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  1. #2401
    Registered User Lancastrian_Swe's Avatar
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    Tommy is that a result after 4 months?
    In that case I'm very impressed! You are gaining lean mass and the shape of your body looks great. Very small waist and good shoulder width.



    For the guys who asked for Serges routine, here is the direct link.


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

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

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

  2. #2402
    Registered User Tommy1988's Avatar
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    Tommy1988 is offline
    Originally Posted by Citenex View Post
    Wow, amazing progress!
    Thanks Citenex

  3. #2403
    Registered User Tommy1988's Avatar
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    Tommy1988 is offline
    Originally Posted by Pro Serge Nubret View Post
    That's good Tommy, nice shape, good poser, just need to put some more muscle, I am very proud of you.

    Next April and May I will be in England to promote my book, can you beleive that you are only of a fews who has the chance to read my book "70 YEARS YOUG" already.

    Serge Nubret
    http://www.sergenubret.com
    http://www.sergenubret.com/muscleawards
    http://www.sergenubret.com/personaltrainer
    Thank you Serge, I just need to continue and make sure I eat and sleep well,
    I look forward to this book being a success, I'm sure it will be.

    I was the first to read it in English and hopefully millions more will read it again in the future.

  4. #2404
    Registered User Tommy1988's Avatar
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    Tommy1988 is offline
    Originally Posted by Lancastrian_Swe View Post
    Tommy is that a result after 4 months?
    In that case I'm very impressed! You are gaining lean mass and the shape of your body looks great. Very small waist and good shoulder width.



    For the guys who asked for Serges routine, here is the direct link.


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

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

    http://www.performlabs.com/soft/template005wC.pdf
    Thanks Lancastrian, I was training before but I started Serges method properly when I first read the book in October, after I met him in Paris, so 4 months

  5. #2405
    Registered User Ferrigno75's Avatar
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    Ferrigno75 is offline
    Hey Serge! wow i cannot believe i'm talking to the man in pumping iron! I have always been a fan of Arnold and for the past two years i have follwed his advice and workouts. I have seen progress but I think I could be having a change of heart. Recently I saw where you said that Weider would not let you into the Olympia because of a "porno" film you were supposedly in. Then you lost 12 pounds and dropped down to 200 lb's in a week. So they let you back in on a last second's notice. How low down. I believe if you had that 12 more pounds you would have beaten Arnold Hands DOWN! ! ! ! your body is perfect symmetry as well as muscularity and definition. Your Chest has a perfect roundness to it and your arms are so well shaped that Bigger is not always better. Not to mention your ABS!

    So my question to you is, I have been doing Arnold's routine that basically consists of the Pyramid principle where you start off with a warm up set and then pyramid up to 8 then 6 then 6 then 4 , 3, 2, etc. He believed this was what it took to develop the mass that is needed to have a great body to be sculpted. He would do alot of series of shocking the muscles once in awhile but he mainly advocated pyramiding up. However, you are saying that by doing moderately heavy weight (12 reps) with minimal rest (30/60 seconds) that you can get these results. Essentially, could Arnold have gotten his same physique or even perfected it even more by doing your workout? could his body still have gotten that big? I have been taught to Pyramid up in weight as long as I can remember but after reading what you have said about reps and the pump you are saying that you can achieve these results without having to wait 3 to 4 minutes of rest between sets by doing your workout?? I have bought your DVD and I am awaiting its arrival. You and Arnold did alot of the same exercises but the main difference is the number of sets and repetitions yall did? Could he have gotten the same results with your workout or better results?

    Thanks for your time and consideration,
    Blake

  6. #2406
    Registered User abrown926's Avatar
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    Serge,

    I was reading your posts on Iron age from late 2006. At that time you said you were only eating about 250gm of meat. Now that you are back in hard training have you increased the amount of meat you are eating? Also, have you stopped posting on the Iron age forum?

  7. #2407
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Pro Serge Nubret is offline
    Originally Posted by davemb View Post
    hi serge,
    will you let us know on this forum where you will be promoting your book in england?
    if it's a reasonable driving distance i'd like to see you and purchase a book from you.
    Sure!..
    But I will be in England to promote my book from April 15th to the end of May.
    But I will let you know on the forum.

    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

  8. #2408
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Pro Serge Nubret is offline
    Originally Posted by Tommy1988 View Post
    Thank you Serge, I just need to continue and make sure I eat and sleep well,
    I look forward to this book being a success, I'm sure it will be.

