Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: Cleanest Natural on October 19, 2007, 12:27:07 AM
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I wanted to change things up a bit so I decided to try Mr Nubret's training regimen . Basically the split looks like this
http://www.performlabs.com/soft/template005wA.pdf
http://www.performlabs.com/soft/template005wB.pdf
http://www.performlabs.com/soft/template005wC.pdf
the split is : m t w , repeat on th f sat , with sunday off . For those who did not click on Serge Nubret's site or thread , I recomend it . However : I have never worked out so much : NEVER . It's like doing 2ce the workload I do now.
Also , there's up to one hour of sit ups every morning which substitutes for cardio . I think you are suppose to work your way up to 1 hour since I can only do maybe 5 min of continuous situps .
Another thing I'd like to discuss with everybody is : for example my chest is my No 1 priority . But I have to work my chest after thighs on monday and thursday . I can barely get myself to work hamstrings after squatting let alone a full chest workout .
In case u missed it , THERE ARE 20 SET'S FOR QUADS FOLLOWED BY 27 SETS FOR CHEST ! AND THAT'S JUST DAY 1 !
DISCUSS !
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DISGUSTED .. I know u gave it a try . Let me know what u think . Also I couldn't find much on nutrition . The only thing I got out of the whole thread was that I can grill the chicken breast , put it in a blender with salt , spices and water and drink it . To help with ingesting a lot of protein...It's cool : " chicken soup " by chef Nubret :)
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No thoughts on this ?..come on guys , u can do better . :)
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Very effective system for me all last year.
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Hi. Im been giving Serge's routine a go for the last couple of weeks after getting "serious" again about my bodybuilding after 10 years of marriage, kids and work taking priorities ..... I admit I was skeptical and concerned about overtraining BUT Serge insists thats a mental thing and insists that the muscles can be worked every 3 days and worked when sore. It is definately the way forward for me and Im blowing up faster than I thought possible. AT THIS STAGE I am just doing 25/30mins per bodypart which is about 20 sets (as many as I can do working fast). Remember that you have to use light enough weights for PERFECT form and really concentrate on the muscles (when sore this becomes easier) because if you go too heavy and start making the tendons sore you won't be able to keep the regularity of the training up.
Remember that he takes AT LEAST an hours break between bodypart so the blood stays in the muscle. Im actually doing 1 bodypart at 6am and the second at 8pm, so ..... Serge doesn't squat either by the way.
Re the daily abs - Ive lost an inch on my waist already just through the tightening of the abs and its so good at boosting my metaboism that Ive dropped ALL aerobic activity and Im still cutting up quickly!!
Im a light boned, not particularly strong guy, so probably well set up for this kind of training, other guys on here will post that it will never work - Bottom line is to give it a go EXACTLY as he says for a couple of months and see .... I agree that more diet info would be good as I can't find much on his thread.
Good Luck - Over to Slaveboy to say it won't work !!
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Very effective system for me all last year.
Read my specific points..like training chest( my weakest bodypart ) with 27 sets after doing quads ( my strongest bodypart ) and tell me your thoughts...also what did u like and dislike about it ?...why did u stop ?
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wow that is some brutal volume training!
no doubt that the guys back then trained way harder......does anyone else think that the pros of today are possibly undertraining given the amount of stuff they are on?
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Hi. Im been giving Serge's routine a go for the last couple of weeks after getting "serious" again about my bodybuilding after 10 years of marriage, kids and work taking priorities ..... I admit I was skeptical and concerned about overtraining BUT Serge insists thats a mental thing and insists that the muscles can be worked every 3 days and worked when sore. It is definately the way forward for me and Im blowing up faster than I thought possible. AT THIS STAGE I am just doing 25/30mins per bodypart which is about 20 sets (as many as I can do working fast). Remember that you have to use light enough weights for PERFECT form and really concentrate on the muscles (when sore this becomes easier) because if you go too heavy and start making the tendons sore you won't be able to keep the regularity of the training up.
