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.
Quake with fear!!!!!!!!!!!!!!!!!!!!!
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04-14-2007, 11:03 PM #1
Workout Program Review: The Serge Nubret Workout
Cha Cha Cha
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04-15-2007, 08:20 AM #2
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04-15-2007, 10:03 AM #3
- Join Date: Jan 2007
- Location: Hannibal, New York, United States
- Age: 49
- Posts: 322
- Rep Power: 248
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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04-15-2007, 10:05 AM #4
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04-17-2007, 12:01 AM #5
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04-17-2007, 12:51 AM #6
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04-17-2007, 04:23 AM #7
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04-17-2007, 04:29 AM #8
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04-18-2007, 08:22 PM #9
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04-18-2007, 08:34 PM #10
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04-20-2007, 09:03 PM #11
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.
Cha Cha Cha
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04-20-2007, 10:24 PM #12
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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04-20-2007, 10:29 PM #13
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04-20-2007, 11:00 PM #14
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.
Thanks for teh sub. Its gonna be an interesting ride I can tell you that. Infact it already is.Cha Cha Cha
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04-20-2007, 11:12 PM #15
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04-20-2007, 11:38 PM #16
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04-21-2007, 12:16 AM #17
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04-21-2007, 12:21 AM #18
- Join Date: Oct 2004
- Location: Down Under (the bar!)
- Age: 52
- Posts: 5,779
- Rep Power: 5497
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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04-21-2007, 12:28 AM #19
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04-21-2007, 01:35 AM #20
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04-21-2007, 08:25 AM #21
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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04-21-2007, 12:12 PM #22
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04-21-2007, 04:17 PM #23
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04-21-2007, 05:16 PM #24
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04-21-2007, 06:33 PM #25
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04-21-2007, 07:14 PM #26
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 70lbsLast edited by spirit3530; 04-21-2007 at 07:26 PM.
Cha Cha Cha
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04-21-2007, 07:40 PM #27
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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04-21-2007, 07:45 PM #28
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.
Yeah its tough. Thats an understatement.
LOL QFT
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.
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.Cha Cha Cha
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04-21-2007, 07:59 PM #29
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.Cha Cha Cha
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04-21-2007, 08:41 PM #30
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