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  1. #2131
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    Originally Posted by musclePavel View Post
    yes it did with 10-11 lbs

    my current weight is around 183-185
    Nice job.

  2. #2132
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    Originally Posted by ss4vegeta1 View Post
    Did Arnold steel Serge's posing music?

    i dont think so man it is just the same music and arnold posed earlier you can see that.

    Mr Serge i would like to ask ; i've started your excercize routine 2-3 monhts ago but with a little problem; my waist measure increases anyhow.it was about 78 and now over 80 cm.i use your programme as you told us.but maybe because of i reduced meal number to 2-3 big meal. i knew before that if i eat very often my body cant get fat. But as you say if i eat when my body ask to me i think i eat too much in one meal.so can it make me fat?

    what i suppose to do ?

  3. #2133
    Registered User musclePavel's Avatar
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    Originally Posted by fehmi View Post
    i dont think so man it is just the same music and arnold posed earlier you can see that.

    Mr Serge i would like to ask ; i've started your excercize routine 2-3 monhts ago but with a little problem; my waist measure increases anyhow.it was about 78 and now over 80 cm.i use your programme as you told us.but maybe because of i reduced meal number to 2-3 big meal. i knew before that if i eat very often my body cant get fat. But as you say if i eat when my body ask to me i think i eat too much in one meal.so can it make me fat?

    what i suppose to do ?
    the question is , what are you eating?

  4. #2134
    Registered User fehmi's Avatar
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    Originally Posted by musclePavel View Post
    the question is , what are you eating?
    i am eating per body weight kg *2-2.5 gr protein(red meat,chickhen, eggs etc. ), and carbohydrats maybe kg*3.5-4 gr.
    (specially rice,bread,beans,lentil,,oatmeal) of course i dont count what i ate, but i dont use sugar,almost zero oil so i cant see anything harmful.

  5. #2135
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    Originally Posted by fehmi View Post
    i am eating per body weight kg *2-2.5 gr protein(red meat,chickhen, eggs etc. ), and carbohydrats maybe kg*3.5-4 gr.
    (specially rice,bread,beans,lentil,,oatmeal) of course i dont count what i ate, but i dont use sugar,almost zero oil so i cant see anything harmful.
    i think you eat too much carbs.

  6. #2136
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    Seminar Footage

    Ok, hey guys I have finally uploaded the seminar footage onto my youtube account: www.youtube.com/VanDammage14 I hope you all enjoy the videos.. make sure you click on the 'watch in high quality' option at the bottom of each video if you want to see them in better quality.

    I will also post them on here, to watch them in high quality on here click on the HQ button at the bottom of the video once it is playing..










    And as Pavel you posted your progression pictures up (good progress btw) I decided to upload a video I took posing after 3 months of starting Serge's training method, I feel I have developed good muscle shape but need to be gaining more size.. I can only afford 2-3 small meals a day at the moment.

    Last edited by Tommy1988; 01-24-2009 at 05:41 PM.

  7. #2137
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    Originally Posted by fehmi View Post
    i dont think so man it is just the same music and arnold posed earlier you can see that.

    Mr Serge i would like to ask ; i've started your excercize routine 2-3 monhts ago but with a little problem; my waist measure increases anyhow.it was about 78 and now over 80 cm.i use your programme as you told us.but maybe because of i reduced meal number to 2-3 big meal. i knew before that if i eat very often my body cant get fat. But as you say if i eat when my body ask to me i think i eat too much in one meal.so can it make me fat?

    what i suppose to do ?
    Your training have to be proportioned of what you are eating, more you eat harder you have to train, and I think that you are doing exactly the opposite.

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


    .
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  8. #2138
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Originally Posted by godog View Post
    Thank you "Conan" "Iceman/littledan" "SergeMyHero" "Riz", and above all Monsieur Nubret.
    I was Nubretised on 6th of January this year, and the result has come in heaps and bounds since the very first workout. I'm not an average attention wh*re but its nice to sometimes see everyone flummoxed at the gym, where they see me work out without any weights on the EZ bar!
    I started working out like this the day i got hold of the program chart (p9, old thread) but it has taken me this long to go through both threads, before i could post even a hello. tomorrow's a sunday, so this gave me the chance to write this longy post.
    Monsieur Nubret, i cannot fathom what i can do for you in return, but i will be obliged if i can, ever.

    Thank You. Thank You. Thank You.
    I am not waiting anything in return, I have been paid already seeing that you are happy about the training.

