Serge Nubret is Up in here

[musclePavel]

Originally Posted by maverick000

hey serge thanks for all the contributing you have done thus far. you have my favorite physique by far of any bodybuilder. lately i have been doing arnolds routine but broken down into a 3 day split with each muscle done twice a week. i think im going to jump onto your routine for a month or so and see what works better (i have been making decent gains on arnolds). the main reason i want to try yours is, that with the routine i have now i jsut cant seem to get my chest strength up so im going to give yours a go and do the higher reps less rest thing and see how i like it. question is can i do each muscle twice a week with your routine?

Serge's rutine is all about doing every muscle group twise a week, you can find his traning program on page 9.

You should do, Workout A(monday), Workout B(tuesday), Workout C(wednesday), Workout A(thursday), workout B(friday), Workout C(saturday), rest sunday...

[billfinkbiner]

Originally Posted by little_dan

A little background about my personal experience:



Also, to be honest, after learning from Serge and learning more in general, I place less emphasis on how much your 1RM is. Unless you are a powerlifter and compete based on how much weight you can lift, the amount of weight on the bar is not that important. It is important to progress and lift a little more each time, however, 1RM are just an ego trip for you and your gym buddies. In bodybuilding it is not about lifting massive amounts of weight, it is about building and defining muscle. I like what Bob Chicerillo says "Its not how much you can lift, its how much you look like you can lift".

Or if you think about it another way, when was the last time you saw a big muscular guy lift puny weights? It just doesn't happen, so build the muscle and the strength will come with it. Strength is only impressive in the gym, however a defined muscular body is impressive everywhere!

Well said Dan. I cannot bench press very much weight at all, but have a larger chest than most in my gym. Just say no to 1 rep max and yes to volume and intensity.

[musclePavel]

Originally Posted by SergeFanNYC

Thanks Thomas, but I'm not asking for how he trains, I completely understand that. I was asking what a good weight was to "put into your mind" for lifting. For example, you realize that if you simply hold the bar with no weight on it, you're supposed to imagine yourself pressing 200 - 300 pounds, correct? So I am asking Serge what weight would be good to "visualize" yourself lifting, and what weight Lionel visualizes in his head.

I was also asking what weight Lionel uses. Because Serge used to use only 70kilograms when doing his flat bench, although he could press more than 3 times that amount.



No, that's not how I understand it. You're supposed to find the pump immediately and then keep it there. The way you can do this, if you do not have the mind muscle connection, is to use weights as your guide. That's why Serge suggests using a fairly light weights (i.e., a 20 rep max) and then doing your 8 sets of 12 reps with that. By the 3rd set you feel it, by the 4th said it gets hard, and by the 5th and 6th set you're really working.

Otherwise, eventually, the way you're supposed to do it is to just keep a moderate weight on the bar - it doesn't matter what it is - and immediately visualize yourself doing a much heavier weight. This will force your mind to contract your muscle harder, and you will get the same results as if you did really lift a much heavier weight, but without all of the stress to your joints and tendons.

I'm not at that point - yet - but am learning how to feel the muscle working more than focusing on moving the bar. What I've noticed is that lets say I only get 11 reps instead of 12 for a set. When I rest for my next set I visualize myself doing 15 reps. So then when I get to 12 it was easy. In my mind, I already did 15 reps, so 12 is a peice of cake, and it's worked so far like charm. The mind is very powerful.

i think serge mentioned in the early 20-30 posts that he used to do 100kg 12 reps 8 sets...

Originally Posted by SergeFanNYC

By the 3rd set you feel it, by the 4th said it gets hard, and by the 5th and 6th set you're really working.

What happened to the first and second set? Every set should count, and they all should be just as hard... The reason why you do 20 reps max before you start doing the regular sets is to get the pump fast, as you stated, but by doing that every set will be hard, if you dont rest to much in between. When i do it, I almost feel like i reach failure on the 12 rep every set so i cant do one more. [/QUOTE]

Originally Posted by SergeFanNYC

I was asking what a good weight was to "put into your mind" for lifting

Just follow your own mind, there is no "ultimate" weight to put into your mind, just think of a weigth that feels good for you. That's what its all about, listening to your body. ,

Its the same as asking what is a good amount of food to eat, he cant answer that either, only you can know how it feels after eating a certain amount of food by listening to your body and mind it's like a 6 sense that tells you, "this is right" For Serge it was 3 kg horse meat, for you it can be 1 kg or less, or more! Serge was eating 3 kg horse meat because he felt that his body liked it.

