Serge Nubret, BodyBuilding Legend

[ZenBowman]

Mr Nubret, you are a champ. Hats off to you brah...

[SergeFanNYC]

I agree. Many years ago I met the late great Reg Park. He indicated the folly of heavy training and the damage it did to him. The body wasn't built to continually push 500 lb bench presses, 600 lb squats, 400 lb rows, 235 heavy barbell curls, 300 lb press behind the neck and so on. By the 1970's he was so crippled he could barely train although he built an incredible physique and drug free too.

Contrast with Serge Nubret - Serge recommneds moderate weights, high reps and a lot of sets. He does some of the same basic exercises, only with better form and technique. As far as I know, Serge has always been relatively injury free and has created perhaps the most aesthetically beautiful, best proportioned, most perfect physique of all time.

I am using Serge's system right now and getting remarkable results.

Thank you Serge for your insight and knowledge and most of all for sharing.

What a great post!!!

Thank you mrbrooklyn69!

[Pro Serge Nubret]

I agree. Many years ago I met the late great Reg Park. He indicated the folly of heavy training and the damage it did to him. The body wasn't built to continually push 500 lb bench presses, 600 lb squats, 400 lb rows, 235 heavy barbell curls, 300 lb press behind the neck and so on. By the 1970's he was so crippled he could barely train although he built an incredible physique and drug free too.

Contrast with Serge Nubret - Serge recommneds moderate weights, high reps and a lot of sets. He does some of the same basic exercises, only with better form and technique. As far as I know, Serge has always been relatively injury free and has created perhaps the most aesthetically beautiful, best proportioned, most perfect physique of all time.

I am using Serge's system right now and getting remarkable results.

Thank you Serge for your insight and knowledge and most of all for sharing.

Your pleasure is my pleasure.

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

[Pro Serge Nubret]

Hey Serge,

Many years ago you conducted several WABBA shows in the USA. I was wondering if you have any plans to bring WABBA back to the USA. With the AAU gone. Dan Lurie trying to rebuild...unsuccessfuly and NABBA failing badly, the USA needs an alternative. I would love to see you promote a WABBA American Championship and perhaps bring the WABBA World Championships to the USA. Perhaps in the New York City area.

I know that most people here are not aware of your strong adminstraive and organizational skills. I know that you were the man who developed the IFBB in Europe and promted the IFBB Mr. Universe and Mr. Olympia contests, the first time in Europe. Without you, where would the IFBB be today? I also know you created the WABBA organization and gave Ben Weider a major nightmare.

So I would love to see you bring the WABBA organization to America with national and local competitions. Any chance of that happening?

No I am done with organisations, why not help building IFBB for the better?...

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

[Pro Serge Nubret]

Mr Nubret, you are a champ. Hats off to you brah...

Thank you.

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

[ANARKY]

Serge how many grams of protein were you taking in each meal when you were competiting?

[MadDogQ]

Hi Mr. Nubret.

I have some few questions. For example, if i do this routine:

6 x 12 Barbell Front Press
6 x 12 Alt. Front DB Raises
6 x 12 Close Grip Upright Barbell Rows
6 x 12 Standing Side DB Laterals

if i do it on monday ant then on other day, so that other day what should i increase reps or more weight on excresizes, or nothing

[blitzo63]

Hi Mr. Nubret,

Just was wondering what do you do for those incredible trapezius muscles of yours? You have a high trapezius development which doesn't detract from you shoulder width unlike so many of the professional bodybuilders of today. And do you really do 2,000 situps everyday? And is that the only ab exercise you do?

Thanks Mr. Nubret

[Kiwi_]

^
He has naturally well developed traps. But they probably have grown somewhat over the years from all the shoulder work.

[Pro Serge Nubret]

Serge how many grams of protein were you taking in each meal when you were competiting?

Please don't ask me always the same question, I said already that I eat what my body asking me to and how much it asks me too, about 600gr of protein a day, I never count by meal.

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

[Pro Serge Nubret]

Hi Mr. Nubret.

I have some few questions. For example, if i do this routine:

6 x 12 Barbell Front Press
6 x 12 Alt. Front DB Raises
6 x 12 Close Grip Upright Barbell Rows
6 x 12 Standing Side DB Laterals

if i do it on monday ant then on other day, so that other day what should i increase reps or more weight on excresizes, or nothing

Please read again the routine and do exactly what it's writing there.

