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  1. #1
    flex Magazine June 2008 spirit3530's Avatar
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    Question Workout Program Review: The Serge Nubret Workout

    I have decided since I am getting ready to change phases I will be doing a 10 week review on the Serge Nubret workout. So I am taking a week off to prepare. The routine is found here

    http://forum.bodybuilding.com/showpo...&postcount=243

    I am an intermediate lifter at this point so it should be interesting. I have done St8flexed moderate and high volume workouts before so this should exceed the high volume levels of his workouts. Only modifications to the workout will be based on flexibility and the gym that I will be lifting in. I will be on a high protein moderate carbs moderate fats diet. Supps I will be taking are Focus xt and Green Mag. Updates will begin daily but by the second week it maybe weekly. However I will post all my workouts out of my paper journal at least once per week.

    This new routine will begin 21 Apr07.

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  2. #2
    Registered User crazydude69's Avatar
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    Subscribed.

    I am bery curious to see how this will turn out; I have read all of Serge's thread in the IFBB section, and his training philosiphy is very interesting.
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  3. #3
    Registered User bodman75's Avatar
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    I'm also very tall and gaining mass isn't that much of a problem with me, but I'm in the middle of cutting so I haven't been pushing the heavy heavy weights yet. I may want to try this though as I would love to see the results in a month while cutting.
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  4. #4
    III% Hola Bola's Avatar
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    This should be interesting!
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    Training Journal - http://forum.bodybuilding.com/showthread.php?t=153798631
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  5. #5
    flex Magazine June 2008 spirit3530's Avatar
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    Originally Posted by crazydude69 View Post
    Subscribed.

    I am bery curious to see how this will turn out; I have read all of Serge's thread in the IFBB section, and his training philosiphy is very interesting.
    Thanks.

    Originally Posted by bodman75 View Post
    I'm also very tall and gaining mass isn't that much of a problem with me, but I'm in the middle of cutting so I haven't been pushing the heavy heavy weights yet. I may want to try this though as I would love to see the results in a month while cutting.
    Well we will soon see. How it works for an Ecto Meso like me. Of course along with Focus xt and Green Mag i will have xtend too.

    Originally Posted by Hola Bola View Post
    This should be interesting!
    You know it bruh. My pre serge WO pics are gonna be the ones I took at the beginning of the month.

    3 on 1 off 3 on 1 off schedule.
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  6. #6
    Perma-bulker Andrew69's Avatar
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    I dont normally follow any logs, but this one has me intriqued!
    Subbed, bud
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  7. #7
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    I see neither the words Rippe nor Toe anywhere in this thread.

    Ban for life

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  8. #8
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    GREAT idea too spliting up quads and hams

    If you've never done it before you'll find it's one of the best things you can do for all around leg development.
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  9. #9
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    Of course, I'm here

    That workout has Spirit written all over it...short rest and lotsa reps. You're gonna love it.
    Last edited by cathryn; 04-18-2007 at 08:26 PM.
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  10. #10
    flex Magazine June 2008 spirit3530's Avatar
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    Originally Posted by Andrew69 View Post
    I dont normally follow any logs, but this one has me intriqued!
    Subbed, bud
    Thanks bruh, glad to have a regular as a supporter

    Originally Posted by Lion Heart View Post
    I see neither the words Rippe nor Toe anywhere in this thread.

    Ban for life

    I approve of this post

    Originally Posted by Lion Heart View Post
    GREAT idea too spliting up quads and hams

    If you've never done it before you'll find it's one of the best things you can do for all around leg development.
    Well I can't remember when I split it up like that but its all good. We'll see.

    Originally Posted by cathryn View Post
    Of course, I'm here

    That workout has Spirit written all over it...short rest and lotsa reps. You're gonna love it.
    Werd. I am getting all anxious now. I want to start it now but I have 36 hours before I can do it.


