You don't get more old school than this. Probably 90% of his entire philosophy goes against what we hold as consensus nowadays. Very interesting material, and awesome video.
high reps are very good but i just do 50 reps for 2-3 sets and 1-2 Exercise per muscle because i am natural and its very very great ..the Pump and the Gainz are insaine
@@FrankBailey-mg9uo That's funny! I've seen dozens of shots of Arnold because I searched before I wrote this comment, where Arnold has skinny but well-defined legs. One 3/4 rear biceps pose that actually looks pretty awful. I'm currently doing side-by-sides of the two guys and the perfection of SB outshines AS by quite a margin. Arnold improved his quads evenbtially but his waist increased along with them whole Serge remained tiny and tight. If you think differently, that's fine with me. We're all just strangers on the internet after all
It’s great to see him actually train. The volume might seem overwhelming but you’ll see he’s training through the best 3/4 of ROM for his body. This alone makes the routine more enjoyable and feasible.
I notice a lot of parallels between how he and I train. Moderate weights with moderate rep ranges. Fairly high volumes (though on lower body I tend to do a lot less than him) Controlled technique. Lengthened partials and not locking out. 6-7 days a week in the gym. Enjoying your training. It can work for naturals as well. Just have to work up to it.
You had the same death face as he did in his prime, recently as well! Me too, the higher volume versions of my full body routine are similar in principle. I've always responded well to this style of training and I love being in the gym 6 days a week.
I was lucky enough to train, and know Surge and Angela for over a year.99% of what you're saying is completely accurate.In fact, I still have some of his old workouts legendary, man, super cool..
Excellent video, love it! When I think about it, it's absolutely fucking absurd that modern lifters shit on the greats. These men achieved the pinnacle of physique and performance without internet, research, education or any of the myriads of advantages we have today. They deserve respect and we can learn a lot from them.
Absolutely 💯 I also find it weird that bodybuilding writers and reporters have kinda gatekeeped the actual routines of the champions and often provided watered down versions of what they did. I'd rather listen to Serge and Arnold than their ghost writers.
Even at 65 he looked better than most people do musularity wise. Ive also done super high volume phases and have noticed good results. Honestly the only training way I think most people should avoid is Mike Mentzer style of training. It works for some, but I think it might leave too much on the table for many folks
I agree with you. I’ve tried both training styles and have found better results doing high rep high volume with good pumps builds a more aesthetic physique
Wow! Youve really stepped up your production game Faz. I love this style of video. Well done Ive never heard of Serge Nubret before, im glad I now know his name
When I lightened the weight and pushed for higher reps and shortened rest times my physique changed. Although I did lose ten lbs in the beginning eating at just about maintenance losing about 1/2 lb a week at this point. This type of training though not as extreme has definitely brought a different type of strength (higher 12 rep max) and physique (leanness). I feel like this is real strength too owning the weight as you would say Faz. Thanks for this video!
What is often not talked about is how Serge built most of his mass, which was built with very heavy weights. The guy could bench 500 pounds for example. Later he switched to high volume moderate weights and that’s what everyone hangs on to. Also the guy died at only 72 , so it’s not like health and longevity were maximised by his lifestyle. Thirdly his genetics were insane and that along with the heavy weights are the main reasons he looked like he did.
That's what i was talking about , i believe that this style of training could be used to "Refine" your physique but not to build the base and the vast majority of it , because i don't think it promotes progression as much as just focusing on the pump and the feel .. and about the Longevity point , i think it's natural u just can't have Longevity & Steroids in the same equation .. ______________ however i think we still can learn a lot from him even with all this .. u can learn how to make your workouts more dense , to not only obsess about absolute performance to the point of resting 3-4mins between Calf Raises to maximize performance (which i have a friend who actually does that) , u can also learn how to do more work in less time and absolute numbers are not always the only thing that can lead to progress ..
I Believe yes , i haven't heard of the guy before and i can't just claim otherwise i know .. i am just saying theory wise it's really weird to me that he built his physique from the ground up specially back when he was natural and it's all using methods like this ... however who knows i could be wrong there's a lot of stuff that i thought it's not effective for muscle growth and turns out to be the opposite , it just that stands against everything that we know in the modern era and what Naturals have been fighting for years and calling fluff and pump etc .. @@Fazlifts
@@Fazlifts there is evidence it has been talked about by other bodybuilders plus there is pictures of him benching and squatting really heavy , they look like they are from the 60s
Really liked this kind of edited, high quality video, Faz! I remember read and seen Nubret's training principles and thought to myself "what a interesting and unusual training/person". I truly resonated with his ideas and still use some of them on regular basis. Anyways, great content Faz ! Keep'em coming!!!