Remember that he takes AT LEAST an hours break between bodypart so the blood stays in the muscle. Im actually doing 1 bodypart at 6am and the second at 8pm, so ..... Serge doesn't squat either by the way.
Re the daily abs - Ive lost an inch on my waist already just through the tightening of the abs and its so good at boosting my metaboism that Ive dropped ALL aerobic activity and Im still cutting up quickly!!
Im a light boned, not particularly strong guy, so probably well set up for this kind of training, other guys on here will post that it will never work - Bottom line is to give it a go EXACTLY as he says for a couple of months and see .... I agree that more diet info would be good as I can't find much on his thread.
Good Luck - Over to Slaveboy to say it won't work !!
so u do a split : one bodypart break , than the other...ok...I guess I can breathe easily....if he doesn't squat why is squatting the first thing there ?....now if I do up to 1 hour of abs everyday , then 2 training sessions 1 hour each.,..when do I work and take care of the family ????
On the positive side I think my midsection will kick ass after a few months. If u look at some of my pics u can tell I'm a huge fan of his physique... ;)...I'll also have to try to persuade Mr Nubret to give me some diet tips..
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Sounds like a decent workout system. I always do 12 reps.
What do you do for chest workouts sevastase?
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What do you do for chest workouts sevastase?
apparently not much. ;D
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Sounds like a decent workout system. I always do 12 reps.
What do you do for chest workouts sevastase?
My typical routines ( there are 2 of them) consist of :
1. Flat bench 4 set's x 10 reps ( 135 lbs to 315 )
incline dumbell presses 3x15 ( 50 lbs to 100 )
incline flies 3x15 ( 20 lbs to 50 )
2. Peckdeck 4x15
Incline flyes 4x15
incline dumbell presses 4x10x90lbs
dips 4x15xbodyweight
cable crossovers 4x15
close grip pushups leaning on a bench 4x15
This second one I take 15 seconds between sets , 30 seconds between exercises , everyrep is done slow , with a peak squeeze .
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so u do a split : one bodypart break , than the other...ok...I guess I can breathe easily....if he doesn't squat why is squatting the first thing there ?....now if I do up to 1 hour of abs everyday , then 2 training sessions 1 hour each.,..when do I work and take care of the family ????
On the positive side I think my midsection will kick ass after a few months. If u look at some of my pics u can tell I'm a huge fan of his physique... ;)...I'll also have to try to persuade Mr Nubret to give me some diet tips..
Hi. I still work long hours and obviously still want to dedicate a lot of time to my family, so I do the following:-
Day One: Up at 5.30am - Abs for 20mins (enough for me at this stage) - Then 30mins of quads. In shower by 6.45am!
Chest in the evening when it suits family, sometimes 8pm if crap on telly, sometimes 10.30pm!!
Day Two: Same for abs and then its hamstrings for 30mins 1st thing - Evening is Back again at a time to suit
Day Three: Same for abs and then delts first thing - Arms in the evening at a time to suit.
Then back to day one.
Im doing calves on one and three just by doing single leg toe raises for 10 sets at lunch + stressing calves when walking - Hard to explain, but it WORKS!!
Exercises vary, but ALWAYS 12-15 reps in ultra strict form.
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My typical routines ( there are 2 of them) consist of :
1. Flat bench 4 set's x 10 reps ( 135 lbs to 315 )
incline dumbell presses 3x15 ( 50 lbs to 100 )
incline flies 3x15 ( 20 lbs to 50 )
2. Peckdeck 4x15
Incline flyes 4x15
incline dumbell presses 4x10x90lbs
dips 4x15xbodyweight
cable crossovers 4x15
close grip pushups leaning on a bench 4x15
This second one I take 15 seconds between sets , 30 seconds between exercises , everyrep is done slow , with a peak squeeze .
With that type of workout I just don't see how your chest doesn't respond.