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  11. #11
    flex Magazine June 2008 spirit3530's Avatar
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    The Serge Nubert Workout

    Templete A1
    quad/chest

    squat (medium stance)
    135x12
    135x12
    225x12
    225x12
    225x12
    225x12
    225x12
    225x12

    Leg Press (close stance feet mid on sled)
    250x12
    250x12
    250x12
    250x12
    250x12
    250x12

    Leg extensions
    230x1 Fail
    200x1 fail
    130x12
    150x12
    150x12
    150x12
    150x12
    150x12

    incline barbell press (wide grip)
    135x12
    135x12
    135x12
    135x12
    135x12
    135x12
    135x12
    135x12

    flat db fly
    40x12
    40x12
    40x12
    40x12
    40x12
    40x12

    db press
    60x8
    50x4
    50x12
    50x12
    50x12
    50x12
    50x12

    incline db fly
    30x12
    30x12
    30x12
    30x12
    30x12
    30x12

    db pullovers
    85x12
    85x10
    75x2
    75x12
    75x12
    75x12
    75x12

    gym time 80 mins
    posing 3 min

    Well a few things here. This was a hard workout. I know I need to step my calories up as I wasn't prepared for this volume like I thought

    Legs were business as usual. The latter sets were hard as hell. I used the 45 sec rest time at first but by the last set I was at a min. When I got to Leg extensions I couldn't even budge 230 one time. Damn EGO shot to hell. Anyway I could defiantely feel my entire quad area screaming. Doms during the workout for the first time in a long time.

    Chest however is missing I think is a movement for contraction at the top for flys like a crossover or pec dec. Other than that my outer pecs were definately hit hard. I will ask serge if I can alternate a movement like crossovers or pec dec on different days. If he says I can't then I will have to wait to work inner pecs AGAIN. Pullovers were tough by this point. My body wanted to quit as I was SOAKED in sweat by this time. However I pressed through and deloaded the weight as necessary to complete the required 12 reps.

    The smart trainer I am tells me that on next quad/chest day I should decreass the poundage by 20% on all exercises to give me a quote "light" day so as to not burn out my cns to much. My goal is to increase weights as needed on the "heavy" 12 rep days. This idea was given to me when reading Serge say he used between 175 to 225lbs for his bench press. This tells me that he instinctively deloaded on one bodypart day to keep himself from burning out. I will be following this mindset for the duration off this review. Ok so here are my set point poundages for quad/chest day. Rest times LESS THAN 1 min ALWAYS However I will rest longer between exercises as needed.

    Squat 225
    Leg Press 250
    Leg ext 150
    incline bench 135
    flat db fly 40
    db bench 50
    incline db fly 30
    pullover 75

    This will be my starting point for next quad/chest workout A1.
    Last edited by spirit3530; 04-20-2007 at 11:14 PM.
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  12. #12
    Registered User Chris R.'s Avatar
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    I will also be watching your progress...

    I started Serge's program last week although I just started back in the gym after a long layoff...like 10 years. I had been running and I am in "ok" shape just not real strong which will come back in time. I turned 45 today so I'm no spring chicken and I can tell you this is a fantastic but tough workout. I fell down in the gym twice and caught myself on the machines, my legs gave out. When I was done I was having a very hard time driving home, I used the cruise control for the first time in years. Going up and down the stairs in my house is a real fun! (sore).

    When I did the back workout the other day I cut it down to six sets and I will work up to the required sets as I gain a bit more strength.
    I feel like I got run over by a bus, but that will also go away with time and exercise.
    Last edited by Chris R.; 04-20-2007 at 10:40 PM.
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  13. #13
    Registered User pathos86's Avatar
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    Good luck man, ill be watching your progress as i hope to start Serge's program as soon as i finish my cut.
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  14. #14
    flex Magazine June 2008 spirit3530's Avatar
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    Originally Posted by Chris R. View Post
    I will also be watching your progress...

    I started Serge's program last week although I just started back in the gym after a long layoff...like 10 years. I had been running and I am in "ok" shape just not real strong which will come back in time. I turned 45 today so I'm no spring chicken and I can tell you this is a fantastic but tough workout. I fell down in the gym twice and caught myself on the machines, my legs gave out. When I was done I was having a very hard time driving home, I used the cruise control for the first time in years. Going up and down the stairs in my house is a real fun! (sore).