    Serge Nubret
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  9. #2139
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    Long live Serge Nubret!!! one of the top 3 best bodybuilders of all time ......
    ;-)

  10. #2140
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    Originally Posted by GottaBeHUGE View Post
    Could you go into a bit more detail about the proper weight to use and frequency the workouts should be done.

    Use the weight that allows you to do 12 reps in every set. Follow the rest time given in Serges routine. (link to Serges routine is below)

    http://www.performlabs.com/soft/template005wA.pdf

    http://www.performlabs.com/soft/template005wB.pdf

    http://www.performlabs.com/soft/template005wC.pdf


    When you manage to do 12 reps in every set (of the exercise you are currently doing) then its time to decrease the rest time and not use heavier weights. (not yet)
    Your target is 30 sec rest time between every set, except for legs where you should rest longer. And dont forget about the biceps and triceps where you dont rest between sets because you are supersetting them. When you manage to do 12 reps in every set and rest 30 sec between sets then its time to increase the weight. But remember that this routine is not about the weights you use its all about getting as much blood as possible into the muscle (the pump) and keeping it there for as long as possible. Chase the pump! Its extremily important to leave your ego at home

    How often?
    Monday: Workout A
    Tuesday: Workout B
    Wednesday: Workout C
    Thursday: Workout A
    Friday: Workout B
    Saturday: Workout C
    Sunday: REST


    An example of how I have done it with rest time and weights.
    Ill take bench press as an example.

    I started off with 60 sec rest time and 40kg (88lbs)
    2 weeks later I decreased the rest time from 60 sec to 45 sec because I could do 12 reps in every set and even more. It took me almost 5 more weeks
    to get down to 30 sec rest time between sets and manage to do 12 reps in every set with 40kg. Thats when I first increased the weight in benchpress to 42.5kg. This can hurt some peoples EGO and you get strange looks in the gym but its all worth it. And the difference in pump is huge when you get down from 60 sec to 30 sec rest time.

    One important thing to remember is that without enough of food will make you overtrain very fast. The food has to go with this routine or you will be fried fast. Happened to me after 4-5 weeks. What I did is I took 3 days rest, upped my calories and continued my training. I threw in some extra food which was 1kg (2.2lbs) of cottage cheese (1.5% fat) every day and honestly I feel more energized.

    Im currently eating about 380-400 gr of protein every day. Works good so far
    Last edited by Lancastrian_Swe; 01-25-2009 at 03:08 AM.
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  11. #2141
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    Originally Posted by musclePavel View Post
    i think you eat too much carbs.
    I agree with Pavel here.
    You say you eat 3.5-4 gr carbs per bw kg?

    Thats way too much, eat only as much carbs as you need to be able to exercise hard, not more then that.
    So lower your carb intake by lets say 100gr , that would be minus 400 calories per day, try that.
    Everyone reacts different on food intake but I can take myself as an example.

    88kg, working out 6 times a week with Serges routine (no extra cardio) and I eat between 120-200gr of carbs daily. Days I work my legs and chest I eat 200gr of carbs. Legs take alot of energy
    "Bodybuilding is an art, and we must sculpt our body in such a fashion that it becomes a masterpiece."

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  12. #2142
    Registered User fehmi's Avatar
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    Originally Posted by Pro Serge Nubret View Post
    Your training have to be proportioned of what you are eating, more you eat harder you have to train, and I think that you are doing exactly the opposite.

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


    .
    thank you sir ,but i think i also started to train harder.because i used to apply short sets (4 set for each exsercise ) and short reps like 6-9 with heavy weights now i am working out with high sets and high reps and i use the optimum weights which allow me to lift 12 times,i used to finish my training in 45 minutes before but now i am staying in the gym 1,5 hours and also tempo is higher because of i wait 30 second between sets.

  13. #2143
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    Originally Posted by fehmi View Post
    i am eating per body weight kg *2-2.5 gr protein(red meat,chickhen, eggs etc. ), and carbohydrats maybe kg*3.5-4 gr.
    (specially rice,bread,beans,lentil,,oatmeal) of course i dont count what i ate, but i dont use sugar,almost zero oil so i cant see anything harmful.
    oil is good for your body (especially extra virgin olive oil), remember that a bit of fat in your meals won't hurt you, quite the opposite
    We avoid risks in life...so we can make it safely to death.

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    I rep back 400+, just write 400+

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  14. #2144
    Registered User fehmi's Avatar
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    Thumbs up

    Originally Posted by Lancastrian_Swe View Post
    I agree with Pavel here.
    You say you eat 3.5-4 gr carbs per bw kg?