    I was the first to read it in English and hopefully millions more will read it again in the future.
    That's true you red it in French first. As you are the translateur. By the way I will send you today 2 more sentence to translate for me.

    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

  9. #2409
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Pro Serge Nubret is offline
    Originally Posted by Ferrigno75 View Post
    Hey Serge! wow i cannot believe i'm talking to the man in pumping iron! I have always been a fan of Arnold and for the past two years i have follwed his advice and workouts. I have seen progress but I think I could be having a change of heart. Recently I saw where you said that Weider would not let you into the Olympia because of a "porno" film you were supposedly in. Then you lost 12 pounds and dropped down to 200 lb's in a week. So they let you back in on a last second's notice. How low down. I believe if you had that 12 more pounds you would have beaten Arnold Hands DOWN! ! ! ! your body is perfect symmetry as well as muscularity and definition. Your Chest has a perfect roundness to it and your arms are so well shaped that Bigger is not always better. Not to mention your ABS!

    So my question to you is, I have been doing Arnold's routine that basically consists of the Pyramid principle where you start off with a warm up set and then pyramid up to 8 then 6 then 6 then 4 , 3, 2, etc. He believed this was what it took to develop the mass that is needed to have a great body to be sculpted. He would do alot of series of shocking the muscles once in awhile but he mainly advocated pyramiding up. However, you are saying that by doing moderately heavy weight (12 reps) with minimal rest (30/60 seconds) that you can get these results. Essentially, could Arnold have gotten his same physique or even perfected it even more by doing your workout? could his body still have gotten that big? I have been taught to Pyramid up in weight as long as I can remember but after reading what you have said about reps and the pump you are saying that you can achieve these results without having to wait 3 to 4 minutes of rest between sets by doing your workout?? I have bought your DVD and I am awaiting its arrival. You and Arnold did alot of the same exercises but the main difference is the number of sets and repetitions yall did? Could he have gotten the same results with your workout or better results?

    Thanks for your time and consideration,
    Blake
    I don't know if Arnold was doing my training program, will have the same kind of physique than I have but what I know Arnold's physic will be even better than what he reached.
    Every body is different and has a different shape, but he can change this shape a litle bit
    Arnold structure are bigger than mine it's because of that he looks begger than me, but talking about quantity of muscle each of us has I think that we were equal. For exemple we had the same arm mensuration.

    Serge Nubret
    http://www.sergenubret.com
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    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

  10. #2410
    IFBB Pro Bodybuilder Pro Serge Nubret's Avatar
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    Pro Serge Nubret is offline
    Originally Posted by abrown926 View Post
    Serge,

    I was reading your posts on Iron age from late 2006. At that time you said you were only eating about 250gm of meat. Now that you are back in hard training have you increased the amount of meat you are eating? Also, have you stopped posting on the Iron age forum?
    Where did you see me eating 250gm of meat a day?...I sais that I was eating about 3kg of meat a day.

    No now I cannot eat any more this amount of meat, but I have already all the muscles I need, so I just eat enough to keept them.

    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

  11. #2411
    workin on mah aesthetics MrKingston's Avatar
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    Hi Serge!

    I sketched you for fun a few weeks ago. You are an inspiration!

    - Ausbrah
    - Photoshop brah
    - Leangains crew
    - Redditor

  12. #2412
    Registered User Ferrigno75's Avatar
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    Ferrigno75 is offline
    I see what you are saying. He could have been alot more sculpted and defined by doing your workout but he had alot more mass. Overall yall had the same muscle quantity he was just on a larger frame so he looked bigger. So this pyramid principle you think is a waste of time? You think that I could look even better by doing your training program of 6 sets x 12 reps of moderate weight? I will post pic's of me doing Arnolds routine for the past 2 years then I will try your routine for awhile and post some pic's. It looks pretty intense.

    Not trying to be a bother to you but I am a Christian and have recently learned that Silvio Samuel is a Christian and I have read where you are a Christian? Has bodybuilding ever gotten in the way of your Christian faith? Knowing this you and him are the biggest inspirations to me because I don't know of many Christians in this sport? I could be wrong though. You are a great role model and Thanks for all of what you have said on this forum. Your a really nice guy!

  13. #2413
    Registered User Tommy1988's Avatar
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    Tommy1988 is offline
    Originally Posted by Pro Serge Nubret View Post
    That's true you red it in French first. As you are the translateur. By the way I will send you today 2 more sentence to translate for me.

