Serge Nubret Pump Training
Serge Nubret was famous bodybuilder you will have seen if watch pump ironing. For many men Serge Nubret prime body is there ideal physique. In own words “I have been training with 30/40/50 sets per body part (16 sets for arms) twice a week. Sets of 12-20 reps with 30 seconds rest in between sets. So, it is impossible to train with very heavy weights. I used to do 225 kg max on bench press and I trained with only 70/100kg.”
Serge Nubret like most bodybuilders was not natural. This workout such not be done for whole year I recommend at most 12 week program keep weight light. This can be very tough workout but with that said it can work natural lifters using the modify program as this will more time recover. This program I would recommend having a bit of base in lifting heavier weight such as 5 x5 program to get full effect. for beginners any program will give results although 5X5 is the one I recommend.
Here his workout I have made a small amount of modifications this workout
Serge would lift weights 6 days a week and he would hit each muscle group twice per week. He done routine only use 70/100kg as said earlier. This is good workout if don’t have a huge amount of weight available for whatever reason.
- Monday: Chest, Quads and Abs
- Tuesday: Back, Hamstrings and Abs
- Wednesday: Shoulders, Arms, Calves and Abs
- Thursday: Chest, Quads and Abs
- Friday: Back, Hamstrings and Abs
- Saturday: Shoulders, Arms, Calves and Abs
- Sunday: Rest (abs only)
Schedule: However, for are purpose we will only be doing this routine three times week with day of rest in-between.
Workout a Monday, workout B Wed and workout C Friday
Progression To pick the weight for your 12 rep sets, use your 20-rep max. The goal is to use the same weight for each set of the exercise. When you can complete each set of 12 reps go up 5 lbs/2.5kg and start over.
Workout A: Quadriceps and Chest
Exercise Sets Reps
A Squats 8 12
B Leg Press 8 12
C Leg Extension 6 12
Do Calves
- Standing Calf Raises – 8 sets of 12 reps
- Donkey Calf Raises – 8 sets of 12 reps
Wait at least 15 minutes and move onto chest. If possible do them later in the day.
Exercise Sets Reps
A Barbell Bench Press (always performed extremely wide) 8 12
B Flat Dumbbell Fly 6 12
C Incline Bench Press 8 12
D Incline Dumbbell Fly 6 12
E Dumbbell Pullovers 6 12
Workout B: Back and Hamstrings
Exercise Sets Reps
A Chin-Up 6 12
B Behind the Neck Lat Pulldown 8 12
C Front Lat Pulldown 6 12
D Bent Over Row 6 12
Wait at least 15 minutes and move onto hamstrings. If possible do them later in the day.
Traps exercise
Exercise Sets Reps
A Lying Leg Curl 8 12
B Standing Leg Curl 8 12
Workout C: Arms and Shoulders
Exercise Sets Reps
A Behind the Neck Press 6 12
B Alternate Front Raise 6 12
C Upright Row 6 12
D Lateral Raise 6 12
Wait at least 15 minutes and move onto arms. If possible do them later in the day.
Exercise Sets Reps
A1 Cable Biceps Curl 8 12
A2 Triceps Pushdown 8 12
B1 Barbell Curl 8 12
B2 Triceps Dip 8 12
Abs can be train three times a week or once week after session is done.
No cardio is done for this program because high rep nature will be work your stamina/ Endurance
3 sets of 10 rep’s protocol
This is normally use by novices because easy to understand and easy enough to follow. This is something I might do in deload week with some light weight or if I am trying a new exercise or variation. This is popular protocol for beginners because it gives results and also it easy to follow.
This is done three times a week
Progression when you can do 3 sets of 10 reps add 5lbs
German volume routine (10 Sets of 10 Reps)
10 sets of 10 repetitions focused on a specific muscle group. Which means you’re doing 100 reps getting volume needed to grow the muscle.
These guidelines for German volume ensure trainer safety – rest is important between sets, and should last between 60 and 90 seconds. During the set the lifter must also consider the amount of weight. For any given exercise, only about 60% of the lifter’s one rep max should be used. For example, if a lifter’s maximum bench press amount is 100 KG, then they should lift 60 kg for each rep. here are some example for different your lagging body parts body parts do once week as part of regular workout. I have many people have done these programs for lagging muscle groups. So, you can do normal routine only different is once week 10×10 for that muscle group.
Arms
- concentration curls: 10 x 10
- Bicep Curls: 10 x 10
- Tricep Pull Down: 10 x 10
- Tricep extensions: 10 x 10
Chest
- Incline Bench Press: 10 x 10
- Bench Press: 10 x 10