I'm considering switching to dual system of heavy-light day, but optimized for bodybuilding. On 'heavy' days go for about 6-10 reps, still controlling the eccentric, 2 sets but going to failure (not on squats or rdls of course), on the light day making much more volume but shy away from failure, dropsets, supersets etc. Even it's possible to mix it up, so for one muscle group have the heavy part but at the same session for the other 1 or 2 muscle groups make the light work. Perhaps this could be my 2nd fav way of training, I still think the most complete and balanced system is the mountaindog training of John Meadows. He included in this every aspect in one session for a muscle (establishing mind muscle connection, heavy dynamic lifting, pumping and weighted stretch)
Basically a varation of the german volume mode. Other noteable bodybuilders who trained in this manner Danny Padilla Steve Reeves Jeff King Vince Gironda Steve Davis Arnold Schwarzenegger (at times) So it obviously works. Works better than hit for sure.
Arnold didn't have a great lower body, his chest and arms dominated. Serge had the more aesthetic physique, remember the Weider's ran bodybuilding during that era, they promoted their 'champions'!
Reeves was the man! However he did front laterals all the way up overhead, but no his side laterals he detailed in his muscle building course were only up to shoulder level.
I think like anything there's not likely to be one clear answer for everyone, however we can certainly make the case that this training style is great for the heart as it's essentially similar in effect to HIIT.
Great video Faz! I just speculate but maybe one of the keys to this training could be the fantastic level of inner tension controlling, meaning to make the light weights feel heavy with intention. Reminds me of the light dumbell system of the early 1900s with guys achieving incredible physiques with 5 pound dumbells. Or Bruce Lee with the muscle controls iso style. I'll definetly give this style a try in the future. Though for now my plan is to add extra, very small recovery sessions throughout the day, some great guys claim to have achieved tremendous results with it (Rich Piana, the Mind pumped guys...). It has I think some common roots with Serge's style.
Thanks Faz! Always trained heavy and/or to failure, but recently started hitting roadblocks. Joint pain or can't go more than 3 weeks without feeling beat up. Have been curious about this style of training for a while. This is giving me the courage to try it.
Pretty good focus video on a historical lifter, do you think Nubret's specific pump training would get good results in a intermediate/advanced natty? Just from checking out his routines, it's like the Light day from the Wizard HLM program but multiple times and also featuring very high rep and set compounds.
Faz, mate you honestly have a talent for getting lifters to open their minds! I've previously dismissed Serge's programs as ineffective lifting cardio and aimed towards the enhanced. As a lifter who occasionally grapples, I think this is just what I need to work up to, to build my conditioning/cardio. I'm currently running a Push&Quads/Pull&Hams 6 days with HLMHLM, so moving over to Serges 6 day routine is ideal (after dropping 1 or 2 of the smaller lifts). On the heavy days, I've been using Top Set plus Back Off if there is no 8RM PR, how would you integrate some heavy training into Serge's routine? Option 1: The first three-day rotation is TSBO, next three days are Serge's pump work and so forth... Option 2: Move to 1 set 8/12RM PR's once a lift stalls (for that particular lift only), then back to Pump work once PR's stop. Option 3: Rotate blocks of Pump and TSBO work (3 weeks pump/1 week TSBO, 6/2)? Energy, health and longevity are priorities over maximal/optimal hypertrophy or strength.
If you had to keep some heavy work in I suppose I would kick off each bodypart with a basic exercise done heavy and then follow the rest with higher volumes. Serge probably wouldn't approve of that though 😊
It's god damn impressive he looked like that in his 70's .. Respect ! And that's why i am a HUGE advocate for *Giant Sets* for me u get the best of both worlds , u get the effect of not resting and keep working and also by the time u finish the last exercise u already rested the Muscle 3min or more for the first exercise of the Giant Set so u won't lose much performance either ... however his style of Training the same muscle with 30s rest and a lot of exercises and volume and just keep moving from one machine to another , isn't that just the "Fluff & Pump" Pro training with mid-light weights with mostly no progression and just focusing on the "Feel & Pump" with resting just 30s ? and that been shown to be not that great for muscle growth for Naturals ? like yes i value Rest-Pause / Myo Rep training , but for everything ? and i even believe that Rest pause isn't done with Light weight and just focusing on the pump , no ? Regardless i believe the overall massage is Key , the mindset the passion beats obsessing over details and finding what's "Optimal" ..
Why would there be no progression? If you started at 60kg for 6 sets of 12 and built up slowly bit by bit until you ended at 80kg for 6 sets of 12, would you grow? Of course.
