This is old school bodybuilding, an almost forgotten art in our time. It is not that far from how Arnold Schwarzenegger & Co trained, and the gospel of “pump training” was preached by the iron guru himself: Vince Gironda! It certainly works, but don’t forget to build up the number of set and to lower the rest periods between the sets gradually. Remember, it’s also a race against the clock, but the mind-muscle connection is fundamental…
I just wanted to add , that last year when I was bodybuilding instead of Powerlifting, I used this program for only about 1 month and I did make some very noticeable gains. In fact, the gains were so noticeable , that some people started asking me/thinking I was on steroids despite how ridiculously light the weight was.
It was only 1 month,that’s why I don’t feel qualified to give much input, but to give an example of some things that happened…:
1 month-ish before:
- 197-199 pounds
- 16 inch arms
- 25 inch legs
1 month-ish after:
- 210 pounds
- 17.2 inch arms
- 28 inch legs
I am not overexaggerating either. I literally exploded…whether it was glycogen or not, it didn’t really matter to me, it was the first program that got me into the 200+ pound barrier, and 1 inch of arm growth with a few inches on my legs was out of this world to me.
As soon as I stopped training this way, I lost tons of the size…it was literally a few days to a week in. But I still kept about 0.5 inches+ on the arm and maybe 1.5-2 on the legs. Regardless,if I didn’t stop bodybuilding and training that way, I would have kept the size and god knows where I could have been now.
The program really works. You have to do it right though…and it will tear you apart because it’s very intense,but you will never feel CNS fatigued since the weight is light.
[quote]Iron Dwarf wrote:
[quote]Bradley Joe Kelly wrote:
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. [/quote]
Apparently, Serge spent some time helping others on some other BBing forum. Some of that text is his unedited posts that were compiled to inform those interested in his philosophy.
We lost Serge WAY too soon. It’s such a damn shame.
Somehow I feel like one of the reasons I’m taking on his training style is to keep the man alive in me.
Thanks for your great article, Joe. I appreciate the fact that a young gun like yourself has found inspiration and information from a past great. Bringing Serge into the spotlight is essential to anyone picking up a barbell with any interest in the sport.
[/quote]
Anytime, I hope to do more unsung heroes in the future. However Serge is my favorite so I wanted to kick it of with him. I don’t like what bodybuilding has become today, so I look to the 40s, 50s , and 60s for inspiration.
That will be the focus of my writing as I have studied it years.
[quote]Ethan7X wrote:
I just wanted to add , that last year when I was bodybuilding instead of Powerlifting, I used this program for only about 1 month and I did make some very noticeable gains. In fact, the gains were so noticeable , that some people started asking me/thinking I was on steroids despite how ridiculously light the weight was.
It was only 1 month,that’s why I don’t feel qualified to give much input, but to give an example of some things that happened…:
1 month-ish before:
- 197-199 pounds
- 16 inch arms
- 25 inch legs
1 month-ish after:
- 210 pounds
- 17.2 inch arms
- 28 inch legs
I am not overexaggerating either. I literally exploded…whether it was glycogen or not, it didn’t really matter to me, it was the first program that got me into the 200+ pound barrier, and 1 inch of arm growth with a few inches on my legs was out of this world to me.
As soon as I stopped training this way, I lost tons of the size…it was literally a few days to a week in. But I still kept about 0.5 inches+ on the arm and maybe 1.5-2 on the legs. Regardless,if I didn’t stop bodybuilding and training that way, I would have kept the size and god knows where I could have been now.
The program really works. You have to do it right though…and it will tear you apart because it’s very intense,but you will never feel CNS fatigued since the weight is light.
[/quote]
There we go! I know I have experienced and seen great gains myself , but it is always awesome to add another experience to promote Serge’s training.
I know I would not be where I am if it wasn’t for trying this. It gives you great results while you try it and teachs you a new aspect to training. All while giving your CNS and joints a break.
I did my firsts supersets ever, it’s so simple: biceps/triceps repeat.
Whitout timing rest the only few seconds of rests where sipping water.