[maverick000]

i agree with musclePavel 100 percent. serge cant answer questions about your exact physiology. the best thing to do is try his workout for a month at the least, stick with it for that trial period religiously and see if it works. i love the looks of this routine because its a gut busting hardass workout and i love them. this is a golden age workout and i find with those they work the best when you eat like an animal!!! hehe eating cleanly of course =) musclepavel how long did it take u to get used to the low rest? a week? i do a lot of cardio and even on my routine im doing now i never take more than 2 minutes so i think ill groove perfectly with serge's routine!

[musclePavel]

Originally Posted by Selode5

Haha it's funny. I just began reading the posts made by you guys and everything Serge has stated goes against many people's beliefs on these forums, like the belief in resting, drinking milk, eating fruits/veggies, not overtraining, not doing 1000000 crunches everyday. Serge ate horses, rice and beans, no rice and no fruits/veggies and no milk and did 100000 crunches everyday, look at him.

Anyways here is my question: What do you think of the split done made by Derek? (http://www.teenbodybuilding.com/derek45.htm). I've been doing it lately. Do you think this routine will give me size?

Once I finish this routine, I may do a watered down version of your routine, (not because I'm trying to make up an escuse to not be in the gym, but because I simply think it may be a little too much. Maybe I don't have enough of the mind power :P).

Oh and btw, the website http://serge.nubret.youaremighty.com is uhh... easy to do. You simple replace the words behind the youaremighty.com. For example, you can put in http://bird.poo.youaremighty.com and instantly the bird poo will be mighty.

This program is not too much, thats what it takes get great results, once again, if i can do it, you can!

[musclePavel]

Originally Posted by Pro Serge Nubret

NO I am not JESUS you got me wrong, I maybe only THE BODYBUILDING GOD, that's already enough.

Serge

hahaha, well in that case i will be famous for all eternity, thanks!

[maverick000]

hey musclepavel sorry i was in agreement with you, not dan i dunno why i put that there. hehe sorry

[musclePavel]

Originally Posted by Pro Serge Nubret

I am still looking, I found already PETER, MARY MADELEINA = M IN M, but I don't count her as one of the 12. So still looking for 10 more. But I am afraid when I will find them, I will leave. But I don't want to leave yet.

Serge

i hope peter doesnt deny your existans 3 times

[maverick000]

hey musclePavel when your cranking serge's routine do you ever have to drop the weight as you approach the last few sets so you can keep your reps at 12? for example if you were doing 160 12 times and u could do it for the first 4 sets is it ok to drop it down a bit so you can keep it at 12 reps the last few or are u supposed to keep weight constant. i would assume its ok to drop the weight as your intensity level isnt dropping at all.

[musclePavel]

Originally Posted by maverick000

i agree with musclePavel 100 percent. serge cant answer questions about your exact physiology. the best thing to do is try his workout for a month at the least, stick with it for that trial period religiously and see if it works. i love the looks of this routine because its a gut busting hardass workout and i love them. this is a golden age workout and i find with those they work the best when you eat like an animal!!! hehe eating cleanly of course =) musclepavel how long did it take u to get used to the low rest? a week? i do a lot of cardio and even on my routine im doing now i never take more than 2 minutes so i think ill groove perfectly with serge's routine!

i got used to the low rest farily quick, the first day, workout A, when i was doing benchpress i did 115 pounds and it was so hard with only one minute rest, but on thursday i did chest again with 120 pounds 12 reps 8 sets, so you can say i got used to one minute, 12 reps with 8 sets 115 pounds just after one day of doing it because i could do more weight the next time. I think you will never get used to the one minute rest because you will constantly increase the weight, the only time you could get used to the low rest is by doing the same weight week after week even though you can go heavier to push your body. The body adaps very quick, thats why you always want progress, either you cut the resting time even more, increasing in intencity, or you simply add more weight.

