There is a trick to lying laterals. As the dumbbell reaches the bottom of the movement, slightly twist the torso in the opposite direction to the path of the weight such that you feel a weighted stretch. It makes all the difference. I did this exercise wrong for years and nothing happened. The bottom of the movement is absolutely crucial. Some other suggestions: (1) I'd also recommend doing them on a bench so they can drop just a bit further than they can on the floor. Then, at the end of the set when you cannot do anymore in Nubret style, you can cheat a bit and let it fall lower down (in the same way Arnold did these). (2) Alternate between doing it with a neutral grip (as Nubret is doing in the video) or hammer grip across sets or workouts. (3) go for lots of reps. I am for between 15-30 on my first set and then keep doing sets until I can only do less than 10. Take them seriously like Tom Platz takes squats seriously. (4) be very patient with weight. I began with 7.5 kg DBs and worked my way up to 17.5 over many years. But each increment was followed by a noticeable increase in mass in the rear and side deltoid in a way like no other exercise after I had a lot of trouble with delts. (5) Also good for "feeder workouts". Arnold said he got a lot of improvement when he kept a dumbbell under his bed and did 6 sets on each side of high reps first thing each morning. A former top Australian bodybuilder taught me this and he still has coconut shoulders in his late fifties/ now early sixties. This really is the best shoulder exercise.
This man had one of the best physiques in bodybuilding. Great size and shape and muscularity. He had a complete physique. His delts routine is mainly basic exercises and his arms routine were super sets. I can imagine the pump he achieved during training. That is a lot of sets in one day, but this man is a professional.
OMG, his volume is so high. I normally just do 3 or 4 sets. All of his sets were 7 and 8 for 12 reps! I need to try this out for the next several weeks.
In the video(around 3:38 ) you mention that Serge had grown his arms and therefore was performing only pumping excercises to form his muscles. My question is what did he do to grow his arms before developing his pumping routine? Great Content you have put out there Mr. Bookworm, love the Serge series!
Serge Nubret routine for intermediate trainees is the hardest bodybuilding exercise, it is insanely insaaaaaneeeely torturing and hardcore! the pump that I got is unreal, never though I could get such extreme pump! also, best results ever! was too hard to continue though, way too damn hard
He’s always been my favourite when arnold won in pumping iron, l think he was about 7 years older than arnold, already on. His way down while Arnold’s star was just starting to rise.
He did hate do standing DB curls. Second bicep exercise is light preacher curl or barbell /dumbbell concentration curl to pump up before doing almost heavy tricep exercise as 2nd superset. He love doing lying dumbell delt raise on the floor as 4th delt exercise. That's why he so excited to use preacher curl after saw Larry scott's lower biceps and almost beat Arnold Schwarzenegger.
His arms routine for mass. 1st superset:- Concentration curl/preacher curl (change every one week). Pulley pushdown. 2nd superset:- Barbell curl. Lying barbell triceps extensions. 6-8 sets of 12 reps each. Hopefully it helps at all.
Behind the necks are tricky for some. Fronts are a good safer substitute. Do which least may cause you injury... if you can find a nautilus old school presser it's best for sure. The shoulder is a smaller articulation so the variation in press types is not significant... like anything keep it safe and never do heavy behind the neck presses which heavy is not in his routine anyway
I’ve done them Since I was 14 and everyone thinks they know better if you started it and never stopped you would be ok it’s just tha people do it wrong and blame the exercises
Goodday, I'm 5'6", what size my biceps should be? I'm not a professional bodybuilder, but I want a good size. Presently they are 16", should I incrrase to 18"
Nothing against Arnold, Lou, or any other great bodybuilder from the 1970's to early 1980's, but Serge had the best physique of any of them, in my opinion. He should have been Mr. Olympia at least once. He got screwed over, imho.
