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Posted at December 27, 2014, 4:25 am: Extracted from Posedown - Muscle Talk With the Champs: Serge Nubret: "I train one body part a session and altogeher i train three times a day. I give one body part all I've got for about 30 sets. I like to train a body part of 45 minutes, and when that area is fully bloated with blood i take a break for one whole hour. After that I return to the gym to work another body part. Usually I train twice in the morning. I take a third workout in the evening". "I use weights that allow me a certain number of repetitions, all done in perfect style. For example, I do 12 to 15 reps and up to 30 sets of bench presses (not a typo), each done in strict fasion." "I do NOT rest between sets. If you try to use very heavy weights each set, you are forced to train in a sloppy fasion. The only thing on your mind when you are attempting an exercise with a heavy weiht is that somehow you have to get it up. You cannot fully concentrate on the effect on the muscle you hope to build." Watching Nubret perform his exercises, it is amlmost as if there were no weight in his hands. He seems to tense the muscles throughout an exercise, seldom relaxin that tension unti a set has been competed. Not surprisingly, he claims to feel a burning sensation in the area being traained. Nubret's way of performing his exercises tends to promote a very fast pump that lasts for hours. Altogether he trains 6 days per week, 3 times a day. But Nubret's arms are trained just 20 minutes per workout, two sessions weekly. As he puts it, his biceps are triceps are as good as they'll ever get. Consequently, they only require a minimum amount of training, for which he often does supersets. Serge Nubret's Routine Day one = early morning routine THIGHS SETS REPS Leg extensions 15 15 Leg Curls 15 15 CALVES: Standing Heel raise 15-20 15 Seated heel Raise 15-20 15 Donkey raise 15-20 15 WAIST: Sit up 1/2 hour, max reps Lying Leg raise 1/2 hour, max reps Twist 1/2 hour, max reps (max reps = as many as possible) MID MORNING ROUTINE: SHOULDERS; SETS REPS Standing Press (behind neck) 10 12-15 One-Arm Lateral Raise (lying) 10 12-15 Dumbell lateral Raise (standing) 10 12-15 EVENING ROUTINE: CHEST: bench press: 20 12-15 Straight arm Pullover 10 15 Flye 10 12 DAY TWO: Morning routine ( Same as waist and calf workout of day one) Evening routine: BACK: Chin 12 max reps Pulldown 12 16 reverse Grip Pulldown 8 10 Pully or row (seated) 8 10 DAY THREE: Morning (Same as waist and calf workout of previous days) Evening routine: ARMS: Barbell Curl 10-12 max reps Lying triceps Press 10-12 max reps Dumbell Con. Curl 10-12 max reps Pressdown 10-12 max reps Original of the message was taken from http://forum.bodybuilding.com/ Replies:pretty unique I know he sometimes would do more than one bodypart p...awesome i might start it Other Topics of Body Building:jumpropingNutrient Split For Cutting? I hate going to the gym. I want my own Elliptical. Oral products such as liquid nolva, liquid clen and letro etc.. Who Won This Week... some more pics of me.. tell me what u think plz hehe Rate the above poster's avatar 14yr old squat 370lbsx3!! How to keep Avacados fresh Supps on vacation? Weighing between 192 & 197 pounds, will these numbers achieve cutting results? legit winnie? palm pain Injured.. but want to cut and keep muscle.. gaining strength with abs Those who do/did Starr's 5x5 Lysophosphatidylcholine Getting running ready for football. The Fit Show - Episode 23: Chest Training With IFBB Pro Rusty Jeffers! Shipping Ironmaster db's to europe NO XPLODE vs. SPIKE Knee wraps Bulking with Beast...my 12 weeks of fun. sergio nubret Weak Point Training! Military Press Question In Serious Need of Help/Encouragement Help me plz! 19yr NCAA sprinter How Many Exercises... crap meal How to get a job for food/supplement money? nutrition guidelines for lean people Why did Paris retire? O/T B-12 inject. best brand? Universal or MuscleTech? Advanced 5x5, 3x3 Routine Completed simple 2 day split Steroid Side Effect Percentages Who here plays college sports? How low, Chuck i have the worlds uggliest legs =( Military press I bought Uncured Pepperoni from WholeFoods. Poll: fight to the death - would you be a fan? StartStrength's RIPPETOE Starting Strength JOURNAL! |