He would perform sets on most movements, resting only 30 seconds between sets for most muscles, and a paltry 1 minute for quads. To get really strong, you have to train with heavy weights, right? Nubret disagreed. He never trained regularly with heavy weights, preferring to perform sets of reps using a weight he could handle for around reps. Once every few months he would test his max just to see where it was at, though, and there was no doubt he was strong.
As he told Bodybuilding. He swore pump training was more effective at progressively increasing the weights used during workouts than any other technique. Given that he used light weights, Nubret had a unique definition of training to failure. Say he was doing the bench press with pounds, a weight he could easily handle for 24 or more reps, for 8 sets of 12 reps with a second rest. He would take all 8 sets to failure and get 12 reps on every set. Obviously, this can be hard for modern trainees to understand.
Nubret would attempt to explain it by saying "I can use my mind to put on the bar the weight I need to reach failure on each set. Here's what this meant in action: He would perform the first few sets using ultra-strict, controlled movements to really amplify the mind-muscle connection. For the last few sets, he would utilize slightly faster reps and more focus on simply completing that final twelfth rep, come hell or high water. Nubret believed in massive protein consumption of grams per day, primarily from red meat.
He ate horse meat for most of his career, sometimes up to 6 pounds of horse meat a day. He would say, "Protein and only protein can build muscle, and if you eat too much, the excess is used as a source of energy. He didn't spread this intake around meals, either. Nubret only ate 2 or 3 massive meals per day. Once during his peak of training in the s and after training 5 hours and not eating all day, he reputedly ate 14 pounds of food in one sitting.
Nubret would work each muscle twice per week. He believed once a week splits were inferior for both muscle growth and fat burning. And while many people believe you need complete days off for systematic recovery, Nubret disagreed and worked out six days a week, but did abs all seven.
To do this, he sometimes utilized unique splits. Mondays were for both chest and quads, for example. Yeah he definitely had a great body! With all of the juicing etc. You are so right in what you say.
With all the instagram models in perfect shape, giving you the impression you can look like them is so demoralizing. They never tell you the truth on how they achieved their perfect bodies and manage to maintain them all year around. I always tell people to become the best version of yourself. We are all different and have different genetics and that is what we should truly be aiming for. Hi David, I must say that I admire the effort that you put into your body day after day to get into the best shape possible.
I really appreciate your kind words. It definitely helps that I really enjoy my training and the eating side of things. Your article is really relevant because I have found the principle of working different body zones through the week has helped avoid injury, which I was very prone to. Serge was a genius. I can quite believe he took no steroids or other enhancements. His physique is great. As you can gather, I am not in the spring of youth but training for a better body is so important to how I feel.
Yeah Serge definitely had the help of some great genetics. Would be nice if we could have a bit of his DNA to help us out Some people with gifted genetics can be quite lazy. But its the athletes with genetics and who than work their buts off are the ones who get to the top.
This guy was a machine! Even just the notion that he achieved this naturally is very inspirational. It is difficult too tell because the haters usually have to put someone else down in order to make themselves feel better. I think based on the dedication he put into his body with that herculean routine the proof was in the pudding.
Yeah he had really gifted genetics to start with so with his work ethic I may have been possible to achieve un assisted. I tell you what after 5 weeks of following this I felt drained, but I carried on and another couple of weeks down the line I felt fine again and carried on improving.
I think you sometimes have to go through a bit of paid and tiredness before the body will fully adapt. Although we all have different genetics and some will cope better than others. That is absolutely amazing what Serge Nubret was able to do and I definitely agree with you that the s was the golden era of bodybuilding.
Heck, this might be something I want to get into as I want to improve my calves, but more importantly, my upper body. He ate what felt right for him.
He did stick to very simple foods though. He used to eat up to 4lbs of horse meat in one sitting, and would sometimes add in some rice when he felt he needed it. In that era of bodybuilding the majority of them ate a high protein, moderate fat and low carb diet, than would splurge one day in the one. Man this is insane, this intense drilling is not for the lazy minded guys starting with the time spent daily 5 hours plus, and the series of routines done, learned a lot though it is impossible for me to practice all the workouts at least i would try It one routine at a time.
You are bang on with your comment. It can be done much quicker. Also you could start with training everything onces a week only. Do you know if the rumor is true whether he use pharmaceutically enhanced drugs.
Because his body build is amazing. Thank you for the great article again and how we can incorporate some of these work out methods into ours. His career stretched over the 60s, 70s and early 80s. However, only he will no. Regardless though his physique and achievements were insane. I really did not heard about this guy but he looks amazing. I can only imagine how much work is needed for such body. I am not in the bodybuilder world but I like to train and get some muscles.
I would like to follow his training but will it work if I reduce a little reps? There is a lot of volume to his training, which if you are not used to will get hard very quickly until the body adapts. Often I advise people not to drop the reps but to start with slightly lower amount of sets. Than build them up. Hey David, Great informative article, you hit the nail on the head with many points. I did — 30lbs to my frame in 6 months — I even got accused from friends and family about steroid abuse never touched it.
I agree it is hard, but it is worth it. I could ramble on about old school training all day with you lol Hope your training is going well. Many thanks! Thanks for taking the time to read my article. I absolutely love this style of training.
I have to admit I still mix in heavy low rep stuff every now and then. However, I do tend to consistently get injuries when I stay with the heavy stuff for too long now.
I think a lot of the people who moan about overtraining either use it as an excuse not to train hard or are lacking in diet and sleep. Training is going really well at the moment thanks. I am looking to compete in the next few months so currently dropping body fat nice and steady. I will try to pick the one that I feel like will be more suitable to the majority of lifters. This program should be followed for at least 1 or 2 months before switching to a more advanced variation. Depending on how you feel you might want to add some extra Rest Day or switch to lower volume for a week or two in order to avoid possible overtraining.
My first real experience doing high volume was with my shoulders. But I had nor results my shoulders were falling behind. I decided to change my routine so I started doing sets of at least 16 reps. Doing exercises for my shoulders at that time. My shoulders started growing. They started developing that round look and even the muscle stations were visible. Serge Nubret was 72 when he passed away and even at this age he was fit and injury free. Ask around you will see the majority of lifters have some injuries.
Injuries happen mostly due to:. Improving your form, making sure you rest enough, eating better and healthier food and improving your mobility will lead to better results and less injuries. But lifting heavy is another aspect that makes people injury prone.
Seniors are oftentimes prescribed physical activity with light weights. Because it is safer. Heavy weights are taking their toll on our bodies regardless of age. Lifting with lighter weights will result in less overall fatigue. This will improve the recovery time and promotes less injuries. If you want to continue training for as long as possible, using light to moderate weights is one of the best ways to go.
Hi fitness enthusiasts, my name is Miro, and I am the person behind everphysique. Here I share my tips and trick about how to achieve the best physique possible. I focus primarily on old school bodybuilding methods that have been tried and tested.
With a huge focus on calisthenics and street workout. The big majority of beginners can struggle to do proper pull-ups with good form. This is why it is recommended to seek other means of improving one's conditioning and strength.
And although I remember the times way back when, when I first got into calisthenics, although at the time I didn't know it was called that way. I just decided that I was fed up with being skinny. So I decided to Skip to content Back in the days I used to focus on the amount of weight I can lift.
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