    When I did the back workout the other day I cut it down to six sets and I will work up to the required sets as I gain a bit more strength.
    I feel like I got run over by a bus, but that will also go away with time and exercise.
    Well the only thing I would suggest is lowering the weight to a point that you can complete all required reps and sets. Its not gonna hurt you, however you will still will be using the program as it is designed.

    Originally Posted by pathos86 View Post
    Good luck man, ill be watching your progress as i hope to start Serge's program as soon as i finish my cut.
    Thanks for teh sub. Its gonna be an interesting ride I can tell you that. Infact it already is.
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  15. #15
    Registered User zyzyx's Avatar
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    Subscribed. I plan to try this method in just under a month, so I will be watching with interest. Better to watch someone else be the guinea pig first.
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  16. #16
    flex Magazine June 2008 spirit3530's Avatar
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    Originally Posted by zyzyx View Post
    Subscribed. I plan to try this method in just under a month, so I will be watching with interest. Better to watch someone else be the guinea pig first.
    Glad to have you aboard. I'll be your huckleberry.

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  17. #17
    Why so serious? AHTTG's Avatar
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    Originally Posted by spirit3530 View Post
    The Serge Nubert Workout



    Anyway, good luck. :O
    "It seems like your goal is not to help."

    log: http://forum.bodybuilding.com/showthread.php?t=147517853&p=960218773&viewfull=1#post960218773
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    Thats is some crazy volume compared to what I am used to

    Like you said Spirit, you definitely need to leave the ego at the door...
    You gotta love how sports will f*ck with ya, make you believe you can come back from an insurmountable deficit and then get kicked right in the nuts when you're almost there - Bluntdogg
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    I sweat BCAAs and sea H2O JoeyTS's Avatar
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    Originally Posted by spirit3530 View Post
    I have decided since I am getting ready to change phases I will be doing...the Serge Nubret workout....
    Awesome! I have been wanting to see someone with dedication and experience really give this routine a fair shot. They look like some brutal sessions so I am sure you will have 10 weeks of fun Can't wait to see your results and comments after the 10 weeks

    Subbed.
    ----------

    Looking for a workout program?
    Check out my new U/L write-up @
    http://forum.bodybuilding.com/showthread.php?t=160554001

    (the earlier original version from Feb 2007 @ http://forum.bodybuilding.com/showthread.php?t=1628631)
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    Originally Posted by Andrew69 View Post
    Thats is some crazy volume compared to what I am used to

    Like you said Spirit, you definitely need to leave the ego at the door...
    Hey its more volume than I have ever done especially in that amount of time.

    Originally Posted by JoeyTS View Post
    Awesome! I have been wanting to see someone with dedication and experience really give this routine a fair shot. They look like some brutal sessions so I am sure you will have 10 weeks of fun Can't wait to see your results and comments after the 10 weeks

    Subbed.
    Yeah I am gonna give it a go. Thanks for jumpin on. Btw I need to get to eating
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    Great beginning workout!

    I have a question regarding Serge's philosiphy of "adding weight to the bar with your mind". He talks about this a fair deal in his IFBB section thread, were he stipulates that with enough focus, (peak contractions, slow negatives, etc.) you can force your body to fail at 12 reps when usually you could do 20.

    Here is my understanding of his philosiphy: you do the first set with a weight you could normally do for about 20-25 reps, but you "add weight" with your mind to bring the muscles very close to failure by the 12th rep. Then you continue with low rest until by the 6th set you can barely get 12 reps just repping the weight normally.

    I was just wondering if you were using this method, because it sounds extremly hard.

