Serge Nubret Pump Training

Training
141

[quote]knokkelezoute73 wrote:

[quote]Bradley Joe Kelly wrote:
Just do whatever feels best. Most people naturally feel more comfortable with a wider grip. It will not affect muscular development or targeted muscles much either way.[/quote]

Alright, cheers.

[quote]Bradley Joe Kelly wrote:
Dont go heavy or deep and BTNP will feel great . Stay above ear level. [/quote]

Yes, felt very good indeed, no strain at all. So far I’m experiencing exactly what you said, more stress on the targetted muscles than on the joints.[/quote]

Glad I could help. Have fun training!

142

How do you guys set up the wide bench press?
Most benches I’ve seen, including the one in my gym, are set up in a way that you cant grip the bar by the collars right away.
I did most of my sets by gripping it as wide as I could, then hopping to the collars with my hands. With 95 lbs on the bar this wasn’t too crazy but I can’t imagine doing that with heavier weight, too risky. Tips? Or do you just grip it as wide as the rack lets you and go with that width?

143

Also, any idea what kind of forms/stance Serge used with his squats?

144

@ L-Dee
I am no gym expert but my normal gym setting allows me an xtra wide grip. I am 5 11 maybe if i was 6 4 i might have a different experience. What comes to my mind is maybe you can try taking the bar off the rack and see if the rack or the pins might be lowered. Plan B might be adding padding to the bench raising yourself. Plan C, if the bench is separate from the rack put 45 plates under bench or some step used for aerobics.
Good luck!

145

[quote]Iron Dwarf wrote:

[quote]strangemeadow wrote:
It’s been my impression that behind the neck pressing is a bad thing to do, unless you’ve always done it. [/quote]

I believe since we’re using lighter weight and following good form, the chance for injury is lessened.

Ego + heavy weights + loose form = potential disaster.

Serge Nubret avoided that trifecta. [/quote]
This has been my main overhead pressing lift for the past year and I have zero shoulder pain.

146

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BHappy, L-Dee isn’t saying that the height of the bar is a problem. It’s that the hooks are in the way of where his hands should go if he was to really grip the bar all the way at its edges. So he has to start with a narrower grip to unrack it… and then shimmy his hands out… do his set… then shimmy his hands back in so he can rack it.

This seems like a real pain in the ass come set 8. I have the same issue. I’ll attach a picture. I didn’t place my hands aginst the collars. It seemed rediculously wide with almost no range of motion. It looks to be about 8 inches. Its not much better than this joke video someone made on youtube where his is actually holding the bar where the plates should be. I went out almost two hands lengths from where i normally bench. I’m wide but a safe enough distance so I don’t run the risk of pinching my hands when i rack the bar.

147

[quote]BHappy wrote:
Today i feel like yesterday flat bench press xtra wide worked my lats, am i alone?
Yesterday abs 175.[/quote]

I’ve seen Serge’s chest workout include pullovers (not in the T-Nation article though). Did you do those?
They work the lats too.

Bradley, any reason you left out the pullovers in your article?

148

[quote]DJS wrote:
BHappy, L-Dee isn’t saying that the height of the bar is a problem. It’s that the hooks are in the way of where his hands should go if he was to really grip the bar all the way at its edges. So he has to start with a narrower grip to unrack it… and then shimmy his hands out… do his set… then shimmy his hands back in so he can rack it.

This seems like a real pain in the ass come set 8. I have the same issue. I’ll attach a picture. I didn’t place my hands aginst the collars. It seemed rediculously wide with almost no range of motion. It looks to be about 8 inches. Its not much better than this joke video someone made on youtube where his is actually holding the bar where the plates should be. I went out almost two hands lengths from where i normally bench. I’m wide but not a safe enough distance so I don’t run the risk of pinching my hands when i rack the bar.

Yes this is what I meant. Shimmying the hands out is not safe in the long run.
I also run the risk of pinching my hand when I rack the bar.
I’m 6’5" with long arms and that makes it even more complicated. I’m changing gyms in a couple of weeks and I hope I’ll have better luck there.