I had no time to write down so i am sure it lasted 28 min. for the number i estimated 17 supersets each an average of 38 sec. plus 12 sec. for switching and water = 50 x 2 = 100 sec. / superset.
I was lucky to hit the proper weight on each. First was 20 reps, 18reps, 16-15 reps well the fluctuation was between 20 to 10 numbers a bit higher after water 5 sec. minibreaks. Last ones were not counted some probably 9 or 8 reps.
@ Ethan7X thanks for your input. I suspected some growth would be what i call inflammation quick in or out. My question is did you gain some strenght ? How much of it did you keep ?
Thanks
lol, I hate to say this…but I actually lost a lot of strength everywhere except in Back. All pressing poundages were down, and so were squats. So no, I really didn’t gain any strength in 1 rep maxes; however my repping-out strength went up ALOT as well as my endurance to continuously use a weight.
So I did get stronger, but in a different way, while getting weaker in 1 rep max.
This might not happen to you, but it certainly did to me. Even my bicep curls went down in strength, but the fact they grew 1.2 inches in a little over a month to the 17’s is out of this world.
You can’t get the best of everything in life =p
Arnold actually incorporated a lot of the same principles honestly if you look at his training. Although he didn’t go to the extreme that Serge did, he still used very light weight compared to what he could do and had low rests/high intensity/lots of sets.
Arnold could bench about 475 from what I recall, similar to how Serge could do 500. Serge never used over 185-220 for his bench sets,and Arnold is seen here using 225 on Inclines.
Arnold grinding his teeth on 155 barbell rows. Yet he deadlifted near 700 at what…17 years old?
LOLZ @ adding over and inch to your arms and 3 inches to your legs in a month as a natty.
Also, LOL at adding that size and 13lbs of good body weight, being amazed at how much you blew up and then stopping after a month.
GTFO with that nonsense. New lifters who don’t know any better are going to read that and think that’s a realistic possibility.
[quote]gregron wrote:
LOLZ @ adding over and inch to your arms and 3 inches to your legs in a month as a natty.
Also, LOL at adding that size and 13lbs of good body weight, being amazed at how much you blew up and then stopping after a month.
GTFO with that nonsense.[/quote]
i was thinking the same!
With those results why would u stop?
ive done 3 workouts so far with this method, just got back to do 2moro,
They are the hardest workouts ever. Chest and legs especially and tbh im not looking forward to back 2moro.
Anyone notice the DOMS after these Nubret sessions?
I always get DOMS, but these are total and complete! My entire back, from traps to lower lats and all the way across feels like one big sore muscle. My delts are sore front to back, insertion to insertion.
I feel a bit tired, but not the kind of exhaustion I usually got from lower rep heavy training to failure. In fact, I feel really relaxed like nothing bothers me.
[quote]gregron wrote:
LOLZ @ adding over and inch to your arms and 3 inches to your legs in a month as a natty.
Also, LOL at adding that size and 13lbs of good body weight, being amazed at how much you blew up and then stopping after a month.
GTFO with that nonsense. New lifters who don’t know any better are going to read that and think that’s a realistic possibility.[/quote]
I think it is possible for “new lifters” and i know it’s possible if you have been on a pretty long break ~ a year.
If you have a shitty routine and change to an amazing routine (for your body) i bet it could happen then too.
[quote]Ethan7X wrote:
I just wanted to add , that last year when I was bodybuilding instead of Powerlifting, I used this program for only about 1 month and I did make some very noticeable gains. In fact, the gains were so noticeable , that some people started asking me/thinking I was on steroids despite how ridiculously light the weight was.
It was only 1 month,that’s why I don’t feel qualified to give much input, but to give an example of some things that happened…:
1 month-ish before:
- 197-199 pounds
- 16 inch arms
- 25 inch legs
1 month-ish after:
- 210 pounds
- 17.2 inch arms
- 28 inch legs
I am not overexaggerating either. I literally exploded…whether it was glycogen or not, it didn’t really matter to me, it was the first program that got me into the 200+ pound barrier, and 1 inch of arm growth with a few inches on my legs was out of this world to me.