    Serge Nubret
    http://www.sergenubret.com
    http://www.sergenubret.com/muscleawards
    http://www.sergenubret.com/personaltrainer
    I have sent you them, and wow 6000 messages in your inbox is alot, you are very popular right now.


    And Mr Kingston that is a good drawing you did..

  14. #2414
    Registered User SpencerGrant's Avatar
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    Serge, est il possible de suivre un entrainnement similaire au tien en ne disposant que de 45 min par groupe musculaire par semaine (en fait 3 seances de 1h30-2h max) ?
    autre question, dans ton programme, lorsqu'on enchaine des series de 12 reps avec une minute de repos entre chaque, est ce qu'on doit arriver a l'echec musculaire a la 12ep rep, ou bien doit on utiliser un poids tel qu'on pourrai en fait faire 3 ou 4 reps supplementaires si on le voulait? je demande ca car dans la video que tu as poste, le gars qui s'entrainne fais ses dernieres reps aussi rapidement que ses premieres ce qui veut dire qu'il pourrait en faire largement plus.
    si la reponse est "oui on peut le faire en 3 seances de 1h30-2h" et "non pas besoin d'aller jusqu'a l'echec musculaire" alors il est possible que j'alterne mon entrainnement heavy duty avec le tien.

    english: serge is it possible to follow an training method close to yours of you can only train 45min per muscle group per week (indeed 3 trainings of 1.5 to 2 hours max)?
    another question: in your program, when you repete 12 rep sets with one minute rest between, do you have to go until failur or do you have to use a weight that you could lift for 3 or 4 more reps if you would like to?
    I ask that because in the video you posted, the guy does his last reps as fast as his first, witch means that hi could indeed do much more reps.
    if the answer is "yes you can do that within 3 sets of 1.5 - 2h a week", and "non you don't have to go until failure", it is possible that I alternat my heavy duty training with yours
    Last edited by SpencerGrant; 02-23-2009 at 10:27 AM.

  15. #2415
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    Originally Posted by MrKingston View Post
    Hi Serge!

    I sketched you for fun a few weeks ago. You are an inspiration!

    wow that is really good

  16. #2416
    Registered User Tommy1988's Avatar
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    Originally Posted by SpencerGrant View Post
    Serge, est il possible de suivre un entrainnement similaire au tien en ne disposant que de 45 min par groupe musculaire par semaine (en fait 3 seances de 1h30-2h max) ?
    autre question, dans ton programme, lorsqu'on enchaine des series de 12 reps avec une minute de repos entre chaque, est ce qu'on doit arriver a l'echec musculaire a la 12ep rep, ou bien doit on utiliser un poids tel qu'on pourrai en fait faire 3 ou 4 reps supplementaires si on le voulait? je demande ca car dans la video que tu as poste, le gars qui s'entrainne fais ses dernieres reps aussi rapidement que ses premieres ce qui veut dire qu'il pourrait en faire largement plus.
    si la reponse est "oui on peut le faire en 3 seances de 1h30-2h" et "non pas besoin d'aller jusqu'a l'echec musculaire" alors il est possible que j'alterne mon entrainnement heavy duty avec le tien.

    english: serge is it possible to follow an training method close to yours of you can only train 45min per muscle group per week (indeed 3 trainings of 1.5 to 2 hours max)?
    another question: in your program, when you repete 12 rep sets with one minute rest between, do you have to go until failur or do you have to use a weight that you could lift for 3 or 4 more reps if you would like to?
    I ask that because in the video you posted, the guy does his last reps as fast as his first, witch means that hi could indeed do much more reps.
    if the answer is "yes you can do that within 3 sets of 1.5 - 2h a week", and "non you don't have to go until failure", it is possible that I alternat my heavy duty training with yours
    The reason for not going to failure in the videos is that the exercises were not yet the last set, by the last set it would be much harder than the first.

    You can put the weight up if you like, but by this method we do 6 sets of 12 reps, maybe 3 sets for begginers, then 4 then 5 then 6 sets, using a weight that is not going to failure until the 6th (or last) set.
    Last edited by Tommy1988; 02-23-2009 at 02:55 PM.

