Serge Nubret Workout Template Printable
Serge Nubret’s training routine was based on high volume of training. He was known to train for hours and when asked about this he said he loved bodybuilding. The foundation of his training philosophy was to use light to moderate weight for higher reps. Below is the workout routine he used.
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Stanley Nubret
Our experience, though anecdotal, can help fill those gaps until the scientific community reaches consensus.Reminder: This is an internet forum in which anyone can post and comment. Believe what people say at your own risk.Logo by:(but why???). I was obsessed with Serge Nubret and his workout routine about 5 years ago. You will see gainz no question but after about 8 weeks, your gainz will taper off, as with most routines.It's a brutal routine and instead of increasing the weight every week, I simply reduced time between sets. Week 1 I counted one minute between sets and then Week 2 I would count 30 sec between sets.
Week 3 I would increase the weight and go back to one minute between sets.It's a great routine but if you think it's too much volume, I would eliminate an exercise or two instead of reducing the number of sets per exercise.I'm doing a slight variation of Serge's routine at the moment but I've found that 6 working sets of an exercise is imperative for me. I've been lifting since I was 16 (11 years) and haven't touched any gear (yet). 3-4 working sets just feels inadequate to me at this point. Luckily I haven't had any joint pains or aches yet.Also, for chest day I prioritized my upper chest so I started with incline barbell first.
Did wonders for my upper chest. Then when I went back to a more normal routine, it vanished.I'd give it at least 4 weeks to see how you like it. It's brutal and not for everyone. Definitely one of the more mentally taxing routines I've done too. Come sets 5 and 6 the pain/burn is excruciating. 135 lbs on flat bench never felt heavier, but when you're done the swole factor is off the charts. I've been looking into trying it for over a week now and finally plan on beginning it on monday.
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Serge Nubret Workout Results
I've tweaked a few exercises to things that work better for me; Military press rather than behind the neck barbell press and dumbbell press rather than flat bench since I find I just respond better with dumbbells for chest. Im definitely all for high volume leg training, this is how I've a had the most success for gaining leg mass, plus the idea of splitting quads and hamstrings is really appealing.
I only rest 30 seconds in between my sets. Is this counter productive? I'm mainly going for muscle mass. I've also read that Ron Coleman (not Ronnie Coleman) only rested 30 seconds in between sets. Same as Serge Nubret. But, I usually lift til failure or one rep short til failure.
Serge Nubret Workout Template Printable Pdf
I'm in and out of the gym in around 30-45 minutes. Sweating way more than anyone else in there since the rest periods are short and I'm super pumped.My current Chest/Tricep workout.4 x 8-12 Incline DB Bench3 x 8-12 Flat BB Bench3 x 8-15 Incline DB Fly's3 x 8-12 Weighted Dips3 x 8-15 Close Grip Bench3 x 8-15 Rope PushdownsAll 30 seconds rest inbetween sets and 1 minute rest inbetween exercises, or just enough time to switch to the next one and get the weight ready. Thanks alot for the replies guys. Is 6 sets enough for Triceps? I also do 6 sets for Biceps after Back. This is my current split.Monday - Chest/TricepsTuesday - Legs/CalvesWednesday - OffThursday - Shoulders/TrapsFriday - Back/BicepsHere's my Back/Biceps workout.4 x 8-12 Bent-over Barbell Rows3 x 8-12 One-Arm DB Rows2 x 8-15 V-Bar Cable Rows3 x 8-12 Wide Grip Pull-ups3 x 6-8 Stiff Dead-lift3 x 8-15 Barbell Curls3 x 8-15 Alt.
Hammer CurlsI'm going to switch exercises around every 6-8 weeks to shock my body.Also, like you guys have said with Squats and Dead of course 30 seconds is a little to less for big power movements, I usually take around 1:30-2 minutes tops.