Frank Zane’s 4 Day Sequence for Peak Condition” involves training 3 days on, one off. Shares: 717. The goal is to use the same weight for each set of the exercise. The pump you will get from this routine will be unreal. Nubret disagreed and trained alone his entire career. 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. 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. Squats 8 sets of 12 reps 2. And that’s what you want. workout correctly the first time, every time. The only exception to this was biceps and triceps, which he would alternate continuously, with zero rest, for the entire workout. Nubret disagreed. Don't risk doing a workout improperly! Leg Press 6 sets of 12 reps 3. He lifted moderate weights for higher reps and high volume. Leg Extension 6 sets of 12 reps 4. He never bulked up, never got fat, and advised never getting more than 10 pounds above peak condition. In any given workout, Nubret would crank out at least 16 sets for most muscle groups, and occasionally up to 40 sets. His training prioritized short rest periods and high volume to maximize the pump. 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. As a natural bodybuilder, you have to improve your strength, even if that’s not your main goal. For most muscle groups, Nubret would hammer straights sets. Long after he was done competing, Nubret set unprecedented standards for what the human body could look like in its 50s and 60s. View our enormous library of workout photos and see exactly how each exercise 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. Workouts w… Despite his enormous, thick build, Nubret didn’t lift heavy – he found his body responded the best to light weights over a long duration of reps and sets. 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. Stay at home in bed and recover. Serge played roles in 17 different movies between 1962 and 1986 and was featured in the iconic 1977 documentary Pumping Iron. Nubret believed in massive protein consumption of 400-600 grams per day, primarily from red meat. Serge Nubret was very well known for using 20-rep sets with compound movements, and he had the most “3D” physique of his era. He believed once a week splits were inferior for both muscle growth and fat burning. Nubret's revolutionary program is based on achieving the maximum possible pump, which he believed is the single most important factor by far in achieving muscle growth and maximizing leanness. Serge Nubret was an awesome bodybuilder and his training was inspiring. But he definitely wasn't an in-season/off-season bodybuilder. He believed these to be the only muscles close enough to each other to pump effectively using supersets. When you can complete each set of 12 reps go up 5 lbs and start over. Then he'd train calves after hitting shoulders and arms on Wednesday, and turn around and repeat the cycle again. He didn't spread this intake around 5-6 meals, either. How To Build Huge Calves: (A fast Cure For Skinny Calves) Shares: 694. He knew and met Serge Nubret! As he told Bodybuilding.com in an interview, he could bench press 495 with an extremely wide grip, despite training with only 155-195 pounds on the flat bench press and the equivalent for all other exercises. During one of my desperate quests for muscle glory, I found online posts which were supposedly written by the great French bodybuilder Serge Nubret. He also pumped up his heart rate by doing a daily set of sit-ups that lasted a full hour. He swore pump training was more effective at progressively increasing the weights used during workouts than any other technique. Riz. Maybe you should do some research and compare the injury lists of Serge and Dorian. 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. The Serge Nubret diet plan followed the standard golden era approach to nutrition. Thursday: Chest, Quads and Abs 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. Here are the essential training principles of this all-time great bodybuilder, plus his legendary pump program! Monday + Thursday: Quads (20 sets), Chest (32 sets) 1. All rights reserved. Weiss, his protégé, is a big fan of this system and uses it throughout his contest prep. This meal plan leaves you with less energy, but gets you in top shape. Yeah the work Serge Nubret had to put in, to achieve his physique was immense. Monday: Chest, Quads and Abs 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 has disclosed the abs workout every day and the workout starting begins with a long set of 2000 sits up in the every morning. Serge: “I picture my bicep into my mind.” Serge tried visualizing and focusing on something and he will become that. Already have a Bodybuilding account with BodyFit? © 2021 Cast Iron Strength. He was known to train for hours and when asked about this he said he loved bodybuilding. We use cookies to improve your experience on our website. Incline Bench Press 6 sets of 12 reps 7. Focus on the Fundamentals. The camera crew came to Paris to film me 4 weeks before and offered me $200 to be in the movie. So, combined with your heavy weight training schedule, heavy meals like this is bound to make any average guy pretty sleepy. Serge Nubret’s training routine was based on high volume of training. You need a good training partner to reach your full potential, right? Serge Nubret (1938-2011) Serge Nubret, also known as the "Black Panther", was a French professional bodybuilder, actor, and author. Serge Nubrets Old School Workout Routine. 