Agreed , However i don't think at all if u using 30s of rest and u able to hit 6 sets of 12 reps each u'll be using any relevant weight and u'll be way off of any relevant intensity window and there would be a ton of sandbagging , no ? because even with 3-4min of rest even u won't be able to hit 6 sets of 12 but i think u're referring in general and ofc reps would drop a lot like in a Rest-pause style which won't be bad at all ... only in that case i believe it's valid , tho it would be hard to do Rest-pause on everything , but i think it's doable for a monster like him .. it just maybe hard to accept as valid for me , as i keep connecting it with all the Fake-natties / PED users trash workouts of just "feel and pump" using 10s eccentric with 20s pause and reps of 25's with 20+ variation for the same muscle a day which will eventually leads to no progression and tons of junk volume with no real intensity and focus @@Fazlifts
Ye who knows , i can't count how many times over the past 2,5 years since i started lifting that i thought something is totally in the wrong then it turns out to be more nuanced that this and i was an idiot ... i remember when i first started i was looking at guys who warms up with Push ups and pull ups and was like wooo those idiots u gotta do dynamic stretches first or u'll get injured and now i can't even write down this without cringing at myself that i knew nothing basically back then even tho i thought i knew everything .. or back then i saw a guy who was doing Feet up Bench superset with Leg raise and i thought watta clown ... fast forward a year or 2 and Yup i am the clown who's doing that right now because it's too damn effective haha @@Fazlifts big thing that i learned that there's no black and white in lifting it's all nuanced which is fun actually ...
I think this kind of training probably really benefits having a coach like serg. To do this amount of work your going to be really low on your intensity. I could see most people being like "i can bench 2 plates why am i repping 1?" And pushing themselves too far with progression and other factors. Having a jacked, cool head telling you to trust the process and choosing your weight jumps is probably a big factor on his students success. Idk how much id trust myself to run this without getting over eager.
Possibly, I think the best way to experiement with this is simply expand what you're currently doing. For example my advanced version of Wizard is based on similar principles.
high reps are very good but i just do 50 reps for 2-3 sets and 1-2 Exercise per muscle because i am natural and its very very great ..the Pump and the Gainz are insaine
omg... he did 2000 sit ups a day? i did 1000 a day in highschool. 500 in the morning and 500 before going to bed at night. and it takes about 12 minutes to do 500 straight even if you do it fast.
Maybe a lot of this is why Serg has been kept in the dark.. He didn't endorse a lot of the "mainstream ways". I respect him a lot. It just always surprises me how few people took notice of his special aesthetic. There is also some big controversy around the pumping iron film and his appearance at Mr Olympia against Arnold. He was initially denied entry to the event leading to him becoming really depressed and losing weight days out from the competition, only to be told last minute he could in fact compete.. and when you see him on stage I wonder if this was a tactic to ensure Arnolds victory because of the shooting of pumping iron.. if anyone has thoughts on this I would love to hear. I know this because Serg openly spoke about it and you can listen to him say it.
Agreed 100%. The Weiders knew what they were doing. The film crew was there to film him specifically so they were told he’d be in the movie. They totally sabotaged him. Sergei didn’t eat or train after the news he wasn’t allowed to compete, lost 12 lbs and then blindsided that he would be allowed to compete last minute. They KNEW exactly what they were doing. They forced Serge to come in smaller and flatter than he would have so his second place to Arnold wouldn’t be in question. Of course the exact opposite happened and we all saw the BS they pulled on him.
Great video sir. Just one question. What do u think of extra focus on negative or eccentric? Does it make ur joins weaker or stronger ? Prolong negative results in tearing of muscles? Thanks bunch
I tried out Serge Nubret's training methodology on two separate occasions and each time I gained 6 lbs of muscle in 6 weeks!!!! Definitely the ultimate for size. However, each time I burnt out after those six weeks!!!! So while amazing keeping up that pace requires a certain type of body as most people will burn out on it.
@@ClassicPhysique27 I just restarted Serge Nubret's training, after getting inspired by this video,, I will keep in mind what you suggest. I tried it about 10 years ago so let's see how it goes, I will see if I can make it work this time and not overtrain. One week in and I am already gaining muscle and my waist size has reduced, so the magic is still there!
@@psychologixselfmastery I just did the arm and shoulder workout. My arms felt like balloons and cannons for shoulders 💪🏽. My joints feel so good and it’s good for the heart.
@@psychologixselfmastery i dont totally follow it to the tee, meaning, I don’t do all the chest exercises he prescribes in his training but I agree with his training principles
I read stories of some of the steroids he would take, he would take some of the most insanely strong steroids and he’d offer them to other competitors.
Whatever those guys took, it wasn’t high doses, it wasn’t year round either. Then, these guys actually grew old: 70’s and 80’s and beyond. Now they’re dying at 40!
Yawn. I heard the same bullshit from that guy who said Serge ate bread for breakfast. Btw all the people Serge trained at his gyms got great results from his training
Yes. Any tablets or capsules anabolic steroids,.? I am scare of needless. What is legal? They really names?No doctors. 👍💪🧠Serge is one of many my favourite body builders, He is really symmetric. Peace be upon him. R.I.P. Sarge.❤🙏😊🙋♂️🦘
Greatest Physique I've seen.Robbed of Olympia as were Oliva,Zane ,Mentzer.Disgisted he gave up.Inferior Waller won it after Nubret quit the Olympia. EVERY Gym Im in witb his pictures are the MOST ADMIRED of ANY BBer by Men and Women.Ive heard people say .His Physique looks Impossible.
