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It will feel like your muscles are bulging through your skin trying to get out! You might feel silly using somewhat light weight and gasping for breath but the results will be worth it! The pump you will get from this routine will be unreal. When you can complete each set of 12 reps go up 5 lbs and start over. The goal is to use the same weight for each set of the exercise. To pick the weight for your 12 rep sets, use your 20 rep max. Lat Pulldowns to the Front – 6 sets of 12 repsīarbell Bent-over Rows – 6 sets of 12 repsīehind the Neck Barbell Press – 6 sets of 12 repsĪlternate Dumbbell Front Raise – 6 sets of 12 repsīarbell Curl superset with Triceps Pushdowns – 8 sets of 12 repsĭumbbell Curl superset with Triceps Dips – 8 sets of 12 repsīarbell Curl superset with Triceps Pushdowns – 16 sets of 12 repsĭumbbell Curl superset with Triceps Dips – 16 sets of 12 reps Serge Nubret went down in history as one of the most accomplished men in bodybuilding history.“To be a good bodybuilder you must be a good observer” – Serge Nubret A Tribute Serge NubretCheckout These Posts.Behind the Neck Lat Pulldowns – 8 sets of 12 reps In March of 2009 Serge fell into a coma and passed away April 19th 2011 at age 72. “I am Me and God” was more philosophical in nature and “Seventy Years Young” was a complete autobiography that detailed his training techniques, nutrition techniques and lifestyle.
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1983: Pro WABBA World ChampionshipsIn the years before Serge’s death, he published two books “I am Me and God” and “Seventy Years Young”. Serge’s contest weight was around 200lbs and Arnold’s was around 235lbs.Īlthough there were times where Serge came up short and placed 2nd or 3rd in a competition, he is still a holder of some of the most prestigious bodybuilding titles in the world. Serge’s physique flows together in a more aesthetic manner than Arnold’s but where Arnold beat him was size. Some argue that Serge deserved to win the 1975 Mr. This show was featured in the well-known bodybuilding film “Pumping Iron”. Olympia where he competed alongside Arnold Schwarzenegger and Lou Ferrigno. One of the shows that he is most known for is the 1975 Mr. If you are a beginner, it would be smart to start by cutting the volume in half, then gradually increasing volume as your body adapts to the routine.Serge Nubret’s Bodybuilding CareerLasting 25 years, Serge Nubret had one of the longest bodybuilding careers in the sport. If you struggle to recover on this program, the first thing you can do is cut the volume down. If you go to failure on every set and feel like you can still recover properly before your next session, then do it.
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If you are at the beginner or intermediate stage, it may be smart to save failure towards the end of your workout. Abs/Rest Day (non-weighted ab exercises for an hour straight)Serge went to failure on every set. Serge lifted weights 6 days a week and would hit every muscle (except for abs) 2 times a week. The purpose is to force as much blood into the muscle as possible for as long as possible, bringing vital nutrients into the muscle to aid growth. Serge’s routine was based around chasing the pump and having short rest periods between sets. He didn’t lift heavy, he used high reps and very high volume. Serge Nubret’s Training RoutineSerge had a very unique approach towards training. That year he became the IFBB Worlds Most Muscular Man in Montreal and 7 years later, he won the NABBA Mr. After only two years, Serge determined that one day he would be a world champion. He soon found out that bodybuilding was his purpose in life.
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Serge always had a natural gift for athletics and started bodybuilding at the age of 20. That hard work payed off, making Serge Nubret the only athlete to have won 6 world titles in 4 different bodybuilding federations.Serge was born in Anse-Bertrand, Guadeloupe on October 6th 1938. Although Serge has phenomenal genetics, don’t think that he didn’t have to work insanely hard for every ounce of muscle that he packed on. When you think of the most aesthetic physiques of the golden era, Serge Nubret is definitely one of the top names on that list.