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. I found this workout on the cutandjacked website. Quickly read through our step-by-step directions to ensure you're doing each Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Tuesday: Back, Hamstrings and Abs Flat Bench DB Flyes 6 sets of 12 reps 6. One day he'd use light weights, the other day he'd go heavier. more exercises, Wednesday & Saturday: Shoulders, Arms, Calves. Serge Nubret also ate like a Lion. Lift heavy one or two days then try pump training on day three. Serge would lift weights 6 days a week and he would hit each muscle group twice per week. Here's what this meant in action: He would perform the first few sets using ultra-strict, controlled movements to really amplify the mind-muscle connection. Pump training workouts can sometimes take over 90 minutes to complete. He would perform 6-10 sets on most movements, resting only 30 seconds between sets for most muscles, and a paltry 1 minute for quads. It is far easier to injure yourself training heavy than it is with Serge's routine. To get really strong, you have to train with heavy weights, right? As a result, the body and the nervous system never get used to heavier loads. Bent Over Barbell Rows – 4 sets x 12 reps Push-Ups – 4 sets x 12 reps Seated Dumbbell Triceps Extension – 4 sets x 12 reps Close Grip Barbell Bench Press – 4 sets x 12 reps 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. All rights reserved. Continue reading … For example, he always did 6 or more sets of 12 reps, using a weight for the first set he could likely lift for 20 reps. Bench Press 8 sets of 12 reps 5. Serge Nubret Training Routine: Pump Training For Quick Muscle Gains. Nubret would work each muscle twice per week. BodyFit is your solution to all things fitness. + Abel likes to steal a page from Serge Nubret's playbook, and design core-training sessions to have huge calorie expenditures. He refused to move to America. He would say, "Protein and only protein can build muscle, and if you eat too much, the excess is used as a source of energy.". The Brad Gillingham 12 week Raw Bench Program, 4 Week Novice/Intermediate Weightlifting Programme, Low Carbohydrate Diet Macro Calculator (women), Low Carbohydrate Diet Macro Calculator (men), Intermitent Fasting Based Macro Split (leaning up). In brief, he advocated super high volume training with light weights supplemented with horse meat. 9 To do this, he sometimes utilized unique splits. 7 The foundation of his training philosophy was to use light to moderate weight for higher reps. Below is the workout routine he used. Wednesday: Shoulders, Arms, Calves and Abs And while many people believe you need complete days off for systematic recovery, Nubret disagreed and worked out six days a week, but did abs all seven. Of course you would not…but he is. Nubret was shredded year-round, but you never found him pacing on the treadmill. 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. Of course, when you are only resting 30 seconds between sets and doing up to 40 sets, training alone is a necessity! For muscular development and longevity, few could match Serge "The Black Panther" Nubret. Brief Intro’s to Serge Nubret’s Workout Schedules Nubret of course could take on as much as eight pounds of meat in a single sitting. But uniquely, he was also world-class for longer than anyone in history, maintaining unbelievable condition for nearly 40 years. more exercises, + Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Here is a sample workout that Serge posted in the Bodybuilding.com forum in 2006: Already have a Bodybuilding.com account with BodyFit? 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.". 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. Serge trained his calves with workouts B and C using both seated and standing calf raises. 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. Incline DB Flyes 6 sets of 12 reps 8. Perfection" on Pinterest. Serge Nubret mainly lifted light weights for what he could do but it is believable he wanted to play it safe and in the long term. 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. To accomplish his physique Serge Nubret actually didn’t lift heavy weights. Serge Nubret (October 6, 1938; Anse-Bertrand, Guadeloupe – April 19, 2011) was an iconic French professional bodybuilder, actor and self published author. Thread: Serge nubret training - whos tryed it? You might feel silly using somewhat light weight and gasping for breath but the results will be worth it! For the last few sets, he would utilize slightly faster reps and more focus on simply completing that final twelfth rep, come hell or high water. should be done before you give it a shot. Of course, he also claimed that he is natural. He ate only one meal a day: 4 lbs of Horse meat and rice and beans. 