149

[quote]ground control wrote:

[quote]Iron Dwarf wrote:

[quote]strangemeadow wrote:
It’s been my impression that behind the neck pressing is a bad thing to do, unless you’ve always done it. [/quote]

I believe since we’re using lighter weight and following good form, the chance for injury is lessened.

Ego + heavy weights + loose form = potential disaster.

Serge Nubret avoided that trifecta. [/quote]
This has been my main overhead pressing lift for the past year and I have zero shoulder pain. [/quote]

Where do you stop the descent, ear level?

150

@ DJS
Thanks for that precision. Actually about 15 min. after my post i tought there might be an other source for his problem as you did figure out. I did not think about that situation first because he mentioned the gym was no better.
Maybe an experienced person will find a solution like who knows just wishfull thinking using an empty barbell to push the handles of a pressing machine if it can be done safely.

151

@ L-Dee
I tought a real tall person might be out of luck.
I did no pullovers so i am baffled about what is the reason.
Cheers!

152

[quote]knokkelezoute73 wrote:

[quote]ground control wrote:

[quote]Iron Dwarf wrote:

[quote]strangemeadow wrote:
It’s been my impression that behind the neck pressing is a bad thing to do, unless you’ve always done it. [/quote]

I believe since we’re using lighter weight and following good form, the chance for injury is lessened.

Ego + heavy weights + loose form = potential disaster.

Serge Nubret avoided that trifecta. [/quote]
This has been my main overhead pressing lift for the past year and I have zero shoulder pain. [/quote]

Where do you stop the descent, ear level?[/quote]
Yes. Keep perfect form, add weight slowwly and you’ll be surprised how strong you can get at this lift.

153

Just trying to be creative i understand the odds are tiny. Maybe if 2 benches are the right with apart you might slide a third bench in between your bar would rest on the outside support of the 2 benches equipped with racks so you can personalize the rack with.

154

[quote]ground control wrote:

[quote]knokkelezoute73 wrote:

[quote]ground control wrote:

[quote]Iron Dwarf wrote:

[quote]strangemeadow wrote:
It’s been my impression that behind the neck pressing is a bad thing to do, unless you’ve always done it. [/quote]

I believe since we’re using lighter weight and following good form, the chance for injury is lessened.

Ego + heavy weights + loose form = potential disaster.

Serge Nubret avoided that trifecta. [/quote]
This has been my main overhead pressing lift for the past year and I have zero shoulder pain. [/quote]

Where do you stop the descent, ear level?[/quote]
Yes. Keep perfect form, add weight slowwly and you’ll be surprised how strong you can get at this lift.[/quote]

Cheers. Well, I was going all the way down to the base of the neck, I suppose I have to play it safe and stop at ear level, then.

155

About range of motion, just my 2 cents. I am very flexible so i was pressing and dipping real low thinking full range of motion is the way to go and my right shoulder is hurting on and off.
I think Bradley is right suggesting to avoid going all the way down.
When i can try these again i will not go lower than ears level like he suggested.

156

[quote]BHappy wrote:
Just trying to be creative i understand the odds are tiny. Maybe if 2 benches are the right with apart you might slide a third bench in between your bar would rest on the outside support of the 2 benches equipped with racks so you can personalized the rack with.[/quote]

Haha kudos for being creative! I’ll see if I can do something like that.

157


“All my life I have been training with “tank-top” and short, so I could see my body when I was training, it exactly the way that a sculpter used to do his masterpeace. When you coved your body, you will have weaker bodypart.”

Serge Nubret

[quote]L-Dee wrote:

[quote]BHappy wrote:
Today i feel like yesterday flat bench press xtra wide worked my lats, am i alone?
Yesterday abs 175.[/quote]

I’ve seen Serge’s chest workout include pullovers (not in the T-Nation article though). Did you do those?
They work the lats too.

Bradley, any reason you left out the pullovers in your article?[/quote]

Yes I have a very good reason, my own technical error…

I honestly have no idea why it was not in the workout template on the article , he did 6 sets of 12 using a dumbbell at the end of his chest routine, I used them every time and so did the people I taught it to.

