MusclePharm Serge Nubret Chest Workout
Вставка
- Опубліковано 20 сер 2024
- www.sixpacksmac...
This workout is loaded with tons of sets and reps. Lots reps and volume to destroy your chest. I recommend this workout, however, don't plan on needing your chest for a couple of days!
Flat Barbell Bench Press 8 sets of 12 reps
Flat Bench dumbbell Fly 6sets of 12 reps
Incline Barbell Bench Press 6 sets of 12 reps
Incline Dumbbell Fly 6 sets of 12 reps
Dumbbell Pullovers 6 sets of 12 reps
just a tip/fact guys: Serge Nubrets grip width is the widest possible grip on the bar like markus ruhls grip but this is used to widen the chest thats why he does it like that.
Markus ruhl for example his most muscular shows off his extremely wide chest he got from doing tons of wide grip benches and flyes but wide presses do not mix with cable crossovers markus tore his chest doing both because they stretch your chest out so much you can't do both. just a tip people.
Nubret used between 155 to 220 lbs (100 kg) for 8 sets of 12 on the bench. He used a very wide grip.
Good effort brother but serge used lighter weight enabling six days of high volume
by the way your chest is uneven you dont press the bar straight look very carefully and you'll see the you press different one pec is stronger then the other.
Serge used light weight, mind-muscle connection, long time under tension. I use a hybrid of his that is giving great results. I vary things too, not a scripted routine. Works for me for now.
Rest 30 seconds, maybe 60 sec for legs.
Thumbs up for this vid!
Friendly advise: don't use momentum keep focusing on form no matter what!!slow negative repetitions are crucial , don't lift your butt-your legs and u will see better results.
Wow, Luke thanks for all the tips. You appear to know everything there is to know about lifting weights.
Leave your ego at the door when doing serge workout... you have to lift that wait controlled Annd... serge said "the less duration between sets you need a much lighter weight".
Keep on Serge-ing.
great bench press form
cool. you will have to keep me updated.
Too much weights and rest periods
sure
I looked at some of his routines, pretty high volume lol. He was a lot more about volume and low weights, apparently it worked for him as his physique was amazing. Interesting enough he ate one meal a day, 4 pounds of horse meat with rice and beans. great videos man, keep em up!
umm... I have done 225x33 before, I was just guessing at the weight I could use. I had never attempted this workout before, nor did I research what weight Serge used. Turns out I guessed wrong. Thanks for watching!
I am happy with my results :)
wow it surprises me on how many people talk shit on this video. Most people wish they had your physique. Fuck the haters keep doing your thing gabe
I am happy with my results. Thanks for watching!
great workout!
Thats good but you also have to take into consideration rest times and the way he did his reps. You are lifting your butt off the bench and the way you are lifting the weight...he did complete constant tension and no choppy movements when transitioning from the concentric to eccentric.
Not trying to hate, check my favorites and there is a vid of Serge training...emulate that.
Good work brother!
Thanks man... I appreciate it.
Good job man! just read an article on tnation.com, written about serge. The recommendation was using a weight you can get atleast 20 reps with. i think i will attempt this kind of workout later this fall.
you look good, just need a good tan now.
and thats not how you do pullovers you go back further suck in air while lowering the weight and legs down hips down its a pullover so it stretches the ribcage id ont think thats much of a stretch
Serge used around 225 for his bench sets, why did you even contemplate using the same type of weight he did lol?
right on!
um.... thanks?
Dang dude do you do this type of workout all the time? Or do you focus more on heavy weights?
You're resting too long. Serge would only rest 30 seconds between sets. You're resting for 60 seconds... RIP Serge
Rest way too much and overestimated yourself by a mile.
I just started the Serge Nubret Old Time workout this week...Monday Chest/Quad/Ab day is brutal. Question...did you also do the quads on day one or just Chest?
hopefully thats not a sarcastic remark. and well it may work for you were just suggesting what might work better ? Obviously we wouldnt be saying anything if you were walking around with isaac nessers 74 inch chest but your not. and well i'm just going on how the old school guys do it Paul Anderson and Arnold Mike Katz Frank Zane especially. but whatever if it works go ahead.
how many sets, reps do you do each ?
Serge could bench over 500 and would not go over 225 for his sets... just feel the muscle and wide grip
You are pressing too much with your hips
you supposed to only rest 30 secs between each set thats like the main ethos of the whole routine, why are you wasting your time. just stick to what u do.
Except hes right, and you are barely working your serratus
you rest too much. By the time you rack the weight id be doing my 3rd set.
your left is stronger lol..
Bench press......horror :s
Very bad !