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. By browsing this website, you agree to our use of cookies. He lifted moderate weights for higher reps and very high volume. Serge Nubret was an old school bodybuilder who concentrated on having an aesthetically pleasing physique rather than being a mass monster. with in-depth instructional videos. One minute rest periods MAX – aiming for rest periods of 30 seconds. Serge Nubret was on gear for most of his life. It will feel like your muscles are bulging through your skin trying to get out! The workout training almost consists of 30, 40, and 50 sets of the body parts. 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. Mondays were for both chest and quads, for example. Nubret’s website included this official statement: I like this the best because I get enough rest. View Profile 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. Saturday: Shoulders, Arms, Calves and Abs At age 70, he ridiculously still sported muscular 20-inch arms and that trademark airtight chest development. For him, competitions were primarily a way of enforcing the lifestyle. Nubret also defied scientific research, broke all established training conventions, never read a training book, ignored what his competitors were doing, scoffed at was written about him in muscle magazines, and created his own revolutionary training system and diet. Sign In. "I don't particularly enjoy training abs, and I hate doing cardio," he says. 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. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! 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. The training methods has consisted included in a lot of reps and he gives priority to the high volume and the frequent training. Unbelievable condition for nearly 40 years heavier weights muscle groups, Nubret set unprecedented standards for the... Less energy, but his training prioritized short rest periods are vital for.. Think pump training on day three and rep schemes Lifting program: ( Ultimate for... Nearly 40 years and rep schemes on, one has to lift heavier weights good partner! Days a week and he will become that both chest and Quads for... Practical for those with limited time to workout, and I hate doing cardio, '' he says bodybuilding and! We use cookies to improve your strength, one off training partner reach. A mass monster obviously, this can be hard for modern trainees to understand Saturday: shoulders, arms Calves! Renown for his intensive, and advised never getting more than 10 pounds above peak condition it...: Reps. Lots and Lots of reps day he 'd go heavier lifted moderate for... The actual workout though yourself training heavy than it is a low weight routine low. With serge 's routine could look like in its 50s and 60s routine was based on volume. He swore pump training can be a great addition to a workout routine workout though ( ). 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Carbohydrates before competitions s website included this official statement: Thread: Nubret. 200 to be the only exception to this was biceps and triceps, he! He gives priority to the high volume training with light weights supplemented with meat! Nubret was shredded year-round, but you never found him pacing on the treadmill Bodybuilding.com 's include... Of 5 and I hate doing cardio, '' he says each set of that. Denie Walter ( 1980 ) weeks before and offered me $ 200 to in! Was one method only: Reps. Lots and Lots of reps and triceps, which he would hit each,. Cure for Skinny Calves ) Shares: 4905 was biceps and triceps, he! 32 sets ), chest ( 32 sets ) 1 and his training prioritized short rest periods vital! Than any other technique the foundation of his career, sometimes up 5. 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Receive exciting news, features, and physique athletes in the iconic 1977 documentary Pumping Iron: shoulders arms... Moderate weight for each set of 12 reps 6 90 minutes to complete ideas about bodybuilding, motivation... Would hit each muscle group twice per week the exercise with workouts B and C using both seated standing... Crew came to Paris to film me 4 weeks before and offered me $ 200 to the! For any additional cardio, '' he says reps and very high volume training with light weights, Nubret hammer... Trainees to understand Nubret actually didn ’ t practical for those with limited time to workout and,! Through our step-by-step directions to ensure you 're doing each workout correctly the first to receive news... Methods has consisted included in a lot of reps and he would continuously... … serge trained his Calves with workouts B and C using both and! And Arnold Schwarzenegger, to still be the standards of the exercise gives! Carbohydrates before competitions, summer training is the most intensive for the entire workout days then try pump can! Me $ 200 to be in the world ’ s not your main goal anyone. To injure yourself training heavy than it is far easier to injure yourself heavy... Lift weights 6 days a week and he will become that even if that ’ s 4 day Sequence peak! Breath but the results will be worth it `` I do n't particularly enjoy abs... Is far easier to injure yourself training heavy than it is with serge 's routine the serge Nubret routine.

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