As soon as I stopped training this way, I lost tons of the size…it was literally a few days to a week in. But I still kept about 0.5 inches+ on the arm and maybe 1.5-2 on the legs. Regardless,if I didn’t stop bodybuilding and training that way, I would have kept the size and god knows where I could have been now.
The program really works. You have to do it right though…and it will tear you apart because it’s very intense,but you will never feel CNS fatigued since the weight is light.
[/quote]
LMFAO Were you on the mcdonalds diet??? this is hilarious… in the past 50 years of science and developmental research you just acheieved something physically impossible for a natural athlete.
They used to say building muscle was a 1 pound a month average. I believe some are not average ( i am small so others must be above average or at least 1 is ).
I was just off gym, any training for 4 weeks ( crazy work schedule ) and in 1 week i was back to before weight and strenght wise. But i had built about 1 pound monthly with good gains due to beginner improvements neuro factors. It is a good tool to have, high volume can shed a few pounds, than alternate with higher intensity.
[quote]Iron Dwarf wrote:
Anyone notice the DOMS after these Nubret sessions?
I always get DOMS, but these are total and complete! My entire back, from traps to lower lats and all the way across feels like one big sore muscle. My delts are sore front to back, insertion to insertion.
I feel a bit tired, but not the kind of exhaustion I usually got from lower rep heavy training to failure. In fact, I feel really relaxed like nothing bothers me.
[/quote]
Man, I’m sore from head to toe! Yeah, it’s like my muscles are fatigued but my system is not.
[quote]knokkelezoute73 wrote:
[quote]Bradley Joe Kelly wrote:
[quote]Iron Dwarf wrote:
[quote]Mr.Windupbird wrote:
Hi everybody I’m going to start this routine tomorrow, and I was wondering about a few things which I’d appreciate some advice on.
- Should an extremely wide grip be used for incline bench as well as flat bench?
- If someone can’t do 20 chin ups should they substitute them for close grip lat pulldowns until they get stronger or just try to build up to 20 slowly?
- I only have a lying leg curl machine in my gym… Should I just do 16 sets total with this or is there a good substitute for the standing leg curl?
Thanks. [/quote]
My opinion:
- Yes. Otherwise triceps and front delts take over (according to Nubret).
- Yes, do the pulldowns instead.
- Do 8 sets with heels touching and knees apart, and 8 sets with knees together and feet apart.
[/quote]
I agree on all 3 . Or 8 sets normal then 8 sets one leg at a time.
[/quote]
I just did quads and chest today.
I know you recommended against deadlifts, but would a hip hinge, such as back extensions, be too taxing as well? I’m wondering whether it could be one of the two hamstrings exercises.[/quote]
Well, I gave it a go today, after leg curls, I did back extensions (hinging at the hips), we’ll see…
[quote]Iron Dwarf wrote:
Anyone notice the DOMS after these Nubret sessions?
I always get DOMS, but these are total and complete! My entire back, from traps to lower lats and all the way across feels like one big sore muscle. My delts are sore front to back, insertion to insertion.
I feel a bit tired, but not the kind of exhaustion I usually got from lower rep heavy training to failure. In fact, I feel really relaxed like nothing bothers me.
[/quote]
Haven’t tried this yet, although I’m looking forward to it, but from what I’ve gathered it seems like this routine would wreck you if you weren’t doing something somewhat similar already.
[quote]gregron wrote:
Link to the training article everyone is referencing?
Thanks.
And my thoughts on the steroid questions in this thread. They started because someone who read the article asked of Serge was natural like he claimed. It don’t start off with people jumping in this thread to say he used AAS. No one cares if top pro’s use steroids. It’s just a given like “the sky is blue” and “grass is green.” it’s only when someone lies and claims to be natural when they are clearly not that these things become an issue.
Anyway. I really like his style and his quotes are awesome. He seemed genuinely intent on helping people and had accomplished a lot but was still humble and nice. Gotta respect someone like that.[/quote]
^This.
Nobody came in attacking Serge. Someone simply asked if he was natural and others responded. It’s not wrong or hateful to point out that he was not. He very well could have been natural when he started out in the late '50s, but by the time he was competing in the Olympia he was obviously not.
Natty here? Hell no.