Well, he rightly beat Lou and I agree he should have been a Mr Olympia at least once rather than Dickinson or someone like Zane winning three times or Columbu winning in the 80s. And I think he had the best physique when he is simply standing there, a bit like Steve Reeves before would just look great without even flexing. But you can see why people like Arnold and Sergio beat Serge when they pose and most especially when posing near him on stage. The contrast of standing next to each other makes it clearer than seeing them in sequence. Arnold and Sergio just had more mass, such as in the legs, calves, and arms but especially back, and a bigger wow factor when doing things like twisting back poses. The same thing is true of Robbie Robinson in that he looked phenomenal in isolation but once he stands next to Arnold or Sergio he shrinks. For instance, consider the double biceps. When Nubret did this pose his lats seem to disappear with no sweep observable from the front. Meanwhile, Arnold had this great sweep that made his silhouette instantly identifiable. Meanwhile, Robbie Robinson was amazing doing this pose, and you think "great lats, fantastic and peaked biceps, etc.". But then, next to Arnold, there are just the same perfect arms but bigger and overshadows him. And there are some photos of Robbie posing next to an old Sergio and you think "WTF is going on, Sergio's arms look like they are from planet popeye", so you can see why a judge might give it to Sergio. Lee Haney is another one whose body comes to life once he starts posing and then you see why he dominated the competition in a way that mightn't have been obvious from still photos or standing "relaxed". Anyway, just my opinion. And winning the olympia isn't everything. I think especially for Nubret and Oliva they would have trained anyway, unlike "pros" today who turn fat as soon as they finish with competition.
That's why his calves were so much weaker than the rest of his physique. He should have put more emphasis on them , like Schwarzenegger did. Then he might have beaten him.
There is a trick to lying laterals. As the dumbbell reaches the bottom of the movement, slightly twist the torso in the opposite direction to the path of the weight such that you feel a weighted stretch. It makes all the difference. I did this exercise wrong for years and nothing happened. The bottom of the movement is absolutely crucial. Some other suggestions:
(1) I'd also recommend doing them on a bench so they can drop just a bit further than they can on the floor. Then, at the end of the set when you cannot do anymore in Nubret style, you can cheat a bit and let it fall lower down (in the same way Arnold did these).
(2) Alternate between doing it with a neutral grip (as Nubret is doing in the video) or hammer grip across sets or workouts.
(3) go for lots of reps. I am for between 15-30 on my first set and then keep doing sets until I can only do less than 10. Take them seriously like Tom Platz takes squats seriously.
(4) be very patient with weight. I began with 7.5 kg DBs and worked my way up to 17.5 over many years. But each increment was followed by a noticeable increase in mass in the rear and side deltoid in a way like no other exercise after I had a lot of trouble with delts.
(5) Also good for "feeder workouts". Arnold said he got a lot of improvement when he kept a dumbbell under his bed and did 6 sets on each side of high reps first thing each morning.
A former top Australian bodybuilder taught me this and he still has coconut shoulders in his late fifties/ now early sixties. This really is the best shoulder exercise.
Nice tips
This comment is gold. Thanks for the advise!
I want to learn from you sir
Do you have any more tips for exercises at the gym you believe most people overlook
Arnold has to stop unliking
Train, sleep, eat, repeat. He lived for his sport!
Yes, he did
Thank you sir for covering the legend serge nubret specially waited for his arms routine
My pleasure
Thanks. R.I.P. SERGE NUBRET.❤ BODY-BUILDING. 💪🧠🏋️♂️🚵♂️😊
This guy trained right next to me once at the old Las Vegas Gold's on Decatur.
I liked how you broke his routine into three videos. Love the depth and focus
Thank you, please share
I love behind neck I’ve had so many new people say I will get a injury but I’ve been doing it since 94 and won’t stop
This man had one of the best physiques in bodybuilding. Great size and shape and muscularity. He had a complete physique. His delts routine is mainly basic exercises and his arms routine were super sets. I can imagine the pump he achieved during training. That is a lot of sets in one day, but this man is a professional.
Yep, professional and enhanced
i love the serge content!!!!
Thanks
OMG, his volume is so high. I normally just do 3 or 4 sets. All of his sets were 7 and 8 for 12 reps! I need to try this out for the next several weeks.
It's tough
Great Work! Thanks, looking forward to the diet and supps video!
Your channel is truly a secret goldmine
Keep posting❤️
Love your content. Keep it coming brother
Will do
Great video.👍
Thanks
In the video(around 3:38 ) you mention that Serge had grown his arms and therefore was performing only pumping excercises to form his muscles. My question is what did he do to grow his arms before developing his pumping routine?
Great Content you have put out there Mr. Bookworm, love the Serge series!
Well done.
Serge Nubret routine for intermediate trainees is the hardest bodybuilding exercise, it is insanely insaaaaaneeeely torturing and hardcore! the pump that I got is unreal, never though I could get such extreme pump! also, best results ever! was too hard to continue though, way too damn hard
Don't quit. It's worth it.
did you do his chest quad split?
interesting how 12 was his favorite rep range
Yep
NGL I do 12 and it helps me get a better arm pump
He’s always been my favourite when arnold won in pumping iron, l think he was about 7 years older than arnold, already on. His way down while Arnold’s star was just starting to rise.
