SERGE NUBRET - TRAINING
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- Опубліковано 27 сер 2024
- In this video bodybuliding guru Nash Jocic talks about training methods of legendary bodybuilder Serge Nubret. Serge Nubret developed one of the most aesthetic bodies ever, with the definition hardly ever seen these days. Nash explains the main principles of his training philosphy and comares it with most common training methods used nowadays. All you need to know about effective training systems and a diet that will help you build muscle, lose body fat and improve your body composition you will find in Dr. Nash Jocic's E-books 'The Ultimate Nutrition', 'Feed The Muscle Not The Fat', 'Weight Training' and 'Build Muscle Burn Fat' available on his website www.nashfittrai....
Like many Golden Era greats, Nubret advocated a high-volume training philosophy. He would typically do as many as 40 sets per body part, using moderate weight with high repetitions. He was known for spending hours in the gym to complete his workouts. While that type of training is no longer in vogue, you can’t argue with the results.
I knew Serge Nubret very well…I trained at his gyms in Paris from 1980 to 1987 and later from 2008 to his health problem (stroke) in 2010. His gym was called Nubret’s International Club at rue Rébéval, Métro Belleville from 1980-84 and when he opened the larger better equipped gym (blue carpet and gold padded Panatta machines)…which was nearby at rue du buisson saint Louis, métro Belleville…decent CHINESE, Vietnamese, Arab restaurants there….
Rest in Peace Serge. Great personality a true Guru.
I hope that his ex wife Jacqueline and his daughter Karine are fine.
It is great to hear that others have also had an oportunity to meet Serge. It would be great if you tell me about your expereince regarding his workouts? Many thanks, Nash
I knew I didn’t have to lift heavy weight that’s why everyone look at me in the gym cause I’m shredded but not as strong 💪🏾 but look better than a lot of people
Sure, bodybuilding is not a power lifting. Unfortunately, many are motivated by 'lifting' mega heavy and their look proves that bodybuilding is a very different game.
Agree. If your goal is to look muscular and defined, this is what you need to do. If you want to be a power lifter, the game is different. But, you cannot be one and the other. Best, N
as an extreme Serge Nubret fan, I got goosebumps once you started to talk about your time spent with him in his gym! It was amazing, thank you for this video!
I'm less than two weeks in this Surge training technique (ten or more sets per exercise with 10seconds to 1 min max test period with lower weight) and I have seen the best results already. Amazing pump really working my muscles.
Great! Use it as long as you have results. If you feel that you are stagnating, lower the volume and increase intensity a bit until you get to the point os status quo. Then change it again. You have to fallow your feelings. Best, N
yes I also do a test .. pump the chest muscles REGULARLY every day and they are currently the best !!!
I love this video. Don't be afraid to TRAIN. Just as this video recommends.
I work in a prison. Many inmates use same style of training. Some that are in Administrative Segregation only have 1 hour yard everyday, in a smaller caged area, only pullup bar. They do all bodyweight calisthenics. These guys are freakn jacked and shredded. They look better than many people on gear. Of course, consistent schedule, food, and all the sleep they need plus some.
Sure, effect of high intensity can be achieved by maximum effort reps, which are also the last few reps of long sets of either pull ups, press ups or else.
My dad used to be a ATF agent later retired but worked in a state prison as a internal administration officer working with problems like internal smuggling of money, drugs or anything prohibited to the prison population. He also was involved with capital punishment cases were they gave lethal injection and everything leading up to that. Sorry trying not to get off track but let me tell you these guys can get pretty much whatever they wanted. Steroids were not hard to come by and that is why all the nonsmokers would stock up on cigarettes to purchase other things. They generally stuck to tablets like Dianabol or Turinabol because they are cheap easy to conceal and easy to smuggle in. If you dont mind your Dianabol being smuggled in up someones rectum in a bag..of coarse. They also use segmented paper or stamps with 10mg for example of Dianabol diluted into the paper like they use with hits of acid. Sorry for the long post..
@@shannonmonroe5873 yeah but this doesnt mean a guy Who grows with High volume couldnt exist
@@frigo975 True
I gained 18 lbs of muscle in six weeks using just a pull up bar and a dip bar....yes, much of it was muscle memory, but it still shows the power of a pull up bar.
Old school knowledge never dies.
Than you for this video. Great information. I train in a very similar way. Never concerned with the amount of weight but focused on the amount of blood I can pump to the targeted muscle.
