Serge Nubret, BodyBuilding Legend

**Armando777** · 03-14-2009, 10:01 PM

Originally Posted by Pro Serge Nubret

As I said already, my MIND control my physique, so it will be impossible for me to try to lift heavy weights because my MIND won't be able to help me any more, because the weight will be more important for me that the muscle itself. So perfect form is the most important thing to have a perfect body, it's impossible to make a peinting with a big brush.

I thing that 50 or 70 gr of carb is not enough, specially if you train the way I am doing.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards
http://www.sergenubret.com/personaltrainer

Hi Serge,

I reduced the weight a bit and focused on very good form and the contraction of the muscle. My chest is now so sore from shoulder to inner chest...wow.

Do you recommend using a wooden block for the toes in calf raises?

Whatever moderate weight I use my instinct now tells me how much time to rest (based on feeling on pump too), when I'm at the gym. So I don't need to keep log book (only keep the same rest time throughout the exercise).
Is this right?
Now I focus more on my mind making it harder through the exercise (through the strict form and focus contraction at the top).

Thank You Serge

**Kiwi_** · 03-15-2009, 03:20 AM

Serge you're a qualified accountant right? did you ever put that into practise, or did you go straight into owning your own gym and stuff?

I'm studying toward a commerce bachelor at the moment and considering majoring in accounting, I don't suppose there's any advice you could give me?

**CelticTheTruth** · 03-15-2009, 09:13 AM

Serge , you're such an inspiration for me!

**beginnerbutold** · 03-15-2009, 12:38 PM

Hi serge:
I am new to even using gymn. I only recently joined a gymn. I have 18% body fat. I weigh 200 lbs. Would just using machines instead of free weights help me? How often should I lift? My goal is to reduce my body fat from 18% to between 10%-12% right now. Would supplements like BCAA, creatine, gulctamine, protein powders help me? Thanks.

**C-24** · 03-15-2009, 12:59 PM

Serge,

How did you know how to develop the shoulders to pecs ratio ? I mean, how is it possible to tell if you have developed deltoids too much compared to the pecs or vice versa.

Meilleures salutations,

Andrea

**C-24** · 03-15-2009, 01:08 PM

Originally Posted by beginnerbutold

Hi serge:
I am new to even using gymn. I only recently joined a gymn. I have 18% body fat. I weigh 200 lbs. Would just using machines instead of free weights help me? How often should I lift? My goal is to reduce my body fat from 18% to between 10%-12% right now. Would supplements like BCAA, creatine, gulctamine, protein powders help me? Thanks.

You do not sound serious about lifting weights. You're talking to the best bodybuilder out there, with 50years of experience in the sport and you didn't even read the workout samples he's sharing with us.
There's a link of those workouts on this topic and the old thread. Read them and you will be able to answer your questions by yourself.

As far as I know Serge wouldn't recommend you to use supplements (and I wouldn't too, because you're beginning to train and you don't need that). You have to train hard to stimulate your body's testosterone and put it to the highest level.
By training hard, eating good food, you will lose bodyfat and gain muscle, accelerate your metabolism, and be healthier. That's the way to go.

**Tommy1988** · 03-15-2009, 07:14 PM

Hey, Serge I know you obviously prefer bodybuilding to acting, but I am interested to know what your favourite film is that you acted in? and what is your overall favourite film?

**Pro Serge Nubret** · 03-15-2009, 09:47 PM

Originally Posted by ss4vegeta1

Serge how in the hell did you get your lower back so defined? I can actually see the tailbone almost. And at 53 amazing. I understand you did alot of pulldown variations and pullovers. Instead of deadlifts you did a pulldown to where you let the bar hang over your front delts and you sat on another bench and pulled back until you felt a stretch in your lower back?

I think it's a mix of all that.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards
http://www.sergenubret.com/personaltrainer

**Pro Serge Nubret** · 03-15-2009, 09:49 PM

Originally Posted by Armando777

Hi Serge,

I reduced the weight a bit and focused on very good form and the contraction of the muscle. My chest is now so sore from shoulder to inner chest...wow.