Legend, Black panter
He did hate do standing DB curls. Second bicep exercise is light preacher curl or barbell /dumbbell concentration curl to pump up before doing almost heavy tricep exercise as 2nd superset. He love doing lying dumbell delt raise on the floor as 4th delt exercise.
That's why he so excited to use preacher curl after saw Larry scott's lower biceps and almost beat Arnold Schwarzenegger.
His arms routine for mass.
1st superset:-
Concentration curl/preacher curl (change every one week).
Pulley pushdown.
2nd superset:-
Barbell curl.
Lying barbell triceps extensions.
6-8 sets of 12 reps each.
Hopefully it helps at all.
What did he do for work
Can you make a video for Mike Katz ?
Hope the discussion on his compound supplement use is accurate????
Who will win if Serge nubret compete against Chris bumstead???
serge with the anabolics and knowledge we have today
I think Bumstead would take it
Serge all day
Pretty good but what about his forearms ?
Behind the necks are tricky for some. Fronts are a good safer substitute. Do which least may cause you injury... if you can find a nautilus old school presser it's best for sure. The shoulder is a smaller articulation so the variation in press types is not significant... like anything keep it safe and never do heavy behind the neck presses which heavy is not in his routine anyway
Agreed. Not everyone has enough flexibility in their shoulders and can cause injury. Doing it in the front is safer and brings the same resulte.
I’ve done them
Since I was 14 and everyone thinks they know better if you started it and never stopped you would be ok it’s just tha people do it wrong and blame the exercises
@@thetruthsodealwithit2801 If you do them and have no problems, that's great! It's all about trial and error.
Goodday, I'm 5'6", what size my biceps should be? I'm not a professional bodybuilder, but I want a good size. Presently they are 16", should I incrrase to 18"
16 inches is perfect
@@ClassicPhysique27 Ok, is it based on my height?
@@karelphillips3483 yes
What's your bf% like?
SERGE TRAINED FOR SHAPE AND MASS FOLLOWED.
👍
Sleep, Workout, sleep, eat, workout, eat, sleep, workout, sleep
Ok, I think I got it.....
Nothing against Arnold, Lou, or any other great bodybuilder from the 1970's to early 1980's, but Serge had the best physique of any of them, in my opinion. He should have been Mr. Olympia at least once. He got screwed over, imho.
I will explain why he didnt soon
A fair assessment.
Well, he rightly beat Lou and I agree he should have been a Mr Olympia at least once rather than Dickinson or someone like Zane winning three times or Columbu winning in the 80s. And I think he had the best physique when he is simply standing there, a bit like Steve Reeves before would just look great without even flexing. But you can see why people like Arnold and Sergio beat Serge when they pose and most especially when posing near him on stage. The contrast of standing next to each other makes it clearer than seeing them in sequence. Arnold and Sergio just had more mass, such as in the legs, calves, and arms but especially back, and a bigger wow factor when doing things like twisting back poses.
The same thing is true of Robbie Robinson in that he looked phenomenal in isolation but once he stands next to Arnold or Sergio he shrinks. For instance, consider the double biceps. When Nubret did this pose his lats seem to disappear with no sweep observable from the front. Meanwhile, Arnold had this great sweep that made his silhouette instantly identifiable. Meanwhile, Robbie Robinson was amazing doing this pose, and you think "great lats, fantastic and peaked biceps, etc.". But then, next to Arnold, there are just the same perfect arms but bigger and overshadows him. And there are some photos of Robbie posing next to an old Sergio and you think "WTF is going on, Sergio's arms look like they are from planet popeye", so you can see why a judge might give it to Sergio. Lee Haney is another one whose body comes to life once he starts posing and then you see why he dominated the competition in a way that mightn't have been obvious from still photos or standing "relaxed". Anyway, just my opinion. And winning the olympia isn't everything. I think especially for Nubret and Oliva they would have trained anyway, unlike "pros" today who turn fat as soon as they finish with competition.
@Jody Cameron-Roy
Serge was always faulted for not displaying intercostal development but that may have been genetic.
He should have once and he is so amazing but his arms don’t have the OMG of Arnold
Imo he did have the best back though ❤️
The Nubian warrior
That's why his calves were so much weaker than the rest of his physique. He should have put more emphasis on them , like Schwarzenegger did. Then he might have beaten him.