[quote]Iron Dwarf wrote:
Some additional Nubret Training points… from another site:
[i] "Body parts can be split up during the days, resting for 15 minutes or done at another time of during the day, eg; quads in the morning, pecs at night
For the workout, it is recommended to find a weight that you can do 20-25 reps to failure, use that for the sets of 12 reps (15 for hamstrings) in this workout. Attempt to use the same weights through the workout of that exercise. To increase intensity of said workout, lower the rest time as stated and by mentally adding weights in your mind. Lowering the rest time will make the weights tougher, but also makes your heart and lung work harder thus providing a cardiovascular workout without the cannibalization that result from doing actual cardio at a separate time.
The first half of the set is spent feeling the muscles move and contract. This is to establish the mind to muscle connection, continue through workout to finish out the sets. If weights are chosen right and/or have been mentally added correctly, the last two sets and reps should be difficult.
Now I’m sure you noticed the ‘mentally add weight’. It is exactly like it sound, but really isn’t that far-fetched.
Simply put, you forcefully, contracting (tensing) the muscles throughout the reps to make the weight heavier for yourself. Remember when doing barbell curls, approaching failure, how much harder your muscles work, mainly how hard they contract, now when you’ve reached failure, you have someone spot you?what happens the second they touch the bar, your muscles loosen up, even though your exerting so much effort, your muscles fell looser then they were before, this is because the weight IS actually lighter, not a lot, but still lighter. See what I’m getting at?
In the same way, you learn to contract your muscles and make the weight heavier/lighter as needed. One way of learning to do this, is simply to start of with the weight you would normally use in serge’s routine, and then increase the weight each set. For the last set or two, go back to the weight you started off with and try and remember the feeling of how hard your muscles contracted and attempt to make the weight heavier by replicating that feeling by tensing.
The logical behind his workouts: His workout his centered around the ‘pump’. You get as quickly as possible and keep it going for the rest of the workout. Large muscle groups are worked separately because it is difficult to get a pump in tow large muscle groups at the same time
Compound movements and large muscle groups should have more sets and/or more rest time.
Allow different workouts to hit different angles and work the muscles differently, but keep the basic movements in the routine.
Chest and quads are done because they are large muscles. Legs are too big of a muscle group to do all at once.
Back and hamstrings for the same reason.
Superset arms with no rest because when the biceps are working, the triceps are resting. The converse is true. Also for reason for supersets, the biceps and triceps are part of the same body part, thus the pump is already there. The supersets count for the arm workout that serge has in his workout program is a TOTAL of 16 supersets.
Serge would sometimes do a large amount of reps in the first set, 15-50, to get a good pump going. Feel free to try this yourself
Every set is trying for failure, this was done by putting the mind into the muscle. By contracting/tensing the muscle as much as possible during the last few reps,one could achieve failure. ‘putting your mind in the weight’
Concentrate on EVERY rep, think about the particular muscle you are working. You should feel it working in every rep. move the weight/body in such a way that you keep constant tension throughout the whole set. Example, bench press, don?t lock out your elbows at the top of the rep, and pull downs, don?t let the bar go all the way up.
YOU control the weight, the weight doesn’t control you.
Science is nice but the body knows better. Sports science is the study of the body to guess and make hypothesis of how things work. The body knows what it needs, it will already tell you. Listen to your body when you have an understanding of what your body is asking of you. Of course, you can keep on studying, nothing wrong with, it could help you understand your body faster along with serge’s routine.
You will know when to eat because the body will tell you when it is hungry. It will tell you if you need protein and water. science is a guesstimate that changes over time. Whole foods and protein are the building blocks of building muscles. The body knows best than the scientists who don?t body build themselves. Digestion of food takes time; it is use for the next workout and for the next day.
The routine Serge has given to the community is considered intermediate. It is intermediate because it is for you to understand the body and the three powers. Once you understand, the advance routine is not given by Serge, but created by yourself from learning from him based the three powers and understanding of your body.
When modifying his routine, be sure follow the basic principles of his routine
- high sets
- low rest
- 4-6 exercises per bodypart, with one exercise being a key compound exercise for each bodypart, eg: squat
- choose the heaviest weight that allows you to finish all the sets, while keeping a low rest period. Remember to use your mind to make the weight heavier or lighter.
- Whatever rest time, weight, sets etc you select, make sure it allows you get good pump and keep it for the duration of the workout."[/i][/quote]
This is a pretty nice write up and the core training is exactly the same , glad you found it. But he is definitely adding to what Serge said in some areas .
The sit ups can be adapted to whatever suites you best but Serge said only 1 set and to add a few reps each time.