Do you recommend using a wooden block for the toes in calf raises?

Whatever moderate weight I use my instinct now tells me how much time to rest (based on feeling on pump too), when I'm at the gym. So I don't need to keep log book (only keep the same rest time throughout the exercise).
Is this right?
Now I focus more on my mind making it harder through the exercise (through the strict form and focus contraction at the top).

Thank You Serge

Yes I used the wooden block for my calf.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards
http://www.sergenubret.com/personaltrainer

**Pro Serge Nubret** · 03-15-2009, 09:51 PM

Originally Posted by Kiwi_

Serge you're a qualified accountant right? did you ever put that into practise, or did you go straight into owning your own gym and stuff?

I'm studying toward a commerce bachelor at the moment and considering majoring in accounting, I don't suppose there's any advice you could give me?

Yes I am, but not really practise, only a few months for my father.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards
http://www.sergenubret.com/personaltrainer

**Pro Serge Nubret** · 03-15-2009, 09:52 PM

Originally Posted by CelticTheTruth

Serge , you're such an inspiration for me!

Thank you.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards
http://www.sergenubret.com/personaltrainer

**Pro Serge Nubret** · 03-15-2009, 09:55 PM

Originally Posted by beginnerbutold

Hi serge:
I am new to even using gymn. I only recently joined a gymn. I have 18% body fat. I weigh 200 lbs. Would just using machines instead of free weights help me? How often should I lift? My goal is to reduce my body fat from 18% to between 10%-12% right now. Would supplements like BCAA, creatine, gulctamine, protein powders help me? Thanks.

You use what you have in your gym. Try to do my training program, you will lose your fat and gain muscles at the same time.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards
http://www.sergenubret.com/personaltrainer

**Pro Serge Nubret** · 03-15-2009, 09:57 PM

Originally Posted by C-24

Serge,

How did you know how to develop the shoulders to pecs ratio ? I mean, how is it possible to tell if you have developed deltoids too much compared to the pecs or vice versa.

Meilleures salutations,

Andrea

If you train in tan-top, and you are an artist you will see that.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards
http://www.sergenubret.com/personaltrainer

**Pro Serge Nubret** · 03-15-2009, 10:00 PM

Originally Posted by Tommy1988

Hey, Serge I know you obviously prefer bodybuilding to acting, but I am interested to know what your favourite film is that you acted in? and what is your overall favourite film?

LES TITANS, because it was my first one and about my favorite overall film, difficult to say, so many.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards
http://www.sergenubret.com/personaltrainer

**Armando777** · 03-17-2009, 08:32 PM

Serge,

1)Since I've reduced the weight I keep thinking I'm going to Lose the gains. Should I be worried?

2)I am using my mind to focus on the strict sets and making it harder. Like you said, now I'm using a small brush (lighter weight) and I'm using it to make the muscle bigger and sculpt it? Or just sculpting it?

I've began BB with Only your system, since my join date here on BB.com. Only thing I take is a multi vitamin.

Right now I'm 17 1/4 inches arms. This is my first workout with reduced weight but stricter and harder focus on the muscles (first time arms), so I'm just worried about losing the gains.

Thanks Serge

**Pro Serge Nubret** · 03-17-2009, 10:37 PM

Originally Posted by Armando777

Serge,

1)Since I've reduced the weight I keep thinking I'm going to Lose the gains. Should I be worried?

2)I am using my mind to focus on the strict sets and making it harder. Like you said, now I'm using a small brush (lighter weight) and I'm using it to make the muscle bigger and sculpt it? Or just sculpting it?

I've began BB with Only your system, since my join date here on BB.com. Only thing I take is a multi vitamin.

Right now I'm 17 1/4 inches arms. This is my first workout with reduced weight but stricter and harder focus on the muscles (first time arms), so I'm just worried about losing the gains.

