overall, I think pump training can be a great addition to a workout routine. Serge Nubret was very well known for using 20-rep sets with compound movements, and he had the most “3D” physique of his era. Riz. But he definitely wasn't an in-season/off-season bodybuilder. It is far easier to injure yourself training heavy than it is with Serge's routine. Continue reading … The pump you will get from this routine will be unreal. Bench Press 8 sets of 12 reps 5. Lift heavy one or two days then try pump training on day three. Serge Nubret, 70, was reportedly training to make a guest posing appearance at this year’s Mr. Olympia contest before being found in a comatose state at his home in France on March 19, 2009. Saturday: Shoulders, Arms, Calves and Abs By browsing this website, you agree to our use of cookies. http://www.sixpacksmackdown.comHere is another Serge Nubret arm workout. Serge Nubret was an awesome bodybuilder and his training was inspiring. See more ideas about bodybuilding, fitness motivation, bodybuilding workouts. You need a good training partner to reach your full potential, right? He ate horse meat for most of his career, sometimes up to 6 pounds of horse meat a day. In Pumping Iron at the Mr. Olympia when they announced "The last minute contestant Serge Nubret," everybody knew for a very long time before that day that I was going to South Africa to compete and what happened when I got there. During a time when his physique would have provided serious competition to Arnold, Frank Zane, and anyone else in the world, he headed the NABBA where he and Oliva would trade victories into the 1980s in relative obscurity, away from the limelight of the Weiders' IFBB Olympia. We use cookies to improve your experience on our website. There was one method, and one method only: Reps. Lots and lots of reps. He would also use other isolation exercises for each muscle, but his training was anything but fancy. Serge used to take it to another level during the actual workout though. Leg Extension 6 sets of 12 reps 4. 9 Serge was renown for his intensive, and unique training style. Thursday: Chest, Quads and Abs In brief, he advocated super high volume training with light weights supplemented with horse meat. I found this workout on the cutandjacked website. Abel likes to steal a page from Serge Nubret's playbook, and design core-training sessions to have huge calorie expenditures. Perfection" on Pinterest. more exercises, + Workouts w… And don’t forget to warm-up exercising and make sure to cool down by stretching your muscles out, because It’s helped you to do injury free workout or exercise. As a natural bodybuilder, you have to improve your strength, even if that’s not your main goal. He ate only one meal a day: 4 lbs of Horse meat and rice and beans. At age 54, he was still guest posing with a physique that was almost identical to what it was when he was 37 and finished second in the Mr. Olympia. 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. Stay at home in bed and recover. Monday + Thursday: Quads (20 sets), Chest (32 sets) 1. Already have a Bodybuilding account with BodyFit? Nubret disagreed. Avoid injury and keep your form in check As a result, the body and the nervous system never get used to heavier loads. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Many consider Nubret, along with his rivals Sergio Oliva and Arnold Schwarzenegger, to still be the standards of the best physiques ever. [2] He had a prolific bodybuilder career as well. Nubret would work each muscle twice per week. Monday: Chest, Quads and Abs One day he'd use light weights, the other day he'd go heavier. He rebelled against the Weider Empire that controlled every aspect of the sport, and because of that, he would never be crowned Mr. Olympia. Serge Nubret Training Routine: Pump Training For Quick Muscle Gains. 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’s Old School Workout Routine Chin Ups – 6 sets of 12 reps Behind the Neck Lat Pull Downs – 8 sets of 12 reps Lat Pulldowns to the Front – 6 sets of 12 reps Barbell Bent-Over Rows – 6 sets of 12 reps Lying Leg Curls – 8 sets of 15 reps Standing Leg Curls – 8 sets of 15 reps This routine is hard but it is worth it. It will feel like your muscles are bulging through your skin trying to get out! © 2020 Bodybuilding.com. Nubret would attempt to explain it by saying "I can use my mind to put on the bar the weight I need to reach failure on each set.". Nubret’s website included this official statement: He lifted moderate weights for higher reps and very high volume. "I don't particularly enjoy training abs, and I hate doing cardio," he says. Serge Nubret Philosophy. Workouts w… Mondays were for both chest and quads, for example. Serge: “I picture my bicep into my mind.” Serge tried visualizing and focusing on something and he will become that. I like this the best because I get enough rest. To acquire strength, one has to lift heavier weights. Incline Bench Press 6 sets of 12 reps 7. No crew crew. Serge Nubret also ate like a Lion. In interviews, Nubret has claimed to train with 30, 40 or even 50 sets for some body parts (with the exception of only 16 sets for arms) that each consisted of 12 – 20 reps per set, with only 30 seconds rest between each. View our enormous library of workout photos and see exactly how each exercise The workout training almost consists of 30, 40, and 50 sets of the body parts. He didn't spread this intake around 5-6 meals, either. One minute rest periods MAX – aiming for rest periods of 30 seconds. But Nubret was more than a statuesque physique, he was also a rebel, a trailblazer, and an enigma, unconventional in every way possible. Given that he used light weights, Nubret had a unique definition of training to failure. Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. Flat Bench DB Flyes 6 sets of 12 reps 6. Nubret emphasized basic exercises: squats for thighs, bench press for chest, barbell press for shoulders, barbell curl for biceps, lying triceps extensions and push-downs for triceps, standing calf raises, lying leg curls for hamstrings, and chin-ups for back. He considered bodybuilding to be more of a lifestyle than a sport. There was one method, and one method only: Reps. Lots and lots of reps. He lifted moderate weights for higher reps and high volume. For most muscle groups, Nubret would hammer straights sets. The fact that somebody would believe even for a second that this guy was natural and his muscles are due to only training and horse meat is simply amazing and should receive an award for naivete. In any given workout, Nubret would crank out at least 16 sets for most muscle groups, and occasionally up to 40 sets. And that’s what you want. 7 In interviews, Nubret has claimed to train with 30, 40 or even 50 sets for some body parts (with the exception of only 16 sets for arms) that each consisted of 12 – 20 reps per set, with only 30 seconds rest between each. He also took to the internet in his late 60s, posting videos on a short-lived YouTube channel and frequenting the Bodybuilding.com forum in a legendary thread titled "Serge Nubret is Up in Here," and converted scores of young trainees to his way of training. BodyFit is your solution to all things fitness. Then he'd train calves after hitting shoulders and arms on Wednesday, and turn around and repeat the cycle again. His training prioritized short rest periods and high volume to maximize the pump. Here are the essential training principles of this all-time great bodybuilder, plus his legendary pump program! There is a lot of volume to his training, which if you are not used to will get hard very quickly until the body adapts. View Profile Weiss, his protégé, is a big fan of this system and uses it throughout his contest prep. Nubret emphasized basic exercises: squats for thighs, bench press for chest, barbell press for shoulders, barbell curl for biceps, lying triceps extensions and push-downs for triceps, standing calf raises, lying leg curls for hamstrings, and chin-ups for back. For muscular development and longevity, few could match Serge "The Black Panther" Nubret. He believed these to be the only muscles close enough to each other to pump effectively using supersets. I did this routine a few years ago and I remember people coming up to me in the gym asking me how I was getting bigger so fast and if I was on steroids. The method of Serge Nubret calls for many reps and sets, but the weight is light. He would take all 8 sets to failure and get 12 reps on every set. All rights reserved. Serge Nubret (1938-2011) Serge Nubret, also known as the "Black Panther", was a French professional bodybuilder, actor, and author.
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