  17. #2417
    Hoplite Zeneth's Avatar
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    Originally Posted by Ferrigno75 View Post
    Hey Serge! wow i cannot believe i'm talking to the man in pumping iron! I have always been a fan of Arnold and for the past two years i have follwed his advice and workouts. I have seen progress but I think I could be having a change of heart. Recently I saw where you said that Weider would not let you into the Olympia because of a "porno" film you were supposedly in. Then you lost 12 pounds and dropped down to 200 lb's in a week. So they let you back in on a last second's notice. How low down. I believe if you had that 12 more pounds you would have beaten Arnold Hands DOWN! ! ! ! your body is perfect symmetry as well as muscularity and definition. Your Chest has a perfect roundness to it and your arms are so well shaped that Bigger is not always better. Not to mention your ABS!

    So my question to you is, I have been doing Arnold's routine that basically consists of the Pyramid principle where you start off with a warm up set and then pyramid up to 8 then 6 then 6 then 4 , 3, 2, etc. He believed this was what it took to develop the mass that is needed to have a great body to be sculpted. He would do alot of series of shocking the muscles once in awhile but he mainly advocated pyramiding up. However, you are saying that by doing moderately heavy weight (12 reps) with minimal rest (30/60 seconds) that you can get these results. Essentially, could Arnold have gotten his same physique or even perfected it even more by doing your workout? could his body still have gotten that big? I have been taught to Pyramid up in weight as long as I can remember but after reading what you have said about reps and the pump you are saying that you can achieve these results without having to wait 3 to 4 minutes of rest between sets by doing your workout?? I have bought your DVD and I am awaiting its arrival. You and Arnold did alot of the same exercises but the main difference is the number of sets and repetitions yall did? Could he have gotten the same results with your workout or better results?

    Thanks for your time and consideration,
    Blake
    Actually, Arnold generally did a LOT of sets...for example, if you read his encyclopedia of bodybuilding he claims he never did less than 5 sets per exercise and was frequently doing 25 triceps sets, which is actually more than Serge advocates for that muscle.

    Great progress BTW Tommy, especially in the arms.
    No crew crew.

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    Originally Posted by MrKingston View Post
    Hi Serge!

    I sketched you for fun a few weeks ago. You are an inspiration!

    Nice job, what a pitty I did not have it before, I would put it in my book.

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    Originally Posted by Ferrigno75 View Post
    I see what you are saying. He could have been alot more sculpted and defined by doing your workout but he had alot more mass. Overall yall had the same muscle quantity he was just on a larger frame so he looked bigger. So this pyramid principle you think is a waste of time? You think that I could look even better by doing your training program of 6 sets x 12 reps of moderate weight? I will post pic's of me doing Arnolds routine for the past 2 years then I will try your routine for awhile and post some pic's. It looks pretty intense.

    Not trying to be a bother to you but I am a Christian and have recently learned that Silvio Samuel is a Christian and I have read where you are a Christian? Has bodybuilding ever gotten in the way of your Christian faith? Knowing this you and him are the biggest inspirations to me because I don't know of many Christians in this sport? I could be wrong though. You are a great role model and Thanks for all of what you have said on this forum. Your a really nice guy!
    I think that Arnold routine is good too, it goes with his mentality, and my goes with mine. A mixed of both could be good.
    I know Silvio very well, he is a nice guy, you can see right away that he is a Chritians or at least he beleive in Jesus.

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    Originally Posted by SpencerGrant View Post
    Serge, est il possible de suivre un entrainnement similaire au tien en ne disposant que de 45 min par groupe musculaire par semaine (en fait 3 seances de 1h30-2h max) ?
    autre question, dans ton programme, lorsqu'on enchaine des series de 12 reps avec une minute de repos entre chaque, est ce qu'on doit arriver a l'echec musculaire a la 12ep rep, ou bien doit on utiliser un poids tel qu'on pourrai en fait faire 3 ou 4 reps supplementaires si on le voulait? je demande ca car dans la video que tu as poste, le gars qui s'entrainne fais ses dernieres reps aussi rapidement que ses premieres ce qui veut dire qu'il pourrait en faire largement plus.
    si la reponse est "oui on peut le faire en 3 seances de 1h30-2h" et "non pas besoin d'aller jusqu'a l'echec musculaire" alors il est possible que j'alterne mon entrainnement heavy duty avec le tien.

    english: serge is it possible to follow an training method close to yours of you can only train 45min per muscle group per week (indeed 3 trainings of 1.5 to 2 hours max)?
    another question: in your program, when you repete 12 rep sets with one minute rest between, do you have to go until failur or do you have to use a weight that you could lift for 3 or 4 more reps if you would like to?
    I ask that because in the video you posted, the guy does his last reps as fast as his first, witch means that hi could indeed do much more reps.
    if the answer is "yes you can do that within 3 sets of 1.5 - 2h a week", and "non you don't have to go until failure", it is possible that I alternat my heavy duty training with yours
    You have to go every time to failure, only the first one you cannot. To find faillure for every set just is a question of resting time.
    My training is good for people who wants to training hard a muscle group and don't want to stay in the gym all day long, because with 30 to 60 secondes rest you have plenty time in 45 minutes.
    What is good in bodybuilding is everything you do to gain muscle is goo, so if you can do both go for it, if it's your heart which ask for it, and not just because someone asked to do so.