Thanks Serge

I...It's not how many pounds you are lifting, but the combined of the 3 things :
1?) How many pounds your lifting
2?) How long is your resting time between set....1/2 or 1 minute for upper body
3?) How many set you do by muscle group....18 sets minimum.
If you eat enough protein, you won't lose anything.

II...You must try to be stronger and stronger, so you will able to left more and more weigh, then get more and more muscles.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards
http://www.sergenubret.com/personaltrainer

**Ferrigno75** · 03-18-2009, 12:46 PM

Hi Serge, I have been doing your workout for about 4 weeks now and am seeing incredible gains. I have lost some muscle mass while gaining muscle! I am still doing everything once a week though but yesterday I felt like I could do alot more at the end of the back workout so I think my body is adapting! So maybe another week with still once everything then go up to hopefully 2x a week.

I remember you saying on here that you saw Arnold doing moderate weight so I went and looked up some of the bodybuilders routines from the 70's and I came across Bill Grant's workout.

He basically believed in high intensity workouts with high volume same as you. He would normally do 3 or 4 sets with 12 reps with 30 to 60 seconds rest. For example he said that he, as well as Arnold, Robby Robinson, Ken Waller when he worked out with them at Gold's in the 70's would start off with 135 warm up, then jump straight to 225 for 1'st set, then 275, then 315, then 365 all the while still doing 12 reps. The only thing that is a little different is he said for the last set they would periodically do drop sets putting on 385 or 405 and do maybe 5 reps then strip down and do another 3 to 5 reps all the way til they got to 1 plate on each side. So for the last set they really did about 20 reps. He said they would do this for all the exercises and for all body parts. He couldn't handle working out every body part 2x a week so he only worked out 4 days a week because his body needed more time to recover. He only did 4 sets instead of 5 like everybody else at Gold's because his body needed that extra recovery time as well. I know it is a little bit different than sticking with the same weight as you suggest but I just wondered what you think about this kind of training? I know you have never tried it but just curious of what you think?

**reaperschild** · 03-18-2009, 06:55 PM

serge ive have another queastion if you could answer please. its about the supposed homeostasis people talk about. lets say your eat 1800 calories while trying to cut. whats longest you should remain at that before your body would adgust and how much should you subtract or add to prevent it from happening like 100 or 10 or what? thanks alot

**ss4vegeta1** · 03-18-2009, 07:28 PM

Serge do you remember training Makkawy? How was he like? A nice guy? Do you remember how many sets he would crank out? Protein?

Serge what was the hardest muscle for you to build?

**dippeli** · 03-19-2009, 03:43 AM

when doing bench press, do you push the bar all the way up or like half way. I have noticed that if you push it all the way up, your triceps get more involved so I have just done like "half movement" from bottom to middle.

**BillabongVolcom** · 03-19-2009, 05:02 AM

Serge, on your program it says to rest 1 minute for Chest and Shoulder exercises, but 30 seconds on your Back exercises. Why would you rest shorter for the second largest muscle group?

**ss4vegeta1** · 03-19-2009, 06:29 AM

Went to the gym this morining did Legs & Calves

Squat 8x8
Leg Press 8x8
Standing Calve Raises 6x15

@1 min rest in between.

Oh my God I am so tired.

Also I couldn't sleep last night, was up all night but still did my workout and on a empty stomach.

**Publican** · 03-19-2009, 04:14 PM

Hello everyone,

I too did legs, abs, calves and pumped up some weak parts such as shoulders and did about 8 sets of arms.

Stretched for 15 minutes whole body 2x

Started with 6 sets of 30 full stack Cybex abs crunches
6X20 Full stack about 60Kg of rope pulldowns for serratus (Arnold in pumping Iron)

Quads :
Legs extentions 1/2 stack 6x12 great pump
Leg press 6x12 start with 'plates each side of 20kgs then 5 plates then 6 plates rock bottom and no lock outs.
Did not squat?

Ichios/ Hamstrings :
6x12 lying flat hamstring curls on Cybex with just 5-6 plates
6x15 seated Cybex at 10 plates

Calves :
Seated machines with 4x20kg's 6x15 nice & slow !
Standing calf machine about 110kg's on machine + my bodyweight of 121kg's
5x15 should have done 6 sets but was a bit deconcentrated by noise of people next to me !