Great, it is important to find the training system that will benefit you. Most of the people respond better to higher reps and sets. The most important benefit is the safety! I never heard that someone got badly injured using the method with higher reps and sets, while on the other side we had some very bad injuries...
Going to try out a Serge Nubret Style Chest workout today after work:
Bench Press 8 x 12
Cable Cross Over 6 x 12
Incline Barbell Bench Press 8 x 12
Incline Cable Flies 6 x 12
Dips 4 x 12
Super excited for it!
Good luck! N
Actually is real chest exercise is like this.... Bench press, dumbell press, flys, dips, cross over and finally pull overs... For barbell bench press he said 1st week flat second week incline, third week decline and 4th week mixed
Thank you for this video. It is amazing how much different your(mine) body looks. I also used to train 2-3 sets heavy (Mentzer style). But changed back to Serge Nubret type training and exploded with mucle size and shape!
Well, we have to bare in mind that some people who are genetically different, will respond well to low reps and heavier weights. I have trained with Brian Buchanan, one of the best bodybuilders ever, and he never did more than 7 reps, and they were all with heavy weights. But, he did a lot of sets and the overall volume amounted to an mazing muscle size. Experiment is necessary to establish the best training principle that will benefit the individual. Most of us respond best to around 20 sets per big muscle groups, and 12 for smaller ones, with 8-12 reps in average.
@@markwinchester3005 Finally. They were conmen. Shame it took you so long to see the truth.
Thanks for vid,, great advice from you about the Legendary Serge's training principles.
Hi Dr Nash Jocic
Serge would train to get a maximum pump, after the pump was achieved he would say, that’s enough. Sets 5-8 for small body parts 3 exercises each muscle. Bench press he would just do 30 minutes bench press sets after sets which was very intense. He would put on 20kg on either side with a fairly wide grip and do 20 reps, then add 10kg = 30kg either side = 80 kg and do sets of 20 reps for another 8 sets, afterwards, he did competitions with younger bodybuilders who were very good level athletes and put 100kg on the bar and bench press 20-25 reps after benching for 30 minutes before this. Man he was strong and had muscle endurance at 70 years old. He had 51.5 cm arms he carried a measuring tape in his pocket 😅 at 70 and a very thickly muscled back, shoulders and his pecs were impressive even at 70.
When I arrived at 10 am at Rem Gym in 2008, he took me upstairs to an abdominal stretching area to do abdominals, he had me doing 10 sets of 25 reps. He said he did up to 2.000 abs a day in his prime… he also would say “ you never see a sick person who has abdominals “
You should do more videos about the training methods of different bodybuilders. Subbed.
Will do. Thank you
I’ve used Serge’s methods in the past. Tough workouts but great results. If you can get through the training you will be rewarded.
Michael Rodriguez Yes all those bodybuilders used steroids but Serge’s methods still work. I’ve tried them on myself in the past and I’ve never used any gear.
Do you have a sample routine? May try this in the summer
Jack If you go to the website called “boldanddetermined.com” you can find an in-depth description and discussion of Serge’s workout routine. Though this video explains his diet better in my opinion. You can also see an abbreviated version/discussion of Serge’s methods on the “Skinny Fat Transformation” website. I have no association or skin in this game but that’s where I found the info.
@@SuperSly32 Great results for me too. About 30lbs to my frame in 6 months. I even got accused of steroid abuse by people around me. It is a tough routine, but 'how badly do you want it', that was my mentality. Every gym rat in the 70's was training in similar ways and they were regular natural lifters, not everyone was on steroids. People parrot around the same shit about overtraining - do less mentality it's garbage. High volume rules.
DTM Yes, I finally came to that conclusion a few years ago too. Low volume for performance (I was a sprinter in college) but high volume for bodybuilding/general fitness is better IMHO.
Great video. Just one quick comment though: the way Nash says it, Serge trained one body part for 35-40 sets (just chest for example) and also says train body parts twice per week. This is only possible if you train more than one body part per day.
According to Serge, he would train quads on the same day as chest but with some amount of time in between.
The nugget here is that, according to Nubret, the muscle has to be subject to the pump for a long time. Hnce the targeted area training for 45 minutes. He would usually do a body part in the morning and one in the afternoon leaving plenty of time between the sessions. If you experience a good pump it can last a few hours and that is what he tried to maximize. Not going to lie, it is pretty hard to train that way time wise, it is basically a job. That said you can pair the phylosophy with other methods and you can target less areas and going for a pump on those twice a week and see if you get results. So let's say you have a full body split routine 3 times a week. Keep that and instead of having rest days you will have 3 full body plus 3 arms pump training. Alternatively you put the pump you're interested in at the end of the normal workout so you keep the pump for long time. I am trying to create a plan for myself and I have to ditch some bodyparts because I experienced that unless you focus you lose the pump. You can pump up the 2 legs, the 2 arms, the back and the front but you cannot pump any of those together to the same extent. So either you workout twice a day or you pick your priorities. This is my opinion obviously.
