Workout Program Review: The Serge Nubret Workout

[|ceman]

Solid review, spirit! Appreciate the detailed analysis (by bodypart) at the end and your thoughts on both the merits of the training and how your body responded.

Good luck with you on your next goals!

[spirit3530]

great review. Thanks for the very informative honest look at this program. You put in some awesome effort. I really appreciate the write-up

Thank you. JT fo following along on the journey.

Solid review, spirit! Appreciate the detailed analysis (by bodypart) at the end and your thoughts on both the merits of the training and how your body responded.

Good luck with you on your next goals!

Thanks Dan. I look forward to reading yours and pavel's log. I plan to take some of the things I learned and add them to my new plan.

[|ceman]

Thank you. JT fo following along on the journey.



Thanks Dan. I look forward to reading yours and pavel's log. I plan to take some of the things I learned and add them to my new plan.

I've never done a log on here (at least not yet). I journal all my workouts the old fashioned way - paper notebook.

I've already moved on a little bit from Serge's program. I don't follow it strictly anymore, but rather have incorporated some of the principles into a program that is a little better suited for my goals and my schedule. I still do most of my lifts with higher reps (10-12) and short rest (30-60 sec), but I have incorporated some high/low days on my compounds to help stimulate some strength building. All isolation moves are still high reps.

I hate cookie cutter routines, and I feel that both mentally and physically I need some variety, so I use the principles and apply them when I put together my own training plan.

[lebfreak]

spirit, thanks for the review some excellent stuff. It's been a joy reading your journal and feedback on this workout. I have a question though:

You talked about size gains and toning, what about strength and endurance?

I was somehow doing something very very remotely similar to this workout and it had its pros and cons as this workout did. However the most notable pros were the strength and endurance gains, and I only noticed those when I switched back to a regular workout with 3X6 or something.

What's your feedback on those two?

[spirit3530]

I've never done a log on here (at least not yet). I journal all my workouts the old fashioned way - paper notebook.

I've already moved on a little bit from Serge's program. I don't follow it strictly anymore, but rather have incorporated some of the principles into a program that is a little better suited for my goals and my schedule. I still do most of my lifts with higher reps (10-12) and short rest (30-60 sec), but I have incorporated some high/low days on my compounds to help stimulate some strength building. All isolation moves are still high reps.

I hate cookie cutter routines, and I feel that both mentally and physically I need some variety, so I use the principles and apply them when I put together my own training plan.

Understood man. Go ahead and give this place a try. Putting up a journal could be the extra motivation you might need to break through plateous. As long as you keep progressing thats all that matters.

spirit, thanks for the review some excellent stuff. It's been a joy reading your journal and feedback on this workout. I have a question though:

You talked about size gains and toning, what about strength and endurance?

I was somehow doing something very very remotely similar to this workout and it had its pros and cons as this workout did. However the most notable pros were the strength and endurance gains, and I only noticed those when I switched back to a regular workout with 3X6 or something.

What's your feedback on those two?

Thanks

Well I believe that if you still focus in your mind to continue to lift heavier you can get stronger in that rep range. The ideal goal is to get strong in the most optimal hypertrophy range. Some people have different amounts of fast and slow twitch fibers so you its gonna be different for everyone. Besides if you did lift in the 12 rep range you mind connection in the 6 rep range becomes "rusty" don't worry everything will pick up later. Thats why the optimal program will hit low mid and high rep ranges so that you want have that problem. Hence get strong on core lifts such as the bb row. Although the bb row is the kind of exercise that would be best used in a low mid and high reps too. I wouldn't use the same principle with cable laterals.


Sorry if I confused you.

[Andrew69]

Nice review Spirit!
Thanks for all the effort that went into it.



Andrew69's Review of the Review.

Soild effort. The reviewer kept us well informed and up to date at all stages, although the detail did drop off towards the end. Great insight by a guy that obviously knows his body well.

Rating : 8.5/10

[spirit3530]

Nice review Spirit!
Thanks for all the effort that went into it.



Andrew69's Review of the Review.

Soild effort. The reviewer kept us well informed and up to date at all stages, although the detail did drop off towards the end. Great insight by a guy that obviously knows his body well.

Rating : 8.5/10

Thanks andrew for the review of the reviewer.

[spirit3530]

Bump for the Serge Thread.

[TheStuddMuffin]

Were you bulking? And if so, how much weight did you gain during these 9 weeks?

[spirit3530]

Were you bulking? And if so, how much weight did you gain during these 9 weeks?

I was leaning out but my chest back shoulders triceps grew. Especially my chest.

[-MaKaVeLi-]

Anyway, good luck. :O

lmao, looks effective. I might try it in a few months

[spirit3530]

lmao, looks effective. I might try it in a few months

its worth a shot

[Smokin Horn]

BUMP. So anyone else been doing a routine similar to Serges? results?

[glyph98]

I tried to start it a few week ago.

So far, I had descent DOMS that I had not had in a long time in my shoulders and arms. However, my chest and legs did not respond very well. It seems that heavy and longer rest periods works better for me with those muscle groups. But I am going to sitck with this routine for a few more weeks and see what happens.

If nothing else, the change of pass was nice.

[DuaneGallant]

Hi Sage,

Did you do this 3 days on 1 day off for 10 weeks?

Did this work for you?

I've tried the 10X10's, 8X10's a year ago (Vince Gironda). I got great results initially, but I found you seem to plateau after a few months. I've been following the principles of the guys at x-rep, with good results. They do a mixture of stuff with some Vince Gironda principles.

Love to hear back from you. You look great.

[spirit3530]

Hi Sage,

Did you do this 3 days on 1 day off for 10 weeks?

Did this work for you?

I've tried the 10X10's, 8X10's a year ago (Vince Gironda). I got great results initially, but I found you seem to plateau after a few months. I've been following the principles of the guys at x-rep, with good results. They do a mixture of stuff with some Vince Gironda principles.

Love to hear back from you. You look great.

6 days per week. It is a solid muscle conditioning program.

[DuaneGallant]

6 days per week. It is a solid muscle conditioning program.

How long did you rest between each exercise? Did you do 30sec. to 1min. as per the 6X12's or 8X12's? Sorry for the questions.
I finished Day 2 this morning. upper body and legs are sore. I like it alot!