That kind of rep scheme would not be conducive for building a large muscular physique.. Very high reps with less than 30 seconds rest would be more aerobic than anaerobic.. Bodybuilding is not an endurance sport.. So regardless of his physique or being known as the uncrowned Mr Olympia I find it doubtful the Serge trained this way and he almost certainly did not train this way in the beginning of his bodybuilding days when he was trying trying to build and strong and powerful foundation.. Sometimes bodybuilders exaggerate their training styles just to make themselves seem different or superior to other guys.. Just like I don't believe Mike Meltzer built a Mr Universe body doing one set per body part and working out 3 times weekly for 20 minutes..
Even his upper part of his body is more esthetic than Arnold's one !!! He was the more esthetic and harmonious body builder of his time in my opinion!! Rip serge!!!!....
He didn't have the depth of physique to be Mr. Olympia, .had Lou Ferigno not left for Hollywood big Louie may have dominated the OLY for years. Serge had a back injury that kept him from doing heavy fundamental exercises .However he created an ILLUSION with what he had. I met and dined with Serge and other NABBA and WABBA officials in the late 70's early 80's. Not only that, his wife Jacqueline had hypnotic beauty.. I'll never forget meeting him at the WABBA World believe it was 78.
always remember Arnold was Joe Weider favorite baby boy in my opinion serge was a clear winner 🏆 his physic was outstanding like many many other bodybuilder they were stump by weiders baby serge was better than Arnold period🤔
do not follow this nonsense: I know someone who's been training since the 1960 and must be 90 now and still trains to this day and has no health conditions🤫🤥🤐☹🤡💩
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You don't get more old school than this. Probably 90% of his entire philosophy goes against what we hold as consensus nowadays. Very interesting material, and awesome video.
It really is good for longevity as we get older and older. Higher rep ranges, more pump training, no heavy heavy weights
high reps are very good but i just do 50 reps for 2-3 sets and 1-2 Exercise per muscle because i am natural and its very very great ..the Pump and the Gainz are insaine
Actually modern goes against old school almost pagan.
Keep in mind he also used illegal stimulants. So not only steroids but illegal stimulus not pre- workout but far more powerful stimulus.
This man’s back and in fact entire physique was phenomenal
Agreed. Have you seen the article that says his back (and legs) were his weak points?
WTF???
@@ByronTexas Have you seen his legs? Not even close to Mr. O worthy.
@@FrankBailey-mg9uo That's funny! I've seen dozens of shots of Arnold because I searched before I wrote this comment, where Arnold has skinny but well-defined legs. One 3/4 rear biceps pose that actually looks pretty awful. I'm currently doing side-by-sides of the two guys and the perfection of SB outshines AS by quite a margin. Arnold improved his quads evenbtially but his waist increased along with them whole Serge remained tiny and tight. If you think differently, that's fine with me. We're all just strangers on the internet after all
It’s great to see him actually train. The volume might seem overwhelming but you’ll see he’s training through the best 3/4 of ROM for his body. This alone makes the routine more enjoyable and feasible.
Faz you were made for this content. Great video
Appreciate that buddy 👍
I notice a lot of parallels between how he and I train.
Moderate weights with moderate rep ranges.
Fairly high volumes (though on lower body I tend to do a lot less than him)
Controlled technique.
Lengthened partials and not locking out.
6-7 days a week in the gym.
Enjoying your training.
It can work for naturals as well. Just have to work up to it.
You had the same death face as he did in his prime, recently as well!
Me too, the higher volume versions of my full body routine are similar in principle. I've always responded well to this style of training and I love being in the gym 6 days a week.
Most underrated bb in history
Quite possibly yes
Serge is A Superior Legend. He was Certainly Robbed of Muultiple Mr. Olympia titles. My Favorite ALL TIME Bodybuilder.
I was lucky enough to train, and know Surge and Angela for over a year.99% of what you're saying is completely accurate.In fact, I still have some of his old workouts legendary, man, super cool..
Did he do chest quad back hamstring split??
One of the best videos of Serge Nubret!
Excellent video, love it!
When I think about it, it's absolutely fucking absurd that modern lifters shit on the greats. These men achieved the pinnacle of physique and performance without internet, research, education or any of the myriads of advantages we have today. They deserve respect and we can learn a lot from them.
Absolutely 💯
I also find it weird that bodybuilding writers and reporters have kinda gatekeeped the actual routines of the champions and often provided watered down versions of what they did. I'd rather listen to Serge and Arnold than their ghost writers.
Even at 65 he looked better than most people do musularity wise. Ive also done super high volume phases and have noticed good results. Honestly the only training way I think most people should avoid is Mike Mentzer style of training. It works for some, but I think it might leave too much on the table for many folks
I find the principled ideology behind HIT to be worth learning from but the actual training recommendations are off the wall
@Mantastic-ho3vmMost people fear overtraining, when in fact they are undertrained
I agree with you. I’ve tried both training styles and have found better results doing high rep high volume with good pumps builds a more aesthetic physique
Daamn this video is quality 🔥🔥
Wow! Youve really stepped up your production game Faz. I love this style of video. Well done
Ive never heard of Serge Nubret before, im glad I now know his name
Glad you enjoyed it!