Perfect video. u got a new subscriber! Loves from Turkiye
Thank you, hope you will benefit from my videos. Best, N
Very happy to be a new subscriber!
Thank you,Cory
Thank you Cory. Hope you will enjoy it
so,, for starters, since i am already doing 20 rep sets, getting around 100 reps total for a muscle group, say for instance barbell curls, which would be 5 sets of 20 reps, i would need to up the rep and set scheme to hit a total of at least 200 reps or more with about 10 or more sets for curls?? i calculated what you said serge did with his bench, 12 rep set x 40 sets= 480 total reps, that's with 30 sec rest in between. so the shorter rest between higher amount of sets is also crucially important in order to keep the pump going to stretch the fascia? or can you have longer rest in between? i might not be able to do the same amount of reps with that short of rest time. serge was awesome. thanks.
Well, you should use Serge's training methods as guidance. The most important is to understand his principles and try to employ them. You don't have to train the same as Serge did. Lower the rest between the sets, and try to do either 5 exercises x 5 sets each or 3 x 8. Experiment and try to find out what works for you. Over the period of time, you will be able to rest less and do more sets in the same time frame. Best wishes, N
With longer rest, the weight becomes heavier. we don't want to combine both heavy weights and high volume
Well, you have to be careful comparing yourself to elite bodybuilders (se my video on that subject). Don't forget that Nubret was not a natural bodybuilder. He was also extremely genetically gifted. You should use his training method as the guiding principle, not to copy everything he did. I visited him twice and could never match his amount of meat that he eat daily. While he was known to eat around 8 ponds of meat a day, my best was 4-5... Even that was a strangle. So, please use the principle, and adapt to your needs and fitness level, do not copy. Best, N
Just saw your video this year. I can comclude that bodybuilding style sets of 20 sets per muscle is the key for growth
Excellent video very very intersting
Exceptional information, thank you.
Incredible development.
Great Video!!! Serge was underrated
So glad to find ur channel thnx for sharing!
Just watched this again great advice rich piana seemed to follow. This system
Thank you!
Nash, as always, this was very informative. Thank you. So, if you want to gain strength as fast as possible, the Mike Mentzer high intensity training method is optimal, but if you are looking to develop a great physique, high volume training is the best approach. Please correct me if I am interpreting your presentation correctly.
Yes, less sets, less reps and long rest between sets will help you get stronger faster. But, as I always say, experiment and find out what works for you. Now you know that there are alternative training systems.
Yes, you are right. Depending what you want. I would full-heartedly recommend bodybuilding type of training for your health, safety, longevity and also maximum muscle growth and fat loss. Best, N
Wow awesome info thanks for posting!
Great video, love the channel.
I used this workout years ago with great results. I'm 55 now and started a modified/shortened version push/pull/legs of serge's workout. We'll see how it goes.js
All the best! Use the advise as the guidance. Its the training principle that maters, not copying the systems of elite bodybuilders.
Thanks for reminding me of the other greatest bodybuilding truth.
Çava beIN💪😎👌.
So if he was say going to hit say two muscle groups per day and do for example back and biceps. How many exercises would he do for just one muscle group?? If he done say 4 difference exercises for back did he do 30 sets per exercise which would add upto 120 sets??? I’ve just started getting into weight training and I do a push pull weekly routine but would like to increase the volume of reps not weight but not sure exactly how many sets I should do so some help would be much appreciated!
So I’ll do this routine as follows ...
Mon - back /biceps
Tues - chest / triceps / shoulders
Weds legs
Thurs - back / biceps
Friday - chest / triceps / shoulders
Saturday - legs
Sunday - rest
Would appreciate and be interested in people’s help and thoughts thanks
Great video 👍
Good stuff
Thank you for this valuable information. I appreciate you going into in-depth detail. The world is full of ungrateful people. I got all my results from doing 20 plus sets I'm 32 now. I find mixing up high volume and sometimes lower volume 10 sets going to failure and going heavier in the lower rep range is the best thing
20 plus sets per workout? what kind of split?