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

[Pro Serge Nubret]

Hi Mr. Nubret,

Just was wondering what do you do for those incredible trapezius muscles of yours? You have a high trapezius development which doesn't detract from you shoulder width unlike so many of the professional bodybuilders of today. And do you really do 2,000 situps everyday? And is that the only ab exercise you do?

Thanks Mr. Nubret

I never work my trapezes in my life because everything you do for your shoulders works your trapezes too. It's like forearms.

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

[ElMariachi]

I never work my trapezes in my life because everything you do for your shoulders works your trapezes too. It's like forearms.

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

I agree. I see way too many young guys in the gym nowadays train their traps more than their shoulders, simply because they get to stand in front of the mirror with dumbbells and show off. It doesn't lead to a very good look....over-developing the traps shrinks the neck and you end up looking like this guy.

[Publican]

Yes but the guy above isn't he Brock Lesnar the Heavyweight world UFC champ who Ko'd Randy Couture in 30 or so seconds. I have a Brazilian family member (a cousin of my wife) who was in the UFC - Fabio Gurgel he was 3 times ju juitsu heavyweight world champ in the late 90's early 2000's.
He's a nice guy, just don't pick a fight with him...i would last 15 seconds or so, then, blackout !

Different life! differrent physique.

[ss4vegeta1]

Serge have you trained with other bodybuilders who do a low bar squat? I switched over 2yrs ago from a high bar to a low bar. I know powerlifters do this cause they can lift more and the stomach can handle some of the weight when taking a deep breath in on the way down. Though not sure if it matters I see bodybuilders and powerlifters with ripped physiques but how do you feel about the low bar squat? Also I noticed when you train chest you don't go to lockout?

Again how do you feel about Lactic Acid Training?
http://www.t-nation.com/readArticle.do?id=724381

Also you mentioned to do the abs after training would be more benefital right? I like to train on a empty stomach because I don't want to vommit but I am worried about muscle loss with the time the workout lasts. For example say I train for 45min to an hour with the 6x12 with 30 sec rest, then go home and do abs. Would that put me in a catabolic state? I not much into taking supplements like glutamine or bcaas. Advice? Thanks

[ANARKY]

Again how do you feel about Lactic Acid Training?
http://www.t-nation.com/readArticle.do?id=724381

Also you mentioned to do the abs after training would be more benefital right? I like to train on a empty stomach because I don't want to vommit but I am worried about muscle loss with the time the workout lasts. For example say I train for 45min to an hour with the 6x12 with 30 sec rest, then go home and do abs. Would that put me in a catabolic state? I not much into taking supplements like glutamine or bcaas. Advice? Thanks

I'm not Serge but I wouldnt recommend working out on an empty stomach to anyone whos into bodybuilding. Maybe your eating and working out to fast I always wait at least an hour to and hour and a half before I start lifting.

[ss4vegeta1]

I'm not Serge but I wouldnt recommend working out on an empty stomach to anyone whos into bodybuilding. Maybe your eating and working out to fast I always wait at least an hour to and hour and a half before I start lifting.

Thanks for responding but I know its not great Alan Algaron in the nutrition section proved that you should eat preworkout to ulitize that energy and put it into your training. I might try to someday but for now its empty stomach cause there is more recent scientific articles I am still getting through that may prove it benefital for some people. Also I noticed due to the intense factors in my training eating preworkout may not be a good idea. For the reason my last leg day I almost vomitted but luckily I had a empty stomach so I didn't puke.

[|ceman]

Again how do you feel about Lactic Acid Training?
http://www.t-nation.com/readArticle.do?id=724381

Also you mentioned to do the abs after training would be more benefital right? I like to train on a empty stomach because I don't want to vommit but I am worried about muscle loss with the time the workout lasts. For example say I train for 45min to an hour with the 6x12 with 30 sec rest, then go home and do abs. Would that put me in a catabolic state? I not much into taking supplements like glutamine or bcaas. Advice? Thanks

Serge is going to tell you that you read too many articles.

