I have researched serge nubrets training methods quite a bit because he is one of my all time favorite bodybuilders. 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.
Serge Nubret Training Routine Pump Training For Quick Muscle
How did serge nubret train. According to serge himself he relied on super high volume and frequent training. Applying his techniques. Serge nubrets training routine exercises sets and reps squats 8 sets of 12 reps. Leg press 6 sets of 12 reps. He said he was capable of benching 450 but used around 185 to 225 when training. His training philosophy was to make the weight feel heavier instead of lifting heavy to gain muscle.
Known for his incredible ab development and near flawless conditioning serge never once counted. Wait at least 15 minutes and move onto chest. In brief he advocated super high volume training with light weights supplemented with horse meat. He took about 30 to 60 seconds rest between sets. Barbell bench press 8 sets of 12 reps. He didnt use very heavy weights but the short rest periods and the number of repetitions made his method effective and intense.
Of course he also claimed that he is natural. He rested very little between sets and used relatively light weights. 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. Serge nubret pump training five hour training day. Serge nubret was one of the top 3 bodybuilders in the world in 1972 1975. Incline barbell bench press 6 sets of 12 reps.
Serge did 6 sets of 12 on most exercises and usually more. Incline dumbbell fly. He posted a lot of ironage and answered just about every question about his training. 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. During one of my desperate quests for muscle glory i found online posts which were supposedly written by the great french bodybuilder serge nubret.
Leg extension 6 sets of 12 reps. What i have been able to find out is that he did high amounts of sets sometimes 30 or more per body part. These at some points would be 30 seconds only between sets. He had very wide shoulders and a narrow waist weighing a shredded 200lbs at 6 feet of height. He said more than once he never built his size with low reps. Naturally serge nubrets amazing appearance made people interested in his training methods.
Focus on the fundamentals. Dumbbell fly 6 sets of 12 reps. If possible do them later in the day. He was not only unique in his training methods but also in the way he ate. Truth be told serge nubrets training had very little to do with the way he looked.
Gallery of How Did Serge Nubret Train