@@dontreadmyname4396 mon chest back superset tues biceps triceps superset wed shoulder thursday quads friday hams calves
Best I ever looked was doing 80 light sets of 8 reps in one hour. 10 exercises, 8 sets of 8. Vince Gironda inspired.
I started doing something similar to Serge Nubret's training, paying more attention to contractions and time spent under tension using a weight I don't go with, or rarely go below 10 reps, and only using as much rest as I need to feel ready for the next set. I want to increase my chest and arms, and like Serge, Sergio Oliva also did his training using the max pump in the muscle and I studied and read a lot and now I really don't care about the weight at all, I rely only on the pump in the muscle. How suitable is such an approach to training for a natural exerciser?
Great vid on serge very interesting.
Thank you
Wow incredible info
Volume is the best, I started doing that about a year ago and results were unreal. Also, drink lots of green juice drinks Kale, spinach, celery, lemon.. those drinks are loaded with vitamins and nutrients.. train hard! Great video.
You should try Serge Nubret's dietary protocol. You'll be quite surprised!
@@Bathoggywinger Correct, Serge was a genius
@@Bathoggywingerwhat is it?
Odd & VERY interesting how Serge's training advice was exactly what Pavel Tsatsouline advised 30yrs later. It does NOT takes massive weights done to failure. I use bodyweight & a 35lb kettlebell and get better results than I ever did doing HIT/Heavy Duty.
Nash original Muscleworks massive 👍
thank you for sharing, thats an incredible piece of information. my numbers are way lower than this, 40 reps for bench press !! incredible.
I have 1 quick question about Serge's 6×12 routine. I am 54 and all natural. I used this routine many years ago with good results for a skinny guy when i was 40. And advice would be very helpful. Before i started with 3×12 per exercise and and after 3 months i was doing the full 6 ×12 protocol. What do you recommend? Thanks and god bless.
You should always take the principle of advanced training systems and try if they work for you. Do not copy elite athletes Training systems, they are not natural, so would be impossible to do the same. As long as you benefit from the changes you have made, keep it. If not, change it. Best, N
How does this guy not have a huge subscriber base I don't know. Shows how deluded the current fitness industry is.
Thank you Shannon... Poeple prefer gimics and comedians on you tube, even in the fitness industry...
Something that always confuses me is how fast the reps must be performed is it rapid or slow.
Love croatia
did he recommend his pump style training for beginners?
yes, but not in as many sets... you should build your way up. Let's says you start with 4 sets per exercise and then over the weeks you move to 5, eventually to 6 etc...
@@CruyffJP no, me cansé de hacer tantas series lejos del fallo xD
@@CruyffJP lo hice 1 semana, en el gym para que algo tenga efecto tienes que hacerlo durante 8 semanas por lo menos, cosa que no hice
Thanks champ, keep up the great work. You mentioned that Surge did 40 kgs in his bench press. Q: is that including bar or was the bar not included in total weight?
I know this is an old question, but the bar is always included, because the bar has weight.
80 kg, not 40
Solo le critico que pasarse todo el día metido en el gimnasio haciendo series y series sin fin, en dos y tres sesiones diarias no es un enfoque saludable. Hay que luchar contra la adicción y la obsesión y vivir.
I use them in cycles, heavy duty and more volume.
Well, as always I sugest that my videos serve as a 'sugestion' or another option available. What really matters is that you find the system that works for you. Best, N
@@nashjocic888 I do this way before youtube existed. It was more a required approach than an inspiration, made by listening the signals of the body.
That being said, it worth mentioning that Yates himself did not use HIT all the time but also cycles HIT and easy training. Like 4 to 6 weeks HIT and 2 or 3 weeks easy training. In easy training sets to failure are not allowed.
@@bestopinion9257 there is a lot of research done of the necessity of going 'all out' and it came out that is not really necessary... There are potential risks, espetially if you are natural bodybuilder.. best, N
@@nashjocic888 Research - LOL
I did research for my body for decades.
Is it really necessary for the 8x12 or 6×12 though..and is it necessary for so many different exs per body part?
Long story short no. As long as you focus on squeezing the muscle and driving blood in it then you should be good to go. The point is to be accurate in execution and put effort in every single rep. You an limit exercises and put up more sets but in that case I would suggest to rotate exercises every once in a while. After all you are chasing stimulus more than weight increase.
May I ask, do you know how he trained his arms during off season?
Do you have to train to failure each set with this system? And If not to failure, how far from it?
