Serge Nubret, BodyBuilding Legend

[Pro Serge Nubret]

Hey Serge,

I was just wondering what kind of routine you would recommend for a 16-year-old bodybuilder. I'm really kind of weak, but I will say I like getting stronger. Basically my question is: do you think I should follow a strength-based routine, usually doing like 3-8 reps, or more of a hypertrophy-based routine with 8-12 reps, etc.?

Thanks.

Do my routine, but rest 1mnand half between set and maximum 12 set by body part.

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

[Pro Serge Nubret]

I hope so too!

How frequent did u eat througout the day Serge?
Whats ure favorite food?

I eat when my body ask me to.

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

[Pro Serge Nubret]

serge, I want to buy your training dvd. im having trouble getting it on your web site tho.

Try the french version, it works.

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

[Pro Serge Nubret]

Serge did you use the rope much when working triceps?

Never.

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

[Pro Serge Nubret]

serge,

You said you may come to Miami when you come to the US. I live in South Florida. Have you been to Florida before?

I lived there during 5 years, Miami.

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

[Pro Serge Nubret]

In that video at 0:48 you're doing curls but not going all the way up. Is this better than the full range of motion going from extended arms all the way up? Thanks.

I think so.

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

[wookalark]

Serge, do you or have you ever kept a training log. When you go to the gym is your workout already planned out in detail.

[Armando777]

Hi Serge,

What about overhead tricept press. Do you do full range motion with them too?

Leg extension full range motion too?

Thanks Serge

[Pro Serge Nubret]

Serge, do you or have you ever kept a training log. When you go to the gym is your workout already planned out in detail.

How I can do that, when I said I am listening my body?...

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

[Pro Serge Nubret]

Hi Serge,

What about overhead tricept press. Do you do full range motion with them too?

Leg extension full range motion too?

Thanks Serge

Yes I do.

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

[abrown926]

Serge,

What years did you live in Miami? Why did you live in Miami?

[Lancastrian_Swe]

What an honour to have such a legend like Serge Nubret in here sharing his knowledge.

Serge, the first time I read your thread was almost 1 year ago. I was thinking for a long time if Iam man enough to give your program a good try. But I was kind of scared of it because the ultra high volume of your program seemed too much for my lazy "mind". It has taken me 1 year to feel ready and give your routine a real try and I tend to do that with total dedication.


I have read the old thread once again to freshen up my memory about it and I feel totally ready to give this a go, starting today. I know how important it is to believe in what you do but Serge I honestly have to say that my mind is weak about this tremendous ammount of workout that is waiting for me. 2+ hours sessions, 6 times/week, in the gym with very high intensity is making me scared. But you are my inspiration so it will be easier.


Serge, Its very hard for me to get muscles and get strong.
I started to exercise 3.5 years ago because I was too fat. The first year I dropped from 115kg down to 86kg and after that all I have been doing is trying to put some mass on and get strong. I have tried many different workout programs and nothing works. After 3.5 years of exercising 3-5 times a week I cant even benchpress 100kg for 1 time. Im not happy with my body either, im 180cm tall and I weigh 90kg with alot of fat on my body. I cant even see my abs.


Personal trainers told me that I have very bad genes for body building but I hope thats not correct and I hope your routine is going to proove that.
Serge Im going to follow your program in detail but there is one thing that I will be doing different and that is the starting days. The gym I exercise at is closed on saturdays so I will be starting on Sundays and finish the week on Fridays. So the Saturdays will be my day off.


Iam so excited to start the first workout which will be in 15mins.
Serge as you can see in the picture below there is alot of work to be done on that body. The chicken has to become a lion.

My current status is:
Age: 30
Height: 180cm
Weight: 90.3kg
Arms: 40.7cm
Thighs: 60.5cm
Calves: 40cm
Waist: 105cm (!)

And now Im off to gym to do workout A. I hope i stay alive.

[Lancastrian_Swe]

The chicken is back and it survived the first day with lions.
I have hard time typing now, lucky me I can support my elbows on my chair


Impressions:
I have never felt the pump and the muscle contact like I did today.
It was also harder to get through this workout then I thought it would be.
Did I like it more then I expected ? Oh yea, I liked this more then any workout I have tried so far. It feels amazing.


Workout:
Leg workout took 38 min and already after 6 sets of squatting I felt ill.
I continued no matter what and when I was done with the leg workout I crawled to the toilet to get my pants down and see my legs all pumped. After 15 mins of resting it was time for Chest. I didnt look forward to this because I was so exhausted. I remembered that it was my mind trying to mess with me so I just continued. After a while I felt strong enough to complete 32 sets of chest which took me 53 mins. My chest was so big like never before, I went to the toilet once again and when I got my shirt up I couldnt believe how big my chest was.

