Lately I have been searching for the great Serge Nubret's routine. I have learned that he practiced high volume with very few exercises.
An example quote:
"For something a little different but effective, try a technique developed
by the Ebony Frenchman himself Serge Nubret, 2nd place at the 1975
Mr. Olympia. Instead of adding weight on each set, keep the poundage
at a weight that you can do 12-15 reps with. Then in perfect form add an
extra rep to each succeeding set. Nubret used relatively light weights
in flawless form, moderate rep speed, and progressively higher reps to
sculpt a very majestic and stately physique, injury and ego free! And
as always do not forget to add weight periodically."
http://www.extremefitness.com/forum/...p/t-24176.html
So the point of this thread is asking where I can find his routine. Something different and contradicting to the overrated methods of modern bodybuilding.
If anyone knows of his routine, I will be greatly thankful of the information.
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Thread: Serge Nubret's Routine
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07-24-2006, 02:54 PM #1
Serge Nubret's Routine
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07-24-2006, 03:04 PM #2
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07-24-2006, 03:20 PM #3
thats an interesting method. once i clear 185 im gonna consider switching over to it. 185 seems to be the gateway weight where bb'ers start to approach "too big" status. if ur gonna compete that cool, but to look good, its not necessarily ideal.
anybody got a clue as to the science of this. it seems like you are stimulating the slow(?) twitch fibers more, but is there more to it
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07-24-2006, 11:12 PM #4Originally Posted by Pump Freak 86
anybody got a clue as to the science of this. it seems like you are stimulating the slow(?) twitch fibers more, but is there more to it
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07-25-2006, 08:34 AM #5
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07-25-2006, 08:45 AM #6
I saw an article on this type of workout its called german volume training.
http://www.bodybuilding.com/fun/luis13.htm
check it out5'10
180
10% BF
currently bulking
17-20 pounds gained in 40 days
*Thanks for Reps*
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07-25-2006, 08:49 AM #7Originally Posted by Pump Freak 86
You do know that he was on anabolic steroids year round for years? Keep that in mind before you go balls deep in this theory that you will look like him on some program he made himself! By the way you'll never approach the "too big status" unless you got a tug boat coming in off the eastern coast with cargo boxes full of HGH and AAS. Why the Fu*k do yall look up to these clowns in the IFBB? Get some new role models that know about training....Bill Starr, Mark Ripptoe, and Glen Pendlay
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07-25-2006, 11:10 AM #8Originally Posted by SwoleKat
Keep that in mind before you go balls deep in this theory that you will look like him on some program he made himself!
By the way you'll never approach the "too big status" unless you got a tug boat coming in off the eastern coast with cargo boxes full of HGH and AAS. Why the Fu*k do yall look up to these clowns in the IFBB?
Get some new role models that know about training....Bill Starr, Mark Ripptoe, and Glen Pendlay
Couldn't make it as a bodybuilder so you had to put your hopes into bringing everyone else down.
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07-25-2006, 01:00 PM #9Originally Posted by TheStuddMuffin
1. Serge Nubret was not natural...steriods were completely legal then and widely used. Even by your french ebony hero
2. An IFBB pro can do any program they like and still make gains? Why? They take more designer steriods and HGH than 99% of the world. They do their 6 day a week splits because they can get away with it beacuse of the positive nitrogen they attain from all the injections they take in a weeks time.
3. I'm not trying to bring anyone down! 99% of IFBB pros are dumb and don't know about training for ****...which means not following their sh*tty routines
4. If i crossed over to the dark-side and took an abundant amount of synthetic test. and HGH I know i could be a bodybuilder, but i choose to be natural and i weigh 235 at 11% bodyfat, so i'm not some 120 pounder that doesn't know **** about training
5. I don't think you know how powerful steriods are. There are IFBB pros that work no harder than you and me and are walking around with freaky muscle and weigh 270-300 pounds at 5% bodyfat.
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07-25-2006, 10:28 PM #10
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07-26-2006, 01:28 AM #11
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07-26-2006, 01:44 AM #12
- Join Date: Jun 2006
- Location: Chelmsford, United Kingdom (Great Britain)
- Age: 39
- Posts: 0
- Rep Power: 0
Originally Posted by TheStuddMuffin
If I rember rightly so was Arnold.Ansew to the few pms I've gotten since popping back on-line...