[musclePavel]

Originally Posted by maverick000

hey musclePavel when your cranking serge's routine do you ever have to drop the weight as you approach the last few sets so you can keep your reps at 12? for example if you were doing 160 12 times and u could do it for the first 4 sets is it ok to drop it down a bit so you can keep it at 12 reps the last few or are u supposed to keep weight constant. i would assume its ok to drop the weight as your intensity level isnt dropping at all.

I choose a weight that i can consistently do 12 reps for the entire amount of sets, may it be 8 or 6 depending on the excersise, this is how Serge's program is done, if you choose to lower the weights with a pyramid like rutine you can do that , but it won't be Serge's rutine, and dont blame Serge's training program, if that doesnt work out for you. THe only time i lowerd the weights was the very first time i did the program, when i didnt know how much weight to use. I always have a training diary with me so i know exactly how much weight i use on every excersise because sometimes your mind can play tricks on you=]

[maverick000]

no no i wasnt trying to change it or anything and believe me i wouldnt come in here bad mouthing serge... lol ive been doing this long enough to know how to make anything work, some things just work better than others and in the end it all goes down to nutrition once the training is all done. i was just wondering that is all.

[maverick000]

oh yeah Pavel i here that, the mind is a very tricky and powerful thing. im a psych major and it still baffles me at how powerful it is. as arnold said, where the mind goes the body will follow and our boy serge obviously agrees about how powerful the mind is.

[jonny62]

serge what was your forearm workouts like and when did you do them?

what did you do for lower back as well?

[jonny62]

http://youtube.com/watch?v=ouo93fk11Es

serge(and everone else) what do you think of Silvio?

[highoctaine]

Serge i am proud to say that will be modeling my physique after yours and looking for similar resluts you had you are a great inspiration to me.

[Kiwi_]

Originally Posted by musclePavel

kiwi welcome to the real game

Serge, how does Lionel's training schedule look? is it exactly like how you've shown us with the abc split. Or has it been adapted to fit around the hours he works at his job? I ask this because i'm often quite tied up with work too.

[maverick000]

i rocked your workout for legs today and let me tell u it was great serge. dripping in sweat when i was done and loving it! was hitting squats at 275 for all sets and repping it at 12 just like you said and than moved onto the rest of the workout, i was dying. cant wait to see what happens in a few weeks, i hope i can be hitting those 12 reps at 300 lbs soon!

[VforVlad]

Originally Posted by maverick000

i rocked your workout for legs today and let me tell u it was great serge. dripping in sweat when i was done and loving it! was hitting squats at 275 for all sets and repping it at 12 just like you said and than moved onto the rest of the workout, i was dying. cant wait to see what happens in a few weeks, i hope i can be hitting those 12 reps at 300 lbs soon!

Wow, man congrats on those squats, thats pretty awesome..at least to me lol...i used to do 215 for 5 reps and i had to go down to 115-125 for 12 when starting this program.

[maverick000]

thanks vlad! my legs are one of my stronger body parts but its also cause i love to kill squats! i love the challenge and pain it brings, cause the more it brings the more i bring to kick its ass!

[Pro Serge Nubret]

Originally Posted by SergeFanNYC

This is great information. I hope that someone translates your book to English because I am interested in reading more on your philosophy and want to understand even more what goes on in your amazing head.

I was always a fan of your Physique, but now I am a fan of how you think and how you live. I think through your life experience as a bodybuilder, you maybe are pioneering a new way to use the mind to do so many other great things, more so then just developing a fantastic physique.

Everybody has the same kind of head, but some use it more than the others.

Serge

[Pro Serge Nubret]

Originally Posted by AtownKing187

Dang Serge is a great guy

You really think so?..

Serge

[Pro Serge Nubret]

Originally Posted by Selode5

aha u were pretty muscular before the weights. in USA system, its 171.6 lb at 5'5". and im 65kg at 2 meter... hopefully ill make some good gains'

and i have another question for you. wat is your opinion about genetics? do you believe they play a big part of how big you can get and how easily you can achieve it?

Genetic of course existe, but MIND POWER and EMOTIONAL POWER are more powerfull than genetic. I explained that already here.