Then I touched up some shoulders with 4x12 behind neck on Cybex with about 7 plates
4x12 lateral raises on Cybex with 6 plates

arms :
just 4 good strict sets of concentration curls with 17kg dumbell 4x12
Triceps pulley pushdowns 60kg stack 4x12

Tomorrow it's pecs & arms so I just pumped them a bit to look good on the way out of the gym !

Drove home and downed a protein shake. Now it's 9pm and food glorious food is on it's way... I have a maid full time in Brazil (please don't give me the rap about slavery - she's white and I pay her well...for Brazil) and she cooks Chicken breasts, Integral 'whole' Rice, mixed salad...who can ask for more?
Boy I'm wasted...my legs are aching ! works well the Nubretization

**Armando777** · 03-19-2009, 05:34 PM

Originally Posted by ss4vegeta1

Went to the gym this morining did Legs & Calves

Squat 8x8
Leg Press 8x8
Standing Calve Raises 6x15

@1 min rest in between.

Oh my God I am so tired.

Also I couldn't sleep last night, was up all night but still did my workout and on a empty stomach.

I followed Serge's program exactly.
It took me about 3 months before I got adjusted to Serges program. After that it got better. And all the time "natural."
Well worth it.

**rickw** · 03-20-2009, 04:41 AM

Serge will your new book be for sale at the book stores or only on your web site?
Thanks
Rick Westgate

**Serge_My_Hero** · 03-20-2009, 01:17 PM

Drove home and downed a protein shake. Now it's 9pm and food glorious food is on it's way... I have a maid full time in Brazil (please don't give me the rap about slavery - she's white and I pay her well...for Brazil) and she cooks Chicken breasts, Integral 'whole' Rice, mixed salad...who can ask for more?
Boy I'm wasted...my legs are aching ! works well the Nubretization[/QUOTE]

I'm back in Chicago now and I really miss Rio! The people were great! I got a chance to practice some Brazilian Jiu-jitsu while down there.

Serge do you think its possible to work out twice a day on your program and practice Jiu-jitsu at night and still put on muscle? Or is that too much cardio? I'm thinking if I keep my protein up and eat enough food I will be O.K.

**fehmi** · 03-20-2009, 02:58 PM

i would like to ask a question;

Serge you told us you ate just two big meals, but also 2-3 kg of horse meat everyday,right ? How could it be possible to eat 1,5 kg meat in one meal and also we need to eat carb so we going to be exactly full.

Do you recommend to follow a daily to diet which includes 4-5 meals?

**UkTrev** · 03-20-2009, 03:35 PM

Hi everyone. I have just heard the terrible news that Serge is in a coma in Labroisiere hospital in Paris. His daughter has told us that as yet they haven't confirmed what has caused this and as of today, Serge is in a more stable condition.

Hopefully his recovery will be very quick.

On behalf of everyone here - Get well soon Serge. All the best to you and your family my friend. Speak soon. Trev

**|ceman** · 03-20-2009, 03:53 PM

Originally Posted by UkTrev

Hi everyone. I have just heard the terrible news that Serge is in a coma in Labroisiere hospital in Paris. His daughter has told us that as yet they haven't confirmed what has caused this and as of today, Serge is in a more stable condition.

Hopefully his recovery will be very quick.

On behalf of everyone here - Get well soon Serge. All the best to you and your family my friend. Speak soon. Trev

If true, this is terrible news.

My thoughts and well wishes with Serge and his family.

**Kiwi_** · 03-20-2009, 05:05 PM

Originally Posted by UkTrev

Hi everyone. I have just heard the terrible news that Serge is in a coma in Labroisiere hospital in Paris. His daughter has told us that as yet they haven't confirmed what has caused this and as of today, Serge is in a more stable condition.

Hopefully his recovery will be very quick.

On behalf of everyone here - Get well soon Serge. All the best to you and your family my friend. Speak soon. Trev

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