    Thats way too much, eat only as much carbs as you need to be able to exercise hard, not more then that.
    So lower your carb intake by lets say 100gr , that would be minus 400 calories per day, try that.
    Everyone reacts different on food intake but I can take myself as an example.

    88kg, working out 6 times a week with Serges routine (no extra cardio) and I eat between 120-200gr of carbs daily. Days I work my legs and chest I eat 200gr of carbs. Legs take alot of energy
    thanks for your advice my friend i will try it

  15. #2145
    Registered User fehmi's Avatar
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    Thumbs up

    Originally Posted by angeldevil View Post
    oil is good for your body (especially extra virgin olive oil), remember that a bit of fat in your meals won't hurt you, quite the opposite
    thank you i know it is necessary for our hormonal system,i take only quality oil like almond,walnut, a few sunflower(i dont know how to write correct form) oil and olive of course sorry about my English.i meant almost zero not too much and only amount as i need.
    Last edited by fehmi; 01-25-2009 at 09:19 AM.

  16. #2146
    I want that trophy! pete89's Avatar
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    serge im having trouble keeping a good pump in my back. when i do exercises like pulldowns i get a nice pump in my lats, then when i move on to something like rows which work the middle back more then the lats i feel i lose the pump in my lats. what should i do for this?

  17. #2147
    Registered User Lancastrian_Swe's Avatar
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    pete89 I have the same problem.

    But I think thats because when you do rowing you dont use your lats so much so its normal to start losing the pump in lats. Not sure though, lets wait and see what Pavel or Serge say on this one.
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  18. #2148
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Originally Posted by fehmi View Post
    thank you sir ,but i think i also started to train harder.because i used to apply short sets (4 set for each exsercise ) and short reps like 6-9 with heavy weights now i am working out with high sets and high reps and i use the optimum weights which allow me to lift 12 times,i used to finish my training in 45 minutes before but now i am staying in the gym 1,5 hours and also tempo is higher because of i wait 30 second between sets.
    You mean that you were not doing my training program before.

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  19. #2149
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    Originally Posted by pete89 View Post
    serge im having trouble keeping a good pump in my back. when i do exercises like pulldowns i get a nice pump in my lats, then when i move on to something like rows which work the middle back more then the lats i feel i lose the pump in my lats. what should i do for this?
    It's maybe you stay to long between set or you don't use enough weight.

    Serge Nubret
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  20. #2150
    Registered User fehmi's Avatar
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    Originally Posted by Pro Serge Nubret View Post
    You mean that you were not doing my training program before.

    Serge Nubret
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    .
    sure i've started your routine about 3 monhts ago before that day i used the programme above.and i dont understand i was taking more foods and train bad and i was not fat like today , now i eat carefully and train harder how can i get fat ? some fellows advice me lower carbohydrates but in this case i cant add no more protein because it means too much money
    and one more thing if i eat a big amount of protein like 50 gr in one meal, can my body use it %100 effective ?i had read in an article that a normal human body can synthes 30 gr protein in one meal.if so i dont want to take extra protein to leave them in the toilet
    Last edited by fehmi; 01-26-2009 at 11:14 AM.

  21. #2151
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    fehmi,

    I think that the great Iron Guru aka Vince Gironda was the first one who claimed that your body can not intake more then 30-40gr of protein. Thats why he suggested to eat every 3 hours. But that cant be 100% truth can it? Because you have Serge here who mostly ate 2 times per day and look at his body. Serge is the proof that +400gr protein intake in one meal works too.

    Iam also eating 2 times a day.
    Works like a charm so far. Your stomach gets big after a big meal but 6-7 hours later its totally normal again.

    Dont believe every article you read, scientists talk too much, experience is what counts.
    "Bodybuilding is an art, and we must sculpt our body in such a fashion that it becomes a masterpiece."

    Serge Nubret - The Legend of Perfection

  22. #2152
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    training chest when its a bit sore???

    Hey Serge , How are you? Hope u are good... I give 3days recovery for each bodypart so I train each bodypart 2 times per week.. do 15 sets all to failure I notice when i go to train chest its a little sore after 3days of recovery.. Is it ok to train my chest still and go all out?? The soreness is not that bad... REGARDS: PAUL

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    The 5 meals a day is to increase the metabolism, so as to assimilate and burn faster. Serge trains all the time and for 50+ years so his body is finely tuned... He eats 2x and it works, he has a great metabolism. I've seen him back in 1983 with about 20kg overweight !!! yes he even had a beard and had his massive pecs and arms...then, he went on his "famous" diet and he just exploded in quality and lost all the 'balast' he came in ripped and beat Eduardo Kawak at the Pro Wabba World in Geneva to take the title in the pro's! Nubret has his body totally understood. He got into this shape in about 2 months...incredible !
    The thing is that for every 1 million there's 1 Nubret... hope you're one man !
    Everyone will get great results on his Nubretization, get to the Universe level? takes freaky GENETICS.