Awesome video mate. Loving it
Thanks for the visit buddy!
Love this type of video from you, you should make this a series
Future Faz Classic! About to go Viral!
Love this style of video - very cool!
Glad you enjoyed it!
When I lightened the weight and pushed for higher reps and shortened rest times my physique changed. Although I did lose ten lbs in the beginning eating at just about maintenance losing about 1/2 lb a week at this point. This type of training though not as extreme has definitely brought a different type of strength (higher 12 rep max) and physique (leanness). I feel like this is real strength too owning the weight as you would say Faz. Thanks for this video!
You're welcome Paul! Glad it resonated.
What a fantastic video!
This was an excellent video. Hoping to see a series of this
Thanks! Yeah maybe we'll see.
@nathanlule526 Golden era bookworm is also a wonderful place to check similar videos
Fantastic video Faz. This style of video is really cool.
Glad you liked it!
awesome video Faz.
Great video Faz. Very informative, well produced and thought provoking 👍
Much appreciated!
What is often not talked about is how Serge built most of his mass, which was built with very heavy weights. The guy could bench 500 pounds for example. Later he switched to high volume moderate weights and that’s what everyone hangs on to. Also the guy died at only 72 , so it’s not like health and longevity were maximised by his lifestyle. Thirdly his genetics were insane and that along with the heavy weights are the main reasons he looked like he did.
He definitely had great genetics 👍
That's what i was talking about , i believe that this style of training could be used to "Refine" your physique but not to build the base and the vast majority of it , because i don't think it promotes progression as much as just focusing on the pump and the feel ..
and about the Longevity point , i think it's natural u just can't have Longevity & Steroids in the same equation ..
______________
however i think we still can learn a lot from him even with all this ..
u can learn how to make your workouts more dense , to not only obsess about absolute performance to the point of resting 3-4mins between Calf Raises to maximize performance (which i have a friend who actually does that) , u can also learn how to do more work in less time and absolute numbers are not always the only thing that can lead to progress ..
Abdo there is no evidence to suggest his muscle was built with heavy weights and lower volume, all the training attributed to him was in this style.
I Believe yes , i haven't heard of the guy before and i can't just claim otherwise i know .. i am just saying theory wise it's really weird to me that he built his physique from the ground up specially back when he was natural and it's all using methods like this ...
however who knows i could be wrong there's a lot of stuff that i thought it's not effective for muscle growth and turns out to be the opposite , it just that stands against everything that we know in the modern era and what Naturals have been fighting for years and calling fluff and pump etc .. @@Fazlifts
@@Fazlifts there is evidence it has been talked about by other bodybuilders plus there is pictures of him benching and squatting really heavy , they look like they are from the 60s
Thanks for another great one, Faz 🔥👊
My pleasure!
Amazing work Faz! I'd love to see more of this style video from you. Your passion really came through on this one!
Cheers! 🍻
Really liked this kind of edited, high quality video, Faz! I remember read and seen Nubret's training principles and thought to myself "what a interesting and unusual training/person". I truly resonated with his ideas and still use some of them on regular basis.
Anyways, great content Faz ! Keep'em coming!!!
Cheers Brotha 🍻
Realy liked this one Faz 💪💪
i really enjoyed this video ! great work. i found it very interesting
Awesome, thank you!
Extremely aesthetic along with mass
Great video 🔥🔥
Love this type of video, awesome work!
Thanks so much!
I'm considering switching to dual system of heavy-light day, but optimized for bodybuilding. On 'heavy' days go for about 6-10 reps, still controlling the eccentric, 2 sets but going to failure (not on squats or rdls of course), on the light day making much more volume but shy away from failure, dropsets, supersets etc. Even it's possible to mix it up, so for one muscle group have the heavy part but at the same session for the other 1 or 2 muscle groups make the light work. Perhaps this could be my 2nd fav way of training, I still think the most complete and balanced system is the mountaindog training of John Meadows. He included in this every aspect in one session for a muscle (establishing mind muscle connection, heavy dynamic lifting, pumping and weighted stretch)
Basically a varation of the german volume mode.
Other noteable bodybuilders who trained in this manner
Danny Padilla
Steve Reeves
Jeff King
Vince Gironda
Steve Davis
Arnold Schwarzenegger (at times)
So it obviously works.
Works better than hit for sure.
For sure an enjoyable way to train :)
Indeed!
Good take, Interesting video
Thanks!
Arnold didn't have a great lower body, his chest and arms dominated. Serge had the more aesthetic physique, remember the Weider's ran bodybuilding during that era, they promoted their 'champions'!