Same for natural lifters though?
No. You will have to try and experiment what number of sets and reps work for you. My natural clients train with different number of sets and reps, and also different training systems. There is no one size fits all when it comes to natural or other bodybuilders. Never copy anyone, but use them as a guidance and inspiration. Best, N
Hi Nash. Can you please teach me how to train like this. I am not sure if I am implementing it right. I live in South Africa and not many know serge Nubrets method of training. Please teach me
Let's take bench press. Do you know how to flex your pectorals? If so, put a light weight on the bar and perform every singl rep trying to flex your pectorals to the best of your ability. It feels like every rep is to failure because you cannot exert more force through the muscle. That is the failure Nubret talks about. You canot express more force than that through the muscle even if you could do more than 12 reps.
@@Ilethsamael Hi thanks so much for replying. So tell me how do you know if the weight is correct. Should you be able to get all 12 reps or should the last few reps of every set be hard like you start to fail between rep 9, 10. Should you focus on getting all reps for all sets or should the reps be getting harder set to set
@@Ilethsamael for Example normally I would start would flat bench for 6 sets of 12 reps.
I can use for example 30kg and I can concentrate and get all 12 reps for 6 sets and still feel the burn.
Then I could also load 35kg for 6 sets but here my first 2 sets I can get 12 then the remaining 4 sets I tend to fail around 9-11 reps.
@@Ilethsamael also brother could you please detail this abit more I am still a beginner learning. I have never heard of this type of failure before
@@adrielnaidoo3337 if you train normally simply keep the weight till you can make 12 clean reps on the last set. But the goal is to feel as much as you can your pecs, the bar and weight is a tool to feel your pecs. But as a beginner just pump volume and try to see if you feel the muscles, especially at the end of the sets. Learning to feel the muscles is a foundational skill.
But did he went to failure on every set or we should only accumulate volume??
Thanks!!
He certainly did not. If he went to failure he would not be able to do so many sets. It was just constant pumping with short rest between the sets. I did not say that you should do the same, but just that you should always consider different options, as always doing the same thing may we'll be counterproductive. Best, N
@@nashjocic888 thanks nash!! I started training this way and is challenging! Is good for people that may lose focus with longer rest periods. And with how much weight should we train? 60-70%?
Thanks!!
Did he always do flat barbell bench press ?
He always started with the bench press flat or incline, he trained what he needed at that time, with 3 to 4 more chest exercises.
Had he always trained with 12 reps per set? No less no more?
yes, it was 12 in his case. My dear friend Brian Buchanan was religiously followed 7 reps... That does don't mean that you should do 12 or 7 reps, but indicates that you should find out what works for you and capitalise on that. Best, N
So anywhere from 6 to 12 reps gives the same results? Or are there any differences?
For some people 6 reps will do the job, for some 8, for some 12... you will have to find what works for you...
And what number works for you sir,?
You need high intensity low vol to grow
Did he went to failure on every set ?
No he didn't
It will works only for Serge Nubret tipe people. Overtraining is guaranteed wih this ways , for almost everybody .
Absolutely right. Serge was not a 'natural' bodybuilder, butt unlike many others managed to develop extremely refined physique. Thanks to his unconventional training and diet methods, results well incomparable.
Hit is great but when u lock up in jail u have all the time so volume it is.
He should have won Mr. Olympia in 1975.
Arnold won fair and square. Serge himself said Arnold beat him
@@jimmywarner6124 They respected each other. They and the other bodybuilders understand all of the training and dedication that it takes to achieve such levels.
You wont grow from volume training you can only maintain it
Wrong.
False
This is the most ridiculously unscientific video I have seen in my life how can you train more and rest less, that will eventually end you. Then how can you blast the muscles with sudden weight training and recover whilst training, this means most forest tree cutters who work 8-9 hours a day chopping wood, wouldn't get tired lifting and chopping heavy trees. Its only when they rest they are able to go to work the next day.
The secret is ROIDS!!!! most programs that are set by BBers is roid central. Give the body maximum stress and destruction then you go into a roid recovery.
If you sit on your arse and do not test the theory then you are where you need to be. Loser.
So true, basically every bit of advice is for someone that’s on bloody gear! 😂😂😂
I strongly suggest you speak to a qualified medical doctor your theories don't make any sense to me at all
Medical doctors know fuck-all about training. This is very straightfoward.
@@kungfuman82: Hell, they can’t even tell you how to eat right. All they know is what pill to give you next.