Thanks so much for catching that , I will get it edited in ASAP.

For those of you following the routine now and doing chest tomorrow, add in this to the chest routine…

Dumbbell Pullover 6x 12

I am very sorry missed that. Also remember to keep the weight light, the rest low and pump going. A lot of people like to put their chin down on the chest and actually feel the movement. A great movement anyone can do for the full 6 sets , no need to cut it back in fear of over training.

158

[quote]Bradley Joe Kelly wrote:
“All my life I have been training with “tank-top” and short, so I could see my body when I was training, it exactly the way that a sculpter used to do his masterpeace. When you coved your body, you will have weaker bodypart.”

Serge Nubret

[quote]L-Dee wrote:

[quote]BHappy wrote:
Today i feel like yesterday flat bench press xtra wide worked my lats, am i alone?
Yesterday abs 175.[/quote]

I’ve seen Serge’s chest workout include pullovers (not in the T-Nation article though). Did you do those?
They work the lats too.

Bradley, any reason you left out the pullovers in your article?[/quote]

Yes I have a very good reason, my own technical error…

I honestly have no idea why it was not in the workout template on the article , he did 6 sets of 12 using a dumbbell at the end of his chest routine, I used them every time and so did the people I taught it to.

Thanks so much for catching that , I will get it edited in ASAP.

For those of you following the routine now and doing chest tomorrow, add in this to the chest routine…

Dumbbell Pullover 6x 12

I am very sorry missed that. Also remember to keep the weight light, the rest low and pump going. A lot of people like to put their chin down on the chest and actually feel the movement. A great movement anyone can do for the full 6 sets , no need to cut it back in fear of over training.

[/quote]

Good stuff. Also, someone in an article here mentioned that ‘driving’ with the thumbs would engage the chest more. I might be completely misquoting the author (maybe John Meadows) but there was a point about this little detail and I always made sure to incorporate it when doing pullovers.

159

[quote]L-Dee wrote:

[quote]Bradley Joe Kelly wrote:
“All my life I have been training with “tank-top” and short, so I could see my body when I was training, it exactly the way that a sculpter used to do his masterpeace. When you coved your body, you will have weaker bodypart.”

Serge Nubret

[quote]L-Dee wrote:

[quote]BHappy wrote:
Today i feel like yesterday flat bench press xtra wide worked my lats, am i alone?
Yesterday abs 175.[/quote]

I’ve seen Serge’s chest workout include pullovers (not in the T-Nation article though). Did you do those?
They work the lats too.

Bradley, any reason you left out the pullovers in your article?[/quote]

Yes I have a very good reason, my own technical error…

I honestly have no idea why it was not in the workout template on the article , he did 6 sets of 12 using a dumbbell at the end of his chest routine, I used them every time and so did the people I taught it to.

Thanks so much for catching that , I will get it edited in ASAP.

For those of you following the routine now and doing chest tomorrow, add in this to the chest routine…

Dumbbell Pullover 6x 12

I am very sorry missed that. Also remember to keep the weight light, the rest low and pump going. A lot of people like to put their chin down on the chest and actually feel the movement. A great movement anyone can do for the full 6 sets , no need to cut it back in fear of over training.

[/quote]

Good stuff. Also, I someone in an article here mentioned that ‘driving’ with the thumbs would engage the chest more. I might be completely misquoting the author (maybe John Meadows) but I there was a point about this little detail and I always made sure to incorporate it when doing pullovers.
[/quote]

I can see that, thanks for sharing . The chest is also responsible for internal rotation of the humerus and that makes you emphasize that.

Also you hit the Pec Minor more in the bottom portion of the movement( the first 8 inches or until the arms are at a 45 degree angle) so a lot of bodybuilders find it useful to focus on that portion only and perform up to 15-20 reps.

160

@ L-Dee other options for Xtra wide pressing might be laying on the floor any 2 chairs at home using folded towels on them to prevent the bar from rolling could serve as your rack or benches at the gym.
Serge would simply load the bar mentally so empty bar options are less problematic.
Yesterday abs 7 min. at least 200.