Agreed, Serge had a great all-round physique, better then arnie
i’m pretty sure steve reeves did the same overhead laterals even earlier! great minds think alike
Reeves was the man! However he did front laterals all the way up overhead, but no his side laterals he detailed in his muscle building course were only up to shoulder level.
@@Fazlifts ah yeah that was what i was thinking of, thanks for the info
Great Video Faz. Do you think a high volume lower intensity approach avoids more injury in the long term?
I think like anything there's not likely to be one clear answer for everyone, however we can certainly make the case that this training style is great for the heart as it's essentially similar in effect to HIIT.
My favorite body builder.
Thanks for the good video 👍
Thank you too
Great video Faz! I just speculate but maybe one of the keys to this training could be the fantastic level of inner tension controlling, meaning to make the light weights feel heavy with intention. Reminds me of the light dumbell system of the early 1900s with guys achieving incredible physiques with 5 pound dumbells. Or Bruce Lee with the muscle controls iso style. I'll definetly give this style a try in the future.
Though for now my plan is to add extra, very small recovery sessions throughout the day, some great guys claim to have achieved tremendous results with it (Rich Piana, the Mind pumped guys...). It has I think some common roots with Serge's style.
Perfection from of art mysterious deep great out of this time can't stop looking
Thanks Faz! Always trained heavy and/or to failure, but recently started hitting roadblocks. Joint pain or can't go more than 3 weeks without feeling beat up. Have been curious about this style of training for a while. This is giving me the courage to try it.
Yeah I think I wouldn't advise trying this in its entirety but certainly some elements of this style of training would be useful.
Incredible physique!
Great video
Pretty good focus video on a historical lifter, do you think Nubret's specific pump training would get good results in a intermediate/advanced natty? Just from checking out his routines, it's like the Light day from the Wizard HLM program but multiple times and also featuring very high rep and set compounds.
Serge is to be admired but not emulated 😉
@@Fazlifts you dont recommend 6 sets of 12 with your 23 rep max?
Faz, mate you honestly have a talent for getting lifters to open their minds!
I've previously dismissed Serge's programs as ineffective lifting cardio and aimed towards the enhanced.
As a lifter who occasionally grapples, I think this is just what I need to work up to, to build my conditioning/cardio.
I'm currently running a Push&Quads/Pull&Hams 6 days with HLMHLM, so moving over to Serges 6 day routine is ideal (after dropping 1 or 2 of the smaller lifts). On the heavy days, I've been using Top Set plus Back Off if there is no 8RM PR, how would you integrate some heavy training into Serge's routine?
Option 1: The first three-day rotation is TSBO, next three days are Serge's pump work and so forth...
Option 2: Move to 1 set 8/12RM PR's once a lift stalls (for that particular lift only), then back to Pump work once PR's stop.
Option 3: Rotate blocks of Pump and TSBO work (3 weeks pump/1 week TSBO, 6/2)?
Energy, health and longevity are priorities over maximal/optimal hypertrophy or strength.
If you had to keep some heavy work in I suppose I would kick off each bodypart with a basic exercise done heavy and then follow the rest with higher volumes.
Serge probably wouldn't approve of that though 😊
@@Fazliftscheers bro, I'll leave out the heavy work for as long as possible and really focus on increasing work capacity/volume.
It's god damn impressive he looked like that in his 70's .. Respect !
And that's why i am a HUGE advocate for *Giant Sets* for me u get the best of both worlds , u get the effect of not resting and keep working and also by the time u finish the last exercise u already rested the Muscle 3min or more for the first exercise of the Giant Set so u won't lose much performance either ...
however his style of Training the same muscle with 30s rest and a lot of exercises and volume and just keep moving from one machine to another , isn't that just the "Fluff & Pump" Pro training with mid-light weights with mostly no progression and just focusing on the "Feel & Pump" with resting just 30s ? and that been shown to be not that great for muscle growth for Naturals ?
like yes i value Rest-Pause / Myo Rep training , but for everything ? and i even believe that Rest pause isn't done with Light weight and just focusing on the pump , no ?
Regardless i believe the overall massage is Key , the mindset the passion beats obsessing over details and finding what's "Optimal" ..
Why would there be no progression? If you started at 60kg for 6 sets of 12 and built up slowly bit by bit until you ended at 80kg for 6 sets of 12, would you grow? Of course.