NO I never got full amount back from 'him', still owed for FAKE t3 and wu fee... More than a year on I can't be bothered to carry on chasing it up.. Unfortunatly word is he is on another bb community forum still selling
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07-26-2006, 11:28 AM #13
yeah, Serge was a high volume guy.....soemtimes he used light weights and just did set after set
I remember seeing some of his routines back in the 80s in books like "Beef It"
I think he would stay in the gym for hours.....after he finished one bodypart he would go lay in the floor and take a nap before doign the next bodypart
I think at some point, probably early in his career, he did train heavy...I have seen him attributed with a 500lb bench....then again seems all BB'ers claim a 500 bench and 21" arms, lol....even if they weigh 175"Humility comes before honor"
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07-26-2006, 12:17 PM #14
Surge Nubret was the man
In my opinion he had a near flawless physique.He was second only to Arnold he even beat the Incedible Hulk.I prfer thier look over todays pros.I hate thier bloated gut.I thought bodybuilding was about being symmetrical .Im trying to think who was the first pro to be pregnant onstage?Dorian?Anyone remember?
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07-27-2006, 02:02 AM #15
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07-27-2006, 02:05 AM #16
Inside Nubret's gym Sergio got set to train. Being already in his track suit he only had to place his red white and blue sweat band over his now completely bald head and we were away!
First on the agenda was calf work. Using only the standing calf machine and the seated calf machine, Sergio did at least eight sets of both exercises for at least 20 reps a set. He raised his heels up as high as he could at the top of the movement, and then lowered them as far as he could at the bottom. At first I got the impression that he wasn't working too hard, and then I happened to glance over to the weight stack. He was using the entire weight stack making it look like child's play!
After calves Sergio said he just wanted to do a little bit of back work just to keep in shape for the contest on Saturday. Using the old fashioned pulldown behind the neck exercise Sergio took the widest grip I've ever seen used on this exercise and commenced his first set. As I said Sergio used an extremely wide grip on the bar and pulled it as low down his neck as he could. He did about six sets of about 20 to 25 reps a set and worked to about 80% of true muscular failure. Following this Sergio did another six sets of at least 20 reps on the close grip reverse pulldown to the chest. Sergio had to really put out on these and worked them much harder than the aforementioned pulldowns.
Resting only for a few minutes Sergio then said he wanted to pump his shoulders up a bit. "Great, pump mine up while you're about it!" I thought to myself. Indeed it's my own personal opinion that Sergio's greatest bodypart is his deltoids even though nearly everyone else would probably say his arms. When Sergio Oliva spreads himself out to do a double bicep pose to the front or the rear no one, repeat no one, can stand next to him. He is the biggest and widest bodybuilder the world has ever seen and maybe will ever see! When he assumes these two poses he lust literally takes over the whole stage!
For his deltoids all I saw him do that day was seated press behind neck and seated alternate dumbbell forward raise. Using very moderate weights for a man of his immense strength Sergio did rep after rep of these two exercises non stop for about 8 total compound sets. On the press behind neck he used a fairly wide grip on the bar and used deep concentration to thoroughly stimulate those amazing delts, I was really surprised to see him do so many reps for his shoulders because I'm sure he did at least 20 reps each set!
When he couldn't do another rep in good style on the press behind neck Sergio rested a couple of minutes before going into the next part of his compound set which was the seated alternate dumbbell forward raise. This exercise was performed in very strict style and once again he did at least 20 reps a set if not more.
Sergio finished off his workout with one of his favourite exercises, parallel bar dips. On this exercise he lowered himself fairly low between the bars and in no time at all had completed a rather fast six sets of 20 to 25 reps using only his bodyweight!
After the workout was over Sergio declared to Nubret "Hey man I wanna eat!", so Nubret arranged for a French/English interpreter to take us to a small bistro.
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07-27-2006, 03:53 AM #17Originally Posted by TheStuddMuffinsponsored by Bulk Powders Australia
use code NAPARM in the 'redeem' box at checkout for a discount off your order
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07-27-2006, 09:27 AM #18
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07-27-2006, 04:59 PM #19
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08-15-2006, 02:55 AM #20
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08-15-2006, 03:06 AM #21
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08-15-2006, 02:25 PM #22
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08-19-2006, 09:41 PM #23Originally Posted by pinchharmonic
essentially yes but about half way through your sets you'd start to hit the wall and the sets would be harder and harder to hit that total volume,, plus serge used less then a minute between every single set. it a basic blood volume principle that clearly worked for him
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10-21-2011, 04:55 PM #24
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10-21-2011, 06:16 PM #25
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10-21-2011, 09:45 PM #26
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10-22-2011, 02:28 AM #27
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10-22-2011, 04:52 AM #28
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10-22-2011, 05:25 AM #29
515 PAGES from one of the best threads around here
http://forum.bodybuilding.com/showthread.php?t=972997
http://forum.bodybuilding.com/showth...8538011&page=1
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10-22-2011, 05:41 AM #30
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