Serge

[AtownKing187]

Originally Posted by Pro Serge Nubret

You really think so?..

Serge

Yes Sir i do, after reading every post in this thread..and after all the stuff you put up with in the begining...i can honestly say..Yes you are a great person.

[Pro Serge Nubret]

Originally Posted by pat07

Serge, this may be irrelevant but what were your hobbies? (Other than bodybuilding) Any sports your enjoy particularly?

I am an accountant, and body building was my hobbies, and soon became my job, but I am a artist painter.

Serge

[Pro Serge Nubret]

Originally Posted by m0r7

Thanks a lot for the answers and the tips you gave me . For the first and the second questions everything is clear now by i have some additional ones for the other questions .
3. You say that i don't need to do chin-ups and dips if i can't. So you say just to skip them in the routine and to go to the other exercises or do i need to put other exercises in their place?
4. I see that your routine is pretty intense and It is cardio but i think i will continue with the cardio . My motto is Don't Be easy with yourself. meaning that i want melt down from so much cardio. It will only increase the results.

And for the last one you are saying to eat when i am hungry. and the thing here is that i can eat unbelievable quantities of food which was the major problem for my obesity. For example in the mornings i feel unbelievable hunger and i can eat for one hour straight if i dont control my calorie intake. and then when i start eating every 2:30 hours sometimes i feel hungry before the 2:30 hours period has passed and other times i don't feel hungry even when it has passed. So basically what you are saying is that i need to eat when i am hungry.

And i have a new question just for curiousity . Lately i have been reading a lot interviews with body builders and i am escpecially interested in their nutrition. I see that some of them have in their nutrional program the so called "Cheat day". and i can say i don't believe in it - meaning to have a day in which you eat whatever you like - aren't you by doing this lie to yourself. What do you think about this?

When you do pull down on the pulley machine it is like chin-ups and when you do cable cross over it is like you do dips.

You will burn more calories by training harder and faster than doing cardio.

I am sure that never you could eat more than me, some day I could eat in one meal 7 kg of food. And if you eat 7 kg of food noway you can eat 2 hours 30 after. It will take you about 8 hours to eat again.

You read to much interviews, listen to you to your mind and your body, if they are in communion.

Serge

[Pro Serge Nubret]

Originally Posted by zyzyx

I think something is a bit off here. 1.80 meters is 5'11" and 2 meters is 6'7". Your profile says you are 5'10". Also, 65kg is 143 lbs, but your profile says you are 160 lbs. Maybe you should recheck your math?

You did get Serge's weight right though.

Anyway, just thought I'd clear that up for you. If Serge had weighed 172 lbs at 5'5", he wouldn't have needed to lift weights. He could have just competed as is.

Thank you, but I could not say anythig about this because I am not so familiar with inches and pounds.

Serge

[Pro Serge Nubret]

Originally Posted by dougy18

Serge I have been using your routine for a while now, I was able to jump right in with short rest times because of my stamina (from wrestling), and I gotta say I love it. Even though I have to lower the weight a good ammount, every body part I work is soar the from the workout (which is good!). I love how my heart beats fast, and how much I sweat during the whole workout, and not to mention the pump. I would really like to thank you for sharing your routine with everyone here.

So now just tell your friends about it and if some want to know more tell them to go to my website and watch the video clip : www.sergenubret.com

Serge

[dougy18]

Originally Posted by Pro Serge Nubret

So now just tell your friends about it and if some want to know more tell them to go to my website and watch the video clip : www.sergenubret.com

Serge

I've already been sharing it with people, it's good to have forums, people who have lived through it all can give advice on what worked and what didn't, and share their wisdom, thanks again for posting on here, your a legend. If i ever go to france I'm going to come visit you and thank you in person, (and maybe get an autograph )

[Pro Serge Nubret]

Originally Posted by C-24

That would be great

How did you do to eat all that amount of food in just an hour ? I eat at a normal speed and it takes me 20min to eat 500gr to 1kg of pea + 600gr meat.
I think it's a good workout for building the jaws muscle!

I just open my mouth put the food inside chew it more a few seconds, and keep doing that for one hours, try that.

Serge