One thing that was embarrassing is the low weight I was using.
Squatt: 35kg (77lbs)
Bench: 40kg (88lbs)

One guy asked me when I was doing my 8 sets of squatts: Hey how many warmup sets are you gonna do? I just laughed and said 5 more.

People may laugh at my weights but I will leave my EGO at home everytime just like I did today and I dont care what the weight is that I lift, its what I do with the weight that counts.


Im also happy that I didnt lose the pump though I did a full workout A.
The pump just got stronger and stronger even after 32 sets of chest. The muscle never felt empty. The resting time was 90 sec for squatt and legpress , 60 sec for legkicks and 45 sec for chest exercises. The pulse was as highest 172 when I squatted.

A liitle bit too much information I guess but Im so thrilled about how good it was so I thought I would share it.

Time to rest

[hercules88]

to the new trainer with the lions (hello and dont be hard on your self and call your fotos fatass) just say that you have lots to mould and work with! and once you apply dedication time to trainning i,m more than sure with correct tecknique Serge,s Trainning routine you will be ok...keep up the hard work and nice to see your improvements for weight loss...go easy and remember Rome was not all built in one year.peace...


to waterblender even if you just watch online peace to you bro....happy festive season and hope all is ok.

Serge you are in top condition i see from the photos, good works man.......peace.....i having some souvalaki waiting for you hmmmmmm...lamb/chicken.....hmmmm...

[Pro Serge Nubret]

Serge,

What years did you live in Miami? Why did you live in Miami?

From 1995 to 2000. I am explaining everything in my book "70 YEARS YOUNG"

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

[Pro Serge Nubret]

What an honour to have such a legend like Serge Nubret in here sharing his knowledge.

Serge, the first time I read your thread was almost 1 year ago. I was thinking for a long time if Iam man enough to give your program a good try. But I was kind of scared of it because the ultra high volume of your program seemed too much for my lazy "mind". It has taken me 1 year to feel ready and give your routine a real try and I tend to do that with total dedication.


I have read the old thread once again to freshen up my memory about it and I feel totally ready to give this a go, starting today. I know how important it is to believe in what you do but Serge I honestly have to say that my mind is weak about this tremendous ammount of workout that is waiting for me. 2+ hours sessions, 6 times/week, in the gym with very high intensity is making me scared. But you are my inspiration so it will be easier.


Serge, Its very hard for me to get muscles and get strong.
I started to exercise 3.5 years ago because I was too fat. The first year I dropped from 115kg down to 86kg and after that all I have been doing is trying to put some mass on and get strong. I have tried many different workout programs and nothing works. After 3.5 years of exercising 3-5 times a week I cant even benchpress 100kg for 1 time. Im not happy with my body either, im 180cm tall and I weigh 90kg with alot of fat on my body. I cant even see my abs.


Personal trainers told me that I have very bad genes for body building but I hope thats not correct and I hope your routine is going to proove that.
Serge Im going to follow your program in detail but there is one thing that I will be doing different and that is the starting days. The gym I exercise at is closed on saturdays so I will be starting on Sundays and finish the week on Fridays. So the Saturdays will be my day off.


Iam so excited to start the first workout which will be in 15mins.
Serge as you can see in the picture below there is alot of work to be done on that body. The chicken has to become a lion.

My current status is:
Age: 30
Height: 180cm
Weight: 90.3kg
Arms: 40.7cm
Thighs: 60.5cm
Calves: 40cm
Waist: 105cm (!)

And now Im off to gym to do workout A. I hope i stay alive.

Hi,

First thing, never listen any body, listen only to yourself, sp?cially to this stupid personal trainer who told you that that your are not geneticly built to be a bodybuilder, so now the only thing you should have in your mind is to show him how wrong he was.

Good like in your training, follow correctly my routine and you will succed, in the your pic you don't look as bad as you pretend.

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

[Pro Serge Nubret]

The chicken is back and it survived the first day with lions.
I have hard time typing now, lucky me I can support my elbows on my chair


Impressions:
I have never felt the pump and the muscle contact like I did today.
It was also harder to get through this workout then I thought it would be.
Did I like it more then I expected ? Oh yea, I liked this more then any workout I have tried so far. It feels amazing.


Workout:
Leg workout took 38 min and already after 6 sets of squatting I felt ill.
I continued no matter what and when I was done with the leg workout I crawled to the toilet to get my pants down and see my legs all pumped. After 15 mins of resting it was time for Chest. I didnt look forward to this because I was so exhausted. I remembered that it was my mind trying to mess with me so I just continued. After a while I felt strong enough to complete 32 sets of chest which took me 53 mins. My chest was so big like never before, I went to the toilet once again and when I got my shirt up I couldnt believe how big my chest was.