    Great journal btw, and good luck with Back + Hams!
    Last edited by crazydude69; 04-21-2007 at 08:29 AM.
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    Originally Posted by spirit3530 View Post
    Well the only thing I would suggest is lowering the weight to a point that you can complete all required reps and sets. Its not gonna hurt you, however you will still will be using the program as it is designed.
    It will probably only take me a couple weeks so I'll just tough it out. My stregth is slowly coming back.
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    ahhhhh the volume hurts my eyes
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    Subbed. Interested to see your progress

    What exercises are you going to do for arms?
    Xtreme Formulations

    http://lifehacker.com/5811255/why-you-cant-win-an-argument-on-the-internet

    I worked out with a dumbbell yesterday. I feel *vigorous*. - http://forum.bodybuilding.com/showthread.php?t=153326891
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    subscribed

    id like to see how this program works out for the OP. I read serge's thread a month or so ago and thought it was pretty interesting too.
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    The Serge Nubert Workout Review

    Supps taken:

    1 scoop Focus xt (shot)
    .75 scoops Green Mag (shot)
    1.5 scoops On Whey
    4 scoops xtend

    20 ounces water.


    workout 2a

    chins
    bwx12
    bwx12
    bwx12
    bwx12
    bwx12
    bwx10
    undergrip pulldowns
    150x4

    rear pulldowns
    100x12
    100x12
    100x12
    100x12
    100x12
    100x12
    100x12
    100x12

    front pulldowns (wide)
    140x12
    130x12
    130x12
    130x12
    130x12
    130x12

    bent rows
    135x12
    155x12
    155x12
    155x12
    155x12
    155x12
    155x12
    155x12

    seated leg curls
    90x12
    90x12
    90x12
    90x12
    90x12
    90x12
    90x12
    90x12
    90x16

    Lying leg curls
    90x12
    90x2 owned
    70x12
    70x12
    70x12
    70x12
    70x12
    70x12
    70x12
    70x12
    70x16

    Gyn time 65 mins
    posing 5 mins.

    Ok I learned yesterday that I need to be more careful with the weight i choose for this review. I also mad sure I had a meal a couple hours prior to this workout so thigs were a little better today. So I was HOPING I wouldn't get owned today but as you can see it still happened a few times. After this workout I could barely lift my legs to go up the steps to practice posing. Remember I don't think these are my real maxes for these exercises however in order to have PROPER weight progression you have to back off a little and work your way back up. So for all you haters

    back rest time 45 secs
    I can't believe I got owned on the last set on chins but maybe I can get it going next time. I figured out a way to do rear pulldowns with hurting my shoulder and it really comes down to wear you place your hands on the bar. Doing them arnold style really wide hurts ALOT for me so I brought my hands a little closer than normal grip and I was able to do it no problem. Front pulldowns were normal only problem here was my ego was killed again. Bent rows went ok. I hit them with a really wide grip like normal. I should progress in weight on these next time.

    hamstrings rest time 30 secs
    Well I miss doing stiff leg deadlifts here but its not part of the plan so I will have to let it go for 9 more weeks. Both seated and lying leg curls went alright untill I looked at the paper and realized I had to do 15 reps instead of 12. I did an extra set for both exercises to get in the reps i MISSED.

    Weight setpoints
    chins bw
    rear pulldowns 100lbs
    front pulldowns 130lbs
    bent rows 155lb
    S leg curls 90lbs
    L Leg curls 70lbs
    Last edited by spirit3530; 04-21-2007 at 07:26 PM.
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    That's roughly 620+ reps by a quick count...hot damn. Incredible. Aching ego = building muscle. I'm really impressed with how you're able to drop it down and tackle this all out. It takes some serious dedication to do that.

    More carbs? You might have to attach an IV to get through all that! Going to be a shortage of sweet potatoes in Spirit's neck of the woods.
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    Originally Posted by crazydude69 View Post
    Great beginning workout!

    I have a question regarding Serge's philosiphy of "adding weight to the bar with your mind". He talks about this a fair deal in his IFBB section thread, were he stipulates that with enough focus, (peak contractions, slow negatives, etc.) you can force your body to fail at 12 reps when usually you could do 20.

