Each set = 12 reps
[quote]7asssa7 wrote:
[quote]AzCats wrote:
[quote]7asssa7 wrote:
[quote]NikH wrote:
[quote]7asssa7 wrote:
I understood the reasoning behind his routine but I am completely lost about selecting the weight, progression etc.
Serge called to select the weight that one could fail at 20-25 reps? So if we take bench press and I can do 50 kg x 20 reps.
The routine said: 8 sets x 12 reps bench press
Do I take 50 kg and use this weight every set? If I can do 20, why do I need to stop at 12 reps? Do you never go to failure?
And also how does one actually progress on routine like that?
Please help me
Thank you very much[/quote]
I dont recommend doing it for very long, i think it can be bad for your joints (personal experience). But it is good for hypertrophy.
If you are doing 8 sets with 1 min pause, trust me, you are gonna have difficulties in performing the last three sets. So no need to go to failure in the first three setsā¦[/quote]
Thanks for your response. My confusion came from the routine telling you to pick weight that you can fail at 20-2 reps and then use that weight in your prescribed/working sets. If you can do 20-25 reps but stop at 12, what is the effectiveness? This is where my confusion came from
[/quote]
Pick up a weight you can do for 20-25 reps max. Do 6-8 sets with this weight for 12 reps with 20-30 sec rest between sets and let us all know how you feel around the fifth set. Those 12 reps you think is so easy is not so easy anymore. Itās called pump training![/quote]
Thank you so much! I was just doubting that it will be ineffective to do less reps than you can. Just one last thing I am very unsure about. Do I have to do 20-25 rep set on every workout/exercise before doing the work sets? And just to confirm, short rest periods will make you feel like the weight is heavy?[/quote]
Please help
I have done Serge Nubret training for a while now, and it is really one of the best programs I have tried with very good results. His cardio-bodybuilding is an awesome concept, and also by far some of the most intense sh1t I have tried.
I have tried to play with it in order to optimize it - a lot of new knowledge have happened over the years since he was active, after all. Many of the ideas is also from articles I read here on the site
I have read most of his posts on forums, since the article here was not clear on many things, so many of the things is also how I think he would do it. So here is my take on an optimized Serge Nubret Pump Training. You guys are welcome to try it as well, or critique it or whatever you want. I plan on doing this next week, so hopefully itāll be good for me - the exercises themselves are just the ones I think hits my muscles best, so others mileage may vary 
Modified Serge Nubret Cardio-Bodybuilding with Undulating+Planned Progression
Workouts:
All sets 0-2 reps from failure, Never ever hit failure or do forced reps
All reps with explosive concentric
Use same weight in all sets, heavy focus on MMC
Excentric Phase:
Fast: 1 sec
Medium: 3 sec
Slow: 6 sec
Heavy: Day 1 - Chest
8x6 DB Low Incline Press (Medium)
6x12 CB Incline Flies (Slow)
8x6 Weighted Incline Pushups (Slow)
6x12 CB Standing Flies (Fast)
Light: Day 1 - Hamstrings
4x12 Snatch Grip Deadlift (Medium)
5x25 CB Hamstring Curls
Light: Day 2 - Back
6x15 Pull-Ups (Fast)
8x12 CB Wide Hammergrip Rows (Slow)
6x12 Two-Handle Pulldowns (Slow)
6x20 CB Rope Face Pulls (Fast)
Heavy: Day 2 - Legs
5x3 Front Squat
2x20 Weighted Paused Jumping Squats
5x12 Leg Extension (Slow)
Heavy: Day 3 - Shoulders
6x6 DB Standing Military Press (Medium)
6x12 DB Seated Side Laterals (Slow)
6x12 DB Seated Rear Raises (Medium)
6x12 BB Side Straight-Arm Raises (Slow)
Light: Day 3 - Arms
A 8x12 BB Curls (Fast)
B 8x12 Triceps Pulldowns (Fast)
C 8x12 CB Lying Rope Curls (Fast)
D 8x12 CB Lying Skull Crushers (Fast)
Zero rest between A-B-A-B-A-B-A-B-A-B-A-B-A-B-A-B
Zero rest between C-D-C-D-C-D-C-D-C-D-C-D-C-D-C-D
Light: Day 4 - Chest
8x12 DB CB Low Decline Press (Medium)
6x20 CB Low Decline Flies (Slow)
8x15 Chest Dips (Slow)
6x20 CB Far-Away Flies (Fast)
Heavy: Day 4 - Hamstrings
5x5 Stiff-Legged Deadlift (Fast)
5x20 CB Hamstring Curls
Heavy: Day 5 - Back
6x6 Paused Hammergrip Pull-Ups (Slow)
8x8 CB Widegrip Hammer Rows (Fast)
6x10 Two-Handle Pulldowns (Medium)
6x12 Incline Straight-Arm Pulldowns (Medium)
Light: Day 5 - Quads
5x6 Front Squat
2xMax Jumping Squats
5x25 Leg Extension (Medium)