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    Originally Posted by Tommy1988 View Post
    The reason for not going to failure in the videos is that the exercises were not yet the last set, by the last set it would be much harder than the first.

    You can put the weight up if you like, but by this method we do 6 sets of 12 reps, maybe 3 sets for begginers, then 4 then 5 then 6 sets, using a weight that is not going to failure until the 6th (or last) set.
    But again, about me it's differente because I am able to put in my MIND the weight I want, so I can lift a real weight of only 200 pounds and think that in the bar I have 400 pounds. That way I can have the failure any time I want.

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  22. #2422
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    I am just back from the gym where I tried serge's kind of training.
    I have done 60 sets of 12 reps, about 1 min between sets, 6 sets per exercice.
    I have done legs, shoulders and traps.
    about 2h

    it is quite different from heavy duty training, it is even the oposite but I think both of these works.
    they stresse the muscle in a very different way, but both are hard training.

    the sensation after training is amazing.
    used about half of the weitht I used to lift with heavy duty. (50 to 60%)
    within 6 sets of 12 reps, the first two sets are a children game, but the two last are hell.
    sometimes, at the 6th set, I failed to do the 12 reps
    for some exercices, like squat, I needed more than one minute of rest (about 1'30") for other, I could rest only 45 sec.

    I think I will really alternate heavy duty and this method: one week heavy duty, one week serge's way.
    as I begin to cut next week, it will be a good thing I think.

  23. #2423
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    Wow! I will do that. I will mix your methods with his. Just imagine what he would have looked like if he would have done that! Over here in the state's it is hard to find articles and pictures of you but Arnold is everywhere so this is why I naturally chose his style of training. But I looked really hard and finally found this so I am very greatful and appreciative. How come your not in many magazines over here? Is it your choice or they just choose not to put you in them?

    I have always wondered this. You always had an ID bracelet on in your workout photos. What was engraved on it?

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    Hello Serge,

    I first want to say how pleased I am to have you posting on these boards. It's a great privilege and honor for all the rest of us.
    I've been following your program for a little over a month now, and I must say the results are fantastic. I have a few questions though:

    How many hours of sleep did you try to get each night during your training prime?
    I believe that you recommend to keep the same period between exercises as between sets within exercises (~30sec - 1 min). Is this correct?
    Also, do you keep that short interval for rest between the two arm supersets? I don't know if I could maintain intensity for 32 sets with just a minute of rest...
    Finally, for my second superset on arms I'm already using the lightest bar our gym has, and can't quite get 12 reps on the last 2 sets with good form. Do you recommend taking 30 seconds rest, cheating slightly with form, or just doing as many reps as I can. Lately I've been taking the short rest. I still have an amazing pump in my biceps and it allows me to get through those last 2 sets without cheating.

    Thank you for all your time and dedication Serge!

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    Originally Posted by Zeneth View Post
    Actually, Arnold generally did a LOT of sets...for example, if you read his encyclopedia of bodybuilding he claims he never did less than 5 sets per exercise and was frequently doing 25 triceps sets, which is actually more than Serge advocates for that muscle.

    Great progress BTW Tommy, especially in the arms.
    Thanks Zeneth, hopefully I will make more progress and keep everyone up to date.. my chest seems to need alot more concentration to develop though compared to say my arms, or shoulders, or back, which are all responding very well to this training right now. And my calves are about the same size as my arms when pumped, I should post some vids after I work my calves sometime..

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    Originally Posted by Ferrigno75 View Post
    Wow! I will do that. I will mix your methods with his. Just imagine what he would have looked like if he would have done that! Over here in the state's it is hard to find articles and pictures of you but Arnold is everywhere so this is why I naturally chose his style of training. But I looked really hard and finally found this so I am very greatful and appreciative. How come your not in many magazines over here? Is it your choice or they just choose not to put you in them?