Agreed , However i don't think at all if u using 30s of rest and u able to hit 6 sets of 12 reps each u'll be using any relevant weight and u'll be way off of any relevant intensity window and there would be a ton of sandbagging , no ?
because even with 3-4min of rest even u won't be able to hit 6 sets of 12
but i think u're referring in general and ofc reps would drop a lot like in a Rest-pause style which won't be bad at all ... only in that case i believe it's valid , tho it would be hard to do Rest-pause on everything , but i think it's doable for a monster like him ..
it just maybe hard to accept as valid for me , as i keep connecting it with all the Fake-natties / PED users trash workouts of just "feel and pump" using 10s eccentric with 20s pause and reps of 25's with 20+ variation for the same muscle a day which will eventually leads to no progression and tons of junk volume with no real intensity and focus @@Fazlifts
Maybe you're right Abdo :)
Ye who knows , i can't count how many times over the past 2,5 years since i started lifting that i thought something is totally in the wrong then it turns out to be more nuanced that this and i was an idiot ...
i remember when i first started i was looking at guys who warms up with Push ups and pull ups and was like wooo those idiots u gotta do dynamic stretches first or u'll get injured
and now i can't even write down this without cringing at myself that i knew nothing basically back then even tho i thought i knew everything ..
or back then i saw a guy who was doing Feet up Bench superset with Leg raise and i thought watta clown ...
fast forward a year or 2 and Yup i am the clown who's doing that right now because it's too damn effective haha
@@Fazlifts big thing that i learned that there's no black and white in lifting it's all nuanced which is fun actually ...
@@Abdo.R.Mohamed6 sets 12 with your 20-23 rep max is feasible.
Why substitute the lying side lateral? Best side delt exercise i have ever done. Also look at arnolds power raises. Same thing. Great video ,🤘
I think this kind of training probably really benefits having a coach like serg. To do this amount of work your going to be really low on your intensity. I could see most people being like "i can bench 2 plates why am i repping 1?" And pushing themselves too far with progression and other factors.
Having a jacked, cool head telling you to trust the process and choosing your weight jumps is probably a big factor on his students success. Idk how much id trust myself to run this without getting over eager.
Can you do a sample nubret routine. 6 sets of 12 with your 23 rep max low rest times
Love this bro 👍🏼
Appreciate it!!
Surge found what worked for HIM; each of us should find what works for us
Interesting. Thanks for sharing. Do you think it's possible to alternate days? Heavy days and light(er) ones?
Possibly, I think the best way to experiement with this is simply expand what you're currently doing.
For example my advanced version of Wizard is based on similar principles.
Make a video on his diet
high reps are very good but i just do 50 reps for 2-3 sets and 1-2 Exercise per muscle because i am natural and its very very great ..the Pump and the Gainz are insaine
That’s a lot of reps. You been doing this a long time?
I'm gonna start doing lightweights and rest 1,2,3 minutes and doing 12 reps each sets (increasing after every 2 sets)
Remember kids. What works for u , works for u. What works for Serge Nubret, works for Serge Nubret
omg... he did 2000 sit ups a day? i did 1000 a day in highschool. 500 in the morning and 500 before going to bed at night. and it takes about 12 minutes to do 500 straight even if you do it fast.
Greatest physique ever.
Maybe a lot of this is why Serg has been kept in the dark.. He didn't endorse a lot of the "mainstream ways". I respect him a lot. It just always surprises me how few people took notice of his special aesthetic. There is also some big controversy around the pumping iron film and his appearance at Mr Olympia against Arnold. He was initially denied entry to the event leading to him becoming really depressed and losing weight days out from the competition, only to be told last minute he could in fact compete.. and when you see him on stage I wonder if this was a tactic to ensure Arnolds victory because of the shooting of pumping iron.. if anyone has thoughts on this I would love to hear. I know this because Serg openly spoke about it and you can listen to him say it.
Agreed 100%. The Weiders knew what they were doing. The film crew was there to film him specifically so they were told he’d be in the movie. They totally sabotaged him. Sergei didn’t eat or train after the news he wasn’t allowed to compete, lost 12 lbs and then blindsided that he would be allowed to compete last minute. They KNEW exactly what they were doing. They forced Serge to come in smaller and flatter than he would have so his second place to Arnold wouldn’t be in question.
Of course the exact opposite happened and we all saw the BS they pulled on him.
Always thought Serge looked better than Arnold. Just he never smiled like Arnold did .
Great video sir. Just one question. What do u think of extra focus on negative or eccentric? Does it make ur joins weaker or stronger ? Prolong negative results in tearing of muscles? Thanks bunch
Video dropping on this today
i thought he did 6-10 sets or did he periodise his training and increase volume where necessary; nonetheless great video
Fascia stretching reps
Who would have that much time for hours per day? I met Serge and got a nice photo with him in 1986!
i love this
I tried out Serge Nubret's training methodology on two separate occasions and each time I gained 6 lbs of muscle in 6 weeks!!!! Definitely the ultimate for size.
However, each time I burnt out after those six weeks!!!!
So while amazing keeping up that pace requires a certain type of body as most people will burn out on it.
detrain for a week or two!
@@ClassicPhysique27 I just restarted Serge Nubret's training, after getting inspired by this video,, I will keep in mind what you suggest. I tried it about 10 years ago so let's see how it goes, I will see if I can make it work this time and not overtrain.
One week in and I am already gaining muscle and my waist size has reduced, so the magic is still there!
@@psychologixselfmastery I just did the arm and shoulder workout. My arms felt like balloons and cannons for shoulders 💪🏽. My joints feel so good and it’s good for the heart.