    Here is my understanding of his philosiphy: you do the first set with a weight you could normally do for about 20-25 reps, but you "add weight" with your mind to bring the muscles very close to failure by the 12th rep. Then you continue with low rest until by the 6th set you can barely get 12 reps just repping the weight normally.

    I was just wondering if you were using this method, because it sounds extremly hard.

    Great journal btw, and good luck with Back + Hams!
    Well what I did was cut my normal poundages in half or atleast to guesstamated a low weight I might be able to get all the reps in so I could have a little weight progression here. What I got from serges words were that I need to focus on trying to contract or stretch the muscle every time. Using my mind to focus on the particular muscle group EACH time. I plan on increasing weight as I get stronger while using this approach. Hence that is why I went to a level on 90% of the exercise that I knew I could get 12 reps. Serge didn't say don't increase the weight he implied use your mind to make the exercise make the muscles work. No need for me to sit at 70lb leg curls if its so easy I don't break a sweat. He keeps saying to people if its easy increase the weight or lower the rest time. My rest times are already lower than his so if it becomes easy I move up in weight.

    Originally Posted by Chris R. View Post
    It will probably only take me a couple weeks so I'll just tough it out. My stregth is slowly coming back.
    Yeah its tough. Thats an understatement.

    Originally Posted by squatdeadbench View Post
    ahhhhh the volume hurts my eyes
    LOL QFT

    Originally Posted by little_dan View Post
    Subbed. Interested to see your progress

    What exercises are you going to do for arms?
    Thanks for joining up. Hmmm I think I will do incline curls/barbell curls. I plan on alternating close grip and wide grip on different days. I will stick to this exercises for a while. Doing db curls are kinda the same as bb curls IMO. For triceps I will do like he said. Pushdowns (pressdowns) using a v bar or straight bar and regular dips/ machine dips. It should get interesting tommorrow.

    Originally Posted by ba199 View Post
    subscribed

    id like to see how this program works out for the OP. I read serge's thread a month or so ago and thought it was pretty interesting too.
    Its gonna be an interesting journey for me too. Hopefully the information I learn from this workout will be good info for all.


    ALL:

    Feel free to ask questions or weigh in ANYTIME. I want a solid review so we must iron out all the angles. BTW my body is sore However DOMS in my quads has gone down in my quads quite a bit.
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    Thumbs up

    Originally Posted by cathryn View Post
    That's roughly 620+ reps by a quick count ...hot damn. Incredible. Aching ego = building muscle. I'm really impressed with how you're able to drop it down and tackle this all out. It takes some serious dedication to do that.

    More carbs? You might have to attach an IV to get through all that! Going to be a shortage of sweet potatoes in Spirit's neck of the woods.
    Wow 620+ reps lol seeing that makes me think I am crazy. Yeah my ego is taking a serious hit these days. However as I was looking at the weight and shaking my head I thought "damn I have to review this correctly so oh well". Yeah it has been kinda tough but I think it will be well worth it for all the newbs or experienced lifters to see what happens when a regular guys stops being "low volume" and starts getting Real... Really out of his mind high volume. The thing I noticed about this workout. The targeted muscle group WILL respond after the 5th set. There will be NO question whether you are "hitting" the muscle group. The analytical side of Sage LOVES this review because breaking it down and making it work makes it a puzzle in a way. I like that.

    LOL @ teh sweet potato comment. Yesterday I made the mistake of handling my Pre workout meal ineffectively. However I added PLENTY carbs after I was owned in the gym. So today I got it right and got busy with the sweet potatoes first thing in the morning. Although I was smoother than normal I am glad my energy level was steady. I am dedicated to making this workout work and making some size/strength gains off of it so that may mean a little extra calories to make that happen although I will be sticking to 1.2 grams to 1.5 grm per lb bw in Protein and carbs and fats will be increased as needed according to the mirror.
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  30. #30
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    Originally Posted by spirit3530 View Post
    After this workout I could barely lift my legs to go up the steps
    Ahh! Sounds familiar Sage!
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