    I'm now down to 128kg's and counting... at 120kg's I post the before & after diet fotos.
    The truth is found only onstage!

  24. #2154
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Originally Posted by fehmi View Post
    sure i've started your routine about 3 monhts ago before that day i used the programme above.and i dont understand i was taking more foods and train bad and i was not fat like today , now i eat carefully and train harder how can i get fat ? some fellows advice me lower carbohydrates but in this case i cant add no more protein because it means too much money
    and one more thing if i eat a big amount of protein like 50 gr in one meal, can my body use it %100 effective ?i had read in an article that a normal human body can synthes 30 gr protein in one meal.if so i dont want to take extra protein to leave them in the toilet
    Eat as much proteins that your body ask you to, and read less article.

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    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Originally Posted by Lancastrian_Swe View Post
    fehmi,

    I think that the great Iron Guru aka Vince Gironda was the first one who claimed that your body can not intake more then 30-40gr of protein. Thats why he suggested to eat every 3 hours. But that cant be 100% truth can it? Because you have Serge here who mostly ate 2 times per day and look at his body. Serge is the proof that +400gr protein intake in one meal works too.

    Iam also eating 2 times a day.
    Works like a charm so far. Your stomach gets big after a big meal but 6-7 hours later its totally normal again.

    Dont believe every article you read, scientists talk too much, experience is what counts.
    You got it exactly.

    Serge Nubret
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    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Originally Posted by paulmh View Post
    Hey Serge , How are you? Hope u are good... I give 3days recovery for each bodypart so I train each bodypart 2 times per week.. do 15 sets all to failure I notice when i go to train chest its a little sore after 3days of recovery.. Is it ok to train my chest still and go all out?? The soreness is not that bad... REGARDS: PAUL
    I love to be sore and when I fell sore I train even harder.

    Serge Nubret
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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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    Originally Posted by Publican View Post
    The 5 meals a day is to increase the metabolism, so as to assimilate and burn faster. Serge trains all the time and for 50+ years so his body is finely tuned... He eats 2x and it works, he has a great metabolism. I've seen him back in 1983 with about 20kg overweight !!! yes he even had a beard and had his massive pecs and arms...then, he went on his "famous" diet and he just exploded in quality and lost all the 'balast' he came in ripped and beat Eduardo Kawak at the Pro Wabba World in Geneva to take the title in the pro's! Nubret has his body totally understood. He got into this shape in about 2 months...incredible !
    The thing is that for every 1 million there's 1 Nubret... hope you're one man !
    Everyone will get great results on his Nubretization, get to the Universe level? takes freaky GENETICS.

    I'm now down to 128kg's and counting... at 120kg's I post the before & after diet fotos.
    20kg overweight?
    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

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    Originally Posted by Lancastrian_Swe View Post
    I agree with Pavel here.
    You say you eat 3.5-4 gr carbs per bw kg?

    Thats way too much, eat only as much carbs as you need to be able to exercise hard, not more then that.
    So lower your carb intake by lets say 100gr , that would be minus 400 calories per day, try that.
    Everyone reacts different on food intake but I can take myself as an example.

    88kg, working out 6 times a week with Serges routine (no extra cardio) and I eat between 120-200gr of carbs daily. Days I work my legs and chest I eat 200gr of carbs. Legs take alot of energy
    Carbs are suppose to be higher then protein intake for building muscle.

  29. #2159
    Registered User musclePavel's Avatar
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    Originally Posted by ANARKY View Post
    Carbs are suppose to be higher then protein intake for building muscle.
    oh really?

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    Carbs are entirely overrated when it comes to "building muscle." Everyone has different dietary needs, but a blanket statement of "carbs must be higher than protein" just isn't true.

    I built myself from 190lbs to 250lbs on less than 300g carbs/day, with 350g protein; and now I'm continuing my training on 80g carbs on training days, less than 30g on non-training days, with one carb loading day of 500-600g, and my protein intake hovers between 260-300g.

    The main fuel of lifting is carbs in the form of muscle glycogen; but after your glycogen stores are filled and can serve as the fuel for your lifting, what added benefit is there?

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