    I have always wondered this. You always had an ID bracelet on in your workout photos. What was engraved on it?
    It was a gift, nothing was engraved on it.

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    Originally Posted by MaximusW View Post
    Hello Serge,

    I first want to say how pleased I am to have you posting on these boards. It's a great privilege and honor for all the rest of us.
    I've been following your program for a little over a month now, and I must say the results are fantastic. I have a few questions though:

    How many hours of sleep did you try to get each night during your training prime?
    I believe that you recommend to keep the same period between exercises as between sets within exercises (~30sec - 1 min). Is this correct?
    Also, do you keep that short interval for rest between the two arm supersets? I don't know if I could maintain intensity for 32 sets with just a minute of rest...
    Finally, for my second superset on arms I'm already using the lightest bar our gym has, and can't quite get 12 reps on the last 2 sets with good form. Do you recommend taking 30 seconds rest, cheating slightly with form, or just doing as many reps as I can. Lately I've been taking the short rest. I still have an amazing pump in my biceps and it allows me to get through those last 2 sets without cheating.

    Thank you for all your time and dedication Serge!
    1?) I try to sleep as much I could, about 7/8 hours
    2?) no rest between set exercices. just the time to reach the machine .
    3?) no rest between two arms superset.
    4?) do it with a dumbell. No cheating

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    hi serge, I follow your scheme for 3 week now and I like it.
    but I train every morning on a empty stomach, but I have no problems with that
    I have alot of energy and I also got stronger
    I was wondering would I lose muscle this way?

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    Serge my friend I did your workout for chest and It was amazing! You figured it out before anyone else. i have never felt a pump like that before and i kept it for a few hours after my workout!! I see exactly what you mean that you never know til you try it. My appetite was definately there! I ate everything in my house when I got home. I think your workout is the way to go. I believe if you do it right you will build the muscle but if you don't then you won't..... I have some old pictures of you but don't know how to post them on the forum so there under my name Ferrigno75. just click on my name and it will take you to them! In one picture you said you never used a spotter but there is a spotter there?

    In your routine that you give I know that some exercises are an example. For instance you said you never did Bent over rows but there in your workout on here. Could you give us some alternate exercises that you did besides your basics on chest, back, arms, shoulders, legs, abs.

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    finally, I don't know if this training is for me...
    I have done my second training today, attempted to do chest + back (and even arms but I gave up with this idea)
    started with flat bench.
    I use to bench with 330 lbs (150kg) for 4reps (when I am very weak as these days) to 9 reps (on my best)
    so after a warming, I started with 80kg(176lbs) and done my 12 reps. but I felt like it was too much for the following, so I went lighter with 70kg (154) 1min after I tried to do 12 reps failed about the 11 reps, so I went lighter with 60kg (132lbs) but again that was too much, so I finaly went with 110lbs. to finish my 8 sets of 12 reps
    110lbs is 1/3 of my usual bench traing weight, I felt like people was looking at me as if I was a noob...but the deal is not about what people think of you.
    the trouble is that my triceps was burning and geting tired much fastest than my chests...


    I felt very very tired from yesterday's training witch is another bad point.
    I wanted to to my inclined bench sets but just befor I moved, the last place available was busy...
    I waited too long so I decided to give up with chests, and did the back.

    decided to use 1/3 of the weight I used to with 30 sec between chest
    but again, the little muscles were tired and burning soon before the big muscles. in this case, my biceps were asking me to stop as my back was ready to go on for hours...

    the other bad point was that I didn't take any pleasure.
    I only suffered, and with ridiculous weight, and with this feeiling of being in overtraining.
    I start to guess the reason why eating 600gm of protein a day: training like that each muscle twice a week is probably going to burn a big amount of muscle.


    I think this training is good for heart, good for burning fat, good for preserving from injuries, and you dont need any training partner to manage with super heavy weights
    I think it does its job for anabolism, but I don't know if everybody is made for that. like everybody is not made for heavy duty training.
    it is a training adapted to people who have just 45min to train a muscle as it takes about 10 min per exercice

    my leg training with that was good as I really feel really stiff.
    but is it really adapted to each bodypart?
    on my case I don't know.I'll probably try it with arms
    as I have allways been lifting heavy weights, it is a brutal change of feeling.

    everyone definitly have to try this, as other training methods to see what is best for them.
    Last edited by SpencerGrant; 02-25-2009 at 05:42 AM.

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