@@psychologixselfmastery i dont totally follow it to the tee, meaning, I don’t do all the chest exercises he prescribes in his training but I agree with his training principles
@@ClassicPhysique27 Yeah it's pure cardio while getting bigger and stronger!!!
He's wearing the coolest, dopest Reeboks. Don't make them like that anymore.
I read stories of some of the steroids he would take, he would take some of the most insanely strong steroids and he’d offer them to other competitors.
They were very naughty boys
Whatever those guys took, it wasn’t high doses, it wasn’t year round either.
Then, these guys actually grew old: 70’s and 80’s and beyond.
Now they’re dying at 40!
Yawn. I heard the same bullshit from that guy who said Serge ate bread for breakfast. Btw all the people Serge trained at his gyms got great results from his training
Hi Faz, how are you. Is there any chance that you're looking for video editor that you could trust to create a valuable content?
I have a video editor, he's listed in the video description.
Thank you though.
Tenía el físico para los estándares de la época (mucho torso y poca pierna), y personalmente creo que tenía mejor pectoral que Arnold.
So he did partial and burn reps.
Yes. Any tablets or capsules anabolic steroids,.? I am scare of needless. What is legal? They really names?No doctors. 👍💪🧠Serge is one of many my favourite body builders, He is really symmetric. Peace be upon him. R.I.P. Sarge.❤🙏😊🙋♂️🦘
He built like a Jaguar
Aka Black Panther! So yes, definitely sleek like a big predator cat!
Greatest Physique I've seen.Robbed of Olympia as were Oliva,Zane ,Mentzer.Disgisted he gave up.Inferior Waller won it after Nubret quit the Olympia.
EVERY Gym Im in witb his pictures are the MOST ADMIRED of ANY BBer by Men and Women.Ive heard people say .His Physique looks
Impossible.
🙏🏾
8:00
That kind of rep scheme would not be conducive for building a large muscular physique.. Very high reps with less than 30 seconds rest would be more aerobic than anaerobic.. Bodybuilding is not an endurance sport.. So regardless of his physique or being known as the uncrowned Mr Olympia I find it doubtful the Serge trained this way and he almost certainly did not train this way in the beginning of his bodybuilding days when he was trying trying to build and strong and powerful foundation.. Sometimes bodybuilders exaggerate their training styles just to make themselves seem different or superior to other guys.. Just like I don't believe Mike Meltzer built a Mr Universe body doing one set per body part and working out 3 times weekly for 20 minutes..
Even his upper part of his body is more esthetic than Arnold's one !!! He was the more esthetic and harmonious body builder of his time in my opinion!! Rip serge!!!!....
OMAD (one meal a day) 8 lbs horse meat, beans, brown rice and white rice.
and Tren-baloney sandwiches...lol
@@robert50173 lol couldn't taken alot as he was so small compared to Arnold
What a taper...no roid gut
Roids don’t give you a gut. it’s to much damn insulin and hgh . Oh and a bad diet with over eating
One of the best physiques of all time??? No, THE best physique of all time.
Eating 6lbs of horse meat while watching this🔥
This is the new meta
10/10
People are more aware these days in the importance of sufficient rest days...
For the algorithm
Nubret's Deltoids and Trapezius are much better than Arnold here.
He didn't have the depth of physique to be Mr. Olympia, .had Lou Ferigno not left for Hollywood big Louie may have dominated the OLY for years. Serge had a back injury that kept him from doing heavy fundamental exercises .However he created an ILLUSION with what he had. I met and dined with Serge and other NABBA and WABBA officials in the late 70's early 80's. Not only that, his wife Jacqueline had hypnotic beauty.. I'll never forget meeting him at the WABBA World believe it was 78.
Too bad he never came out with an exercise and diet book.
You know the really big shame is he did a huge AMA on BB.com which has now been nuked
always remember Arnold was Joe Weider favorite baby boy in my opinion serge was a clear winner 🏆 his physic was outstanding like many many other bodybuilder they were stump by weiders baby serge was better than Arnold period🤔
The Uncrowned Mr Olympia is NONE OTHER than Flex Wheeler.
Don't get it twisted.
Blasphemy. Wow.
HOW MANY YOUNG KIDS ARE PREPARED TO WORK OUT 5 HOURS A DAY WITHOUT STEROIDS
#1 Arnold.
#2 Serge Nubret.
Greatest of ALL time...
He wouldn't look like that without steroids
Yeah most bodybuilders wouldn’t
He made Arnold look average
Horrible training advice for a natural omg, i would die if i trained everyday hard for 3hours, when do you recupe??
Great Bodybuilder...But Big Into Steroid Use.
Yeah most competitive bodybuilders use steroids. Who would of known
do not follow this nonsense: I know someone who's been training since the 1960 and must be 90 now and still trains to this day and has no health conditions🤫🤥🤐☹🤡💩