One thing that was embarrassing is the low weight I was using.
Squatt: 35kg (77lbs)
Bench: 40kg (88lbs)

One guy asked me when I was doing my 8 sets of squatts: Hey how many warmup sets are you gonna do? I just laughed and said 5 more.

People may laugh at my weights but I will leave my EGO at home everytime just like I did today and I dont care what the weight is that I lift, its what I do with the weight that counts.


Im also happy that I didnt lose the pump though I did a full workout A.
The pump just got stronger and stronger even after 32 sets of chest. The muscle never felt empty. The resting time was 90 sec for squatt and legpress , 60 sec for legkicks and 45 sec for chest exercises. The pulse was as highest 172 when I squatted.

A liitle bit too much information I guess but Im so thrilled about how good it was so I thought I would share it.

Time to rest

Good job, never quit.

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

[Pro Serge Nubret]

to the new trainer with the lions (hello and dont be hard on your self and call your fotos fatass) just say that you have lots to mould and work with! and once you apply dedication time to trainning i,m more than sure with correct tecknique Serge,s Trainning routine you will be ok...keep up the hard work and nice to see your improvements for weight loss...go easy and remember Rome was not all built in one year.peace...


to waterblender even if you just watch online peace to you bro....happy festive season and hope all is ok.

Serge you are in top condition i see from the photos, good works man.......peace.....i having some souvalaki waiting for you hmmmmmm...lamb/chicken.....hmmmm...

Thanks, just a plane ticket and i will be there.

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

[hercules88]

to all the people and students of this art,is it possible to send the king (Serge Nubret) on a world trip to promote his book and if so let my souvalaki feast be the beggining of the trip,Australia,the fee for air fair =? so if people can offer a dollar or two each then this could all be possible,Serge you last come to Adelaide for a seminar ,Who funded the trip back then and where was it held?

[Kiwi_]

You need to be visiting us down here in New Zealand Serge.

[ramstrong]

i would like to thank Serge for all his help and advice this year and 2009 will be the best year i will ever have as a bodybuilder. thanks to Serge's Training Style the Growth i made and improvement are unbelievable i like this look. The look of being contest ready at all time even in my off season, thanks Serge. Look out Water it going to be hard to beat me.

[Tommy1988]

Just to update the progress on the book 70 YEARS YOUNG only the finishing touches on the translation now.. to be honest some of the bits i love to read the most are the stories between Serge and the other competitors and the stories about him being an IFBB federation leader... Nubretization !

[Kiwi_]

Any idea when it'll be available to purchase? i'd like to get it as a christmas present to myself.

[Andy1337]

Hi guys, long time since i've been on here. Anyhow my bodybuilding has been like a roller coaster in the last 6months. I've been doing Serge's routine which i loved at first. However i started pushing my body to far in training and felt ill from it . Maybe because i was also training for a 10K road race doing 5mile runs along with Serge's workout. So now i still do Serge's principle style of training but change intensity to how my body feels. I want the euphoria of a good workout and not fatigue and long recuperation. So now i stay focussed on my body mind connection.


Hope you guys are all well?

[janholland]

Hi Serge
Saturday 13 december iam in Paris!!!!!!!!!!!!!

[Pro Serge Nubret]

to all the people and students of this art,is it possible to send the king (Serge Nubret) on a world trip to promote his book and if so let my souvalaki feast be the beggining of the trip,Australia,the fee for air fair =? so if people can offer a dollar or two each then this could all be possible,Serge you last come to Adelaide for a seminar ,Who funded the trip back then and where was it held?

A freing of mine called Trevor from Sufer Paradise, he aranged everything about 15 seminar through Australia.

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

[Pro Serge Nubret]

You need to be visiting us down here in New Zealand Serge.

I nearly went there once but at the last minute I had a movie to start. But If the New Zealand federation invite my I will be glad to come specially went my book will be in the store.

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

[Pro Serge Nubret]

i would like to thank Serge for all his help and advice this year and 2009 will be the best year i will ever have as a bodybuilder. thanks to Serge's Training Style the Growth i made and improvement are unbelievable i like this look. The look of being contest ready at all time even in my off season, thanks Serge. Look out Water it going to be hard to beat me.

Woo!!!...What a physic, congratulation. Can you post a pic of you before you started training with my training program?...

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

[Pro Serge Nubret]

Just to update the progress on the book 70 YEARS YOUNG only the finishing touches on the translation now.. to be honest some of the bits i love to read the most are the stories between Serge and the other competitors and the stories about him being an IFBB federation leader... Nubretization !

Thank you Tommy, you were a big help for the translation.

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

[Pro Serge Nubret]

Any idea when it'll be available to purchase? i'd like to get it as a christmas present to myself.

No, it won't be avalable for Christmas, but for the Arnold Classic.

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