[MadDogQ]

Serge,

Im 193-195cm tall, my weight is 76-77kg, age 17, training for about 2 years, my progress is pretty slow i guess. I started training like you say.
What other things you suggest for a tall guy like me? Eat hard ? (im trying)

Thanks

[ANARKY]

Serge,

Im 193-195cm tall, my weight is 76-77kg, age 17, training for about 2 years, my progress is pretty slow i guess. I started training like you say.
What other things you suggest for a tall guy like me? Eat hard ? (im trying)

Thanks

Try changing your routine every 2 months. Serge is only gonna be able to tell you what worked for him and everyone is different unless you went to his gym and worked out with him then he'd be able to tell you what might work for you.

[Armando777]

Try changing your routine every 2 months. Serge is only gonna be able to tell you what worked for him and everyone is different unless you went to his gym and worked out with him then he'd be able to tell you what might work for you.

I think it would be wise to follow the routine exactly for about 1yr and a half to 2 years. You will see progress then maybe make changes. IMO I would not change anything besides weights and sets, but that depends on the BB.
I haven't changed anything on his routine. Why would you if it works so well. Give it a try. First 3 months is a killer as the body adapts. After that you just add mass to the muscles. You will see a huge difference from before. Besides, Serge has trained numerous bb to Championships.

[ANARKY]

I think it would be wise to follow the routine exactly for about 1yr and a half to 2 years. You will see progress then maybe make changes. IMO I would not change anything besides weights and sets, but that depends on the BB.
I haven't changed anything on his routine. Why would you if it works so well. Give it a try. First 3 months is a killer as the body adapts. After that you just add mass to the muscles. You will see a huge difference from before. Besides, Serge has trained numerous bb to Championships.

Alot of people will platau thats why you cant train the same as someone else which is what the other guy asked b/c he said his progross slowed down so I suggested switching it up. Ronnie Coleman trains with heavy weights b/c thats what works for him other guys work with lighter weights b/c thats what works for them.

[ss4vegeta1]

Serge is going to tell you that you read too many articles.

I don't see anything wrong with me inquiring. I know he is a simple guy he listens to his body. Just thought if he is interested in the science of what he does and why it works.

[ss4vegeta1]

Mr Nubret, you are a champ. Hats off to you brah...

Srsly that looks like a an extremely rare 10 pack.

[Pro Serge Nubret]

Again how do you feel about Lactic Acid Training?
http://www.t-nation.com/readArticle.do?id=724381

Also you mentioned to do the abs after training would be more benefital right? I like to train on a empty stomach because I don't want to vommit but I am worried about muscle loss with the time the workout lasts. For example say I train for 45min to an hour with the 6x12 with 30 sec rest, then go home and do abs. Would that put me in a catabolic state? I not much into taking supplements like glutamine or bcaas. Advice? Thanks

You forgot what I said about my last meal of the night before. I ate a lot so I have enough nutrition and calories to be able to train my abs for one hour.

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

[Pro Serge Nubret]

Thanks for responding but I know its not great Alan Algaron in the nutrition section proved that you should eat preworkout to ulitize that energy and put it into your training. I might try to someday but for now its empty stomach cause there is more recent scientific articles I am still getting through that may prove it benefital for some people. Also I noticed due to the intense factors in my training eating preworkout may not be a good idea. For the reason my last leg day I almost vomitted but luckily I had a empty stomach so I didn't puke.

Do you think when you just ate before training that this food you just ate give you the energy RIGHT AWAY?....

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

[Pro Serge Nubret]

Serge is going to tell you that you read too many articles.

EXACTLY!...

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

[Pro Serge Nubret]

Serge,

Im 193-195cm tall, my weight is 76-77kg, age 17, training for about 2 years, my progress is pretty slow i guess. I started training like you say.
What other things you suggest for a tall guy like me? Eat hard ? (im trying)

Thanks

You can have the best FERRARI and if you don't put FUEL in the tank, you cannot go far.

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

[ss4vegeta1]

Do you think when you just ate before training that this food you just ate give you the energy RIGHT AWAY?....

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

Of course I am agreeing with you though I prefer to train on a empty stomach. Didn't realize you eat so much that you were eating to compensate for the morning too.

[Pro Serge Nubret]

Try changing your routine every 2 months. Serge is only gonna be able to tell you what worked for him and everyone is different unless you went to his gym and worked out with him then he'd be able to tell you what might work for you.

In some way that is true.

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