Light: Day 6 - Shoulders
6x12 DB Seated Military Press (Slow)
6x15 DB Seated Side Laterals (Medium)
6x20 DB Seated Rear Raises (Fast)
6x20 BB Straight-Arm Side Raises (Fast)
Heavy: Day 6 - Arms
6x6 BB Paused Floor Press (Medium)
6x8 CB Standing Curls (Slow)
A 8x12 DB Hammer Curls
B 8x12 CB Pushdown
Zero rest between A-B-A-B-A-B-A-B-A-B-A-B-A-B-A-B
Day 7: Rest
Every day at home:
Abs: 1x30-100 Elevated Crunches
Erector: 1x30-60 Reverse Crunches
Calfs: 1x100 Hands-free Calf Raises (Slow), or 3x30 One-Leg Calf Raises (Fast)
Shins: 1xMax Reverse Calf Raises
1-2x20 Foam Rolling for the muscles that were trained that day
Prehab: Rotator Cuff, Scapula, Broomsticks, Pulldowns, Dynamic Stretching
For the brain: 8 games at lumosity.com
Rest-Times:
Compound-Exercise Heavy: 60 seconds
Isolation-Exercise Heavy: 20 seconds
Compound-Exercise Light: 30 seconds
Isolation-Exercise Light: 10 seconds
Legs: +30 extra seconds
Between body-parts, either wait 15 minutes or do them later in the day
Progression:
1 week off
2-3 weeks: with 0-2 fewer sets, 0-1 less exercise, 0-1 additional weekly rest day, slightly lighter weights, slightly longer rests, slightly shorter excentric phase
2-3 weeks: as shown
1 week off and repeat
Absolutely amazing job, you obviously worked really hard and I appreciate
you using something I wrote about as a channel for your hard work. I also
greatly appreciate the update, it makes me very proud to see what you have
accomplished.
Thank you Bradley! You certainly did inspire me to look more deeply into Serge and this method of training. In younger years I tried a few other methods with minimal success and I became discouraged. Now at 51 years old, this type of training has made the biggest difference in my transformation by leaps and bounds. As you can see it has been less than a year. I started late in the game to get serious but I am more than happy and will never stop now. By the way, this is Mike Soto from Facebook. Thank you again for your contribution and inspiration!
Oh man ,Mike,I knew your profile picture looked very familiar! You probably noticed I took a long break from Facebook, here, writing for fitness ect because I fell ill again and could not eat solid food most of 2016 resulting in me losing 40 pounds I did not want to lose to say the least ha. But when you posted this it emailed me and reminded me of how wonderful writing such articles was for me. So thank you for your inspiration as well.
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Yes, I did noticed your absence. Sorry to hear about your battle with illness. I know it sucked going through all that, but you are a fighter and Iām sure you will find a way to bounce back. You have much more to contribute. There must be so many others like me, that were inspired by your articles. So many lives you have positively influenced. Stay strong brother! I look forward to your future contributions.
Greetings from Australia lads.I ve just started Serge Nubretās pump training few days ago.It was really jaggernaut.have you guys ever tried this method?i asked all my buddies but no one ever tried that.If you do not train like this what would you think about it?thanks
Honestly, Serge Nubret was a freak of nature. He had insane genetics, took tons of anabolics, and trained in a way that no one else did. To be honest, some people can do the most ridiculous things and make gains, itās just how the universe works.
Having read all the actual scientific writings available (as much as they claim to actually understand), there are a few different pathways to stimulate muscle growth, and IMO, the premise of pumping (or the āmetabolic pathwayā) is probably the least effective due to the usual fiber type breakdowns in most people.
Iām not saying that thereās nothing worth looking into (give it a try, what could it hurt?), heck, I always include multiple approaches (pathways) into any program I design, BUT, I certainly wouldnāt put all my eggs in this basket, unless the alternative approaches presented issues (possibly older, joints hurt etc etc)
S
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I usually like higher volume workouts but fifty plus sets for the first workout? Lmao. Unless you are taking anabolics and genetically have a high training capacity, you wonāt recover. If you do recover thatās probably the weights are too low and then at this point it becomes an endurance training.