Serge Nubret Arm Workout
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- Опубліковано 22 тра 2015
- www.sixpacksmackdown.com
Here is another Serge Nubret arm workout. I found this workout on the cutandjacked website.
Serge was a DUDE. He was jacked and his workouts were freaking intense. He went with lighter weights, but he used tons and tons of sets and reps and really focused on the PUMP and getting as much blood to the muscles as possible. If you try any Serge Nubret workouts, be prepared to destroy your muscles with volume on top of volume.
The video is of a Serge Nubret arm workout. It is basically just 2 supersets, but with 8 sets of 10-12 reps of each exercise! Serge would typically throw this arm workout in after he worked another larger body part like shoulders, chest, or back. So next time you work shoulders, throw in this arm workout after and really blow up those guns!
superset:
barbell curls with tricep pressdown
8 sets 10-12 reps
superset:
db curl with tricep dips
8 sets 10-12 reps - Спорт
I don't know if you're aware of this, but there is absolutely *NO REST BETWEEN SUPERSETS* with Serge Nubret's routine. That's a total of 32 sets with no rest. When you're working on biceps, the triceps are resting already and vice versa, that is why there is no need to rest between sets. It's extremely hard especially when doing dips, and is the reason for using light/med weights.
Nice set up you have man! Great video! I just started the training methods of Serge Nubret, guy had a great physique!
Black Panther bodybuilding style💪😎 nice vid bro👍
Nice video I'll try this workout soon at the gym soon at the gym since I don't have that tricep push down thing
Bro, youre about to surge into Surgedom, the way youre training & making gains. Mother of Arnold, you got the swole going on. Good vids.
Thanks. I've been getting into it lately :)
I only do serges style of training, except I incorporate eccentrics to it. On the negative I try to aim 2-3 secs and I have to say I got a lot more gains from this than any progressive overload training. Also I hit everybody part 2 times a week doing 2-3 lifts for each body part and not exceeding 15 sets for the week also I'm still in the 10-12 rep range except for legs I do 12-15 reps.
very good vid, thanks....
I also practice serge’s method i get a great pump
i hate to say it,,,, but,,,, you ruined a great video with that noise that some people call music. it almost busted my speakers out because i had to crank it up to hear you speak, then all of a sudden, this noise came blasting through my speakers as i hurriedly and quickly turned down the volume, which the noise is at a much higher volume than you speaking. if you at least would have had the volume the same with music and you speaking it would be much better, although, that noise is very annoying. peace.
I like it but serge decided to stay away from alternate dumbbell curl. According to him, one loses the pump because the arm is resting waiting its turn
Honestly, this seems like hell.
that music though :(
its not music its fukn noise polution..
Curious, is this how you work out or are these videos like extra credit or an add on to your regular workouts
Usually hit a squat workout, then another body part. Been doing chest 2-3 days per week. Squats every day. Shoulders and Arms once a week. Back twice a week.
Typically squat 5 days per week. Usually triples up to a heavy single for the day. Lots of bands, sometimes to a box
Probly fine. Just gotta know your body. I'll take a day off of squats here and there if I feel like I need rest
Thatd probly work. If you try it for a while and you are stuck, then change it up
btw- don't mean to sound snarky bout your vid,,, you did a great job, just the noise. looks like you got some good guns on ya already, not to mention good calves, along with good traps and shoulders, soo,,,, you doing good. what i have read about surge's routine, there seem to be differences in the routines i have found online, the one i was going by said to do 6 sets of 12 reps at whatever weight you can do for about 30 reps straight to failure, that would be the weight to use with 30 sec - 1 min. rest, that is for one upper body exercise, lower body would be the same except rest time would be 1-2 mins. there was another video i saw where he said that supersets would be no rest time since one muscle is resting while the other is working. all in all, most of the exercises would be a total of 72 reps with 6x12rep scheme for one exercise, most of his videos say he did about 35 sets or so total for whatever group of muscles he was working on. once again, there are quite a few surge vids / info. out there that varies with the particulars. i haven't tried the 6x12 yet but i know the 8x8 vince gironda workout is no joke, that will make anyone honest and humble, i just did a few exercises with that one this week and man,,,,,, i was toast. 8x8 with only 15sec. rest with a weight that's 40-50% your 1 rep max.
maybe you could try that one too. great job man, you are doing good, keep it up! peace.
Black Panther 👍👌
What about weight. You train each sets with same weight.
To pick the weight for your 12 rep sets, use your 20 rep max. The goal is to use the same weight for each set of the exercise. When you can complete each set of 12 reps go up 5 lbs and start over. The pump you will get from this routine will be unreal. It will feel like your muscles are bulging through your skin trying to get out! You might feel silly using somewhat light weight and gasping for breath but the results will be worth it!
This is copy text for his routine
Who's Nube Sherbert?
Google him fool
you idiot.
@@chavanne3 relax stupid