He took about 30 to 60 seconds rest between sets. Serge nubrets workout plan.
Simplyshredded Exclusive Profile Serge Nubret The Black
How did serge nubret train. To accomplish his classic physique serge actually didnt lift heavy weights. This also allowed him to stay near his competition weight year round something very rare in todays bodybuilding world. Leg extension 6 sets of 12 reps. Focus on the fundamentals. Incline barbell bench press 6 sets of 12 reps. He posted a lot of ironage and answered just about every question about his training.
He said more than once he never built his size with low reps. In brief he advocated super high volume training with light weights supplemented with horse meat. He had very wide shoulders and a narrow waist weighing a shredded 200lbs at 6 feet of height. His goal was to pump up the muscles and keep them pumped throughout the workout by using a high volume approach extended time under tension along with extremely short rest periods. He said he was capable of benching 450 but used around 185 to 225 when training. Serge nubrets training routine exercises sets and reps squats 8 sets of 12 reps.
Dumbbell fly 6 sets of 12 reps. Of course he also claimed that he is natural. Serge did 6 sets of 12 on most exercises and usually more. He said hed just train harder sometimes up to five hours a day six days a week. Truth be told serge nubrets training had very little to do with the way he looked. He didnt use very heavy weights but the short rest periods and the number of repetitions made his method effective and intense.
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. Barbell bench press 8 sets of 12 reps. Nevertheless overtrainaphobes will wonder how he could train so much. He was not only unique in his training methods but also in the way he ate. He lifted moderate weights for higher reps and high volume. Even before competitions serge didnt believe in special dieting.
These at some points would be 30 seconds only between sets. Serge nubret was one of the top 3 bodybuilders in the world in 1972 1975. Incline dumbbell fly. Leg press 6 sets of 12 reps. During one of my desperate quests for muscle glory i found online posts which were supposedly written by the great french bodybuilder serge nubret. Nubret emphasized basic exercises.
According to serge himself he relied on super high volume and frequent training. His training philosophy was to make the weight feel heavier instead of lifting heavy to gain muscle. 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. Naturally serge nubrets amazing appearance made people interested in his training methods. He was famous for doing high reps and insane amount of sets per body part training pretty much the whole day since he also liked to do sit ups for 2 hours each day as cardio.
Gallery of How Did Serge Nubret Train
