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  1. #1681
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Originally Posted by RDRb View Post
    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.

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  2. #1682
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Originally Posted by FLEX_09 View Post
    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.

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  3. #1683
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Originally Posted by pete89 View Post
    serge, I want to buy your training dvd. im having trouble getting it on your web site tho.
    Try the french version, it works.

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  4. #1684
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Originally Posted by Kiwi_ View Post
    Serge did you use the rope much when working triceps?
    Never.

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  5. #1685
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Pro Serge Nubret is offline
    Originally Posted by abrown926 View Post
    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.

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  6. #1686
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Pro Serge Nubret is offline
    Originally Posted by graphyxx View Post


    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.

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  7. #1687
    Registered User wookalark's Avatar
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    wookalark is offline
    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.

  8. #1688
    here I come 20inch club Armando777's Avatar
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    Hi Serge,

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

    Leg extension full range motion too?

    Thanks Serge

  9. #1689
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Originally Posted by wookalark View Post
    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
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  10. #1690
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Originally Posted by Armando777 View Post
    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.

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  11. #1691
    Registered User abrown926's Avatar
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    Serge,

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

  12. #1692
    Registered User Lancastrian_Swe's Avatar
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    Lancastrian_Swe is offline

    Smile

    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.
    Last edited by Lancastrian_Swe; 02-17-2009 at 11:15 AM.
    "Bodybuilding is an art, and we must sculpt our body in such a fashion that it becomes a masterpiece."

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  13. #1693
    Registered User Lancastrian_Swe's Avatar
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    Lancastrian_Swe is offline

    Red face

    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
    Last edited by Lancastrian_Swe; 12-07-2008 at 02:30 PM.
    "Bodybuilding is an art, and we must sculpt our body in such a fashion that it becomes a masterpiece."

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  14. #1694
    Hercules88-the fruiterer- hercules88's Avatar
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    Smile

    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...
    PEACE AND HEALTH TO ALL.

  15. #1695
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Originally Posted by abrown926 View Post
    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"

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  16. #1696
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Originally Posted by Lancastrian_Swe View Post
    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
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    http://www.sergenubret.com/muscleawards
    http://www.sergenubret.com/personaltrainer
    Concours Serge Nubret Awards 2007 :Allez-ici pour voir tous les comp?titeurs... vous inscrire... ou voter : http://www.sergenubret.com/muscleawards/data/album/albumfr.php
    Mon site officiel : http://www.sergenubret.com

  17. #1697
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Originally Posted by Lancastrian_Swe View Post
    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
    Concours Serge Nubret Awards 2007 :Allez-ici pour voir tous les comp?titeurs... vous inscrire... ou voter : http://www.sergenubret.com/muscleawards/data/album/albumfr.php
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  18. #1698
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Originally Posted by hercules88 View Post
    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
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  19. #1699
    Hercules88-the fruiterer- hercules88's Avatar
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    plane ticket gathering

    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?
    PEACE AND HEALTH TO ALL.

  20. #1700
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    You need to be visiting us down here in New Zealand Serge.

    It is with people like you that this sport will never grow. "When you say, everything and anything to be pro, do you mean even to turn HOMO?...

    - Serge Nubret

  21. #1701
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    the new me

    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.
    Attached Images
    Last edited by ramstrong; 12-09-2008 at 01:12 PM.
    Defeat, Mannnn. I don't waste my time with it, when it comes i won't even notice, cause I'll be to busy looking Good!

  22. #1702
    Registered User Tommy1988's Avatar
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    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 !

  23. #1703
    TRAB PU KCIP Kiwi_'s Avatar
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    Any idea when it'll be available to purchase? i'd like to get it as a christmas present to myself.
    It is with people like you that this sport will never grow. "When you say, everything and anything to be pro, do you mean even to turn HOMO?...

    - Serge Nubret

  24. #1704
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    Hey guys

    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?

  25. #1705
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    Paris!

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

  26. #1706
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Originally Posted by hercules88 View Post
    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
    Concours Serge Nubret Awards 2007 :Allez-ici pour voir tous les comp?titeurs... vous inscrire... ou voter : http://www.sergenubret.com/muscleawards/data/album/albumfr.php
    Mon site officiel : http://www.sergenubret.com

  27. #1707
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    Pro Serge Nubret is offline
    Originally Posted by Kiwi_ View Post
    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
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  28. #1708
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Originally Posted by ramstrong View Post
    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
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    Concours Serge Nubret Awards 2007 :Allez-ici pour voir tous les comp?titeurs... vous inscrire... ou voter : http://www.sergenubret.com/muscleawards/data/album/albumfr.php
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  29. #1709
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    Originally Posted by Tommy1988 View Post
    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
    Concours Serge Nubret Awards 2007 :Allez-ici pour voir tous les comp?titeurs... vous inscrire... ou voter : http://www.sergenubret.com/muscleawards/data/album/albumfr.php
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  30. #1710
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    Originally Posted by Kiwi_ View Post
    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
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