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Read my specific points..like training chest( my weakest bodypart ) with 27 sets after doing quads ( my strongest bodypart ) and tell me your thoughts...also what did u like and dislike about it ?...why did u stop ?
Try the Serge Bench press - Wide grip and lowered to THE NECK. Slowl and not too heavy for 12-15 reps. Concentrate on the pecs. MUCH more effective than standard benching.
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Try the Serge Bench press - Wide grip and lowered to THE NECK. Slowl and not too heavy for 12-15 reps. Concentrate on the pecs. MUCH more effective than standard benching.
I will follow exactly what he outlines...
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My typical routines ( there are 2 of them) consist of :
1. Flat bench 4 set's x 10 reps ( 135 lbs to 315 )
incline dumbell presses 3x15 ( 50 lbs to 100 )
incline flies 3x15 ( 20 lbs to 50 )
2. Peckdeck 4x15
Incline flyes 4x15
incline dumbell presses 4x10x90lbs
dips 4x15xbodyweight
cable crossovers 4x15
close grip pushups leaning on a bench 4x15
This second one I take 15 seconds between sets , 30 seconds between exercises , everyrep is done slow , with a peak squeeze .
Weird.. althought your chest isnt bad really this routine doesn't miss much! And you bench 405 don't you? Weird man Seems you should be bigger. Maybe you do too much?
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With that type of workout I just don't see how your chest doesn't respond.
Well , u saw my pics , u saw my videos....My ribcage is small, narrow clavicles , I'm actually very , very thin If I stand sideways . My girlfriend is thicker than me sideways :-\
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I actually pose decent and I know how to hide flaws but I actually think my chest is almost nonexistent .
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I will follow exactly what he outlines...
Thats the secret. I posted a revised schedule on his thread initially with more rest BUT he posted that I shouldn't blame him if it doesn't work. Fair enough and so I revised back to his schedule and its definately working.
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Thats the secret. I posted a revised schedule on his thread initially with more rest BUT he posted that I shouldn't blame him if it doesn't work. Fair enough and so I revised back to his schedule and its definately working.
Does that mean I can split train bodyparts ?...or I gotta do it ALL TOGHETHER ?
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Does that mean I can split train bodyparts ?...or I gotta do it ALL TOGHETHER ?
Sorry, split train bodyparts?? His method is to train one complete bodypart for 45mins and then rest it for 2 days, returning on the 3rd. Basically to do as many sets as possible in 45mins to "flood with blood" and then try and keep the pump for as long as poss.
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Split the training session in 2 separate training sessions because I'll never do chest right after quads....NEVER .
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Split the training session in 2 separate training sessions because I'll never do chest right after quads....NEVER .
Yeh, can you do what I do ( Serge stated it was "best way to train" ) - Quads Am and then Chest Pm??
He never trains 2nd bodypart straight after the 1st
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Yeh, can you do what I do ( Serge stated it was "best way to train" ) - Quads Am and then Chest Pm??
He never trains 2nd bodypart straight after the 1st
ok ...gotcha...It's an awful lot of time in the gym...But he is teh Master .
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I actually pose decent and I know how to hide flaws but I actually think my chest is almost nonexistent .
wow you werent kidding do you ever think about you elbow positin when benching?
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My typical routines ( there are 2 of them) consist of :
1. Flat bench 4 set's x 10 reps ( 135 lbs to 315 )
incline dumbell presses 3x15 ( 50 lbs to 100 )
incline flies 3x15 ( 20 lbs to 50 )
2. Peckdeck 4x15
Incline flyes 4x15
incline dumbell presses 4x10x90lbs
dips 4x15xbodyweight
cable crossovers 4x15
close grip pushups leaning on a bench 4x15
This second one I take 15 seconds between sets , 30 seconds between exercises , everyrep is done slow , with a peak squeeze .
That's WAYYYYYY too much volume. No wonder you never grow. :-X
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those are 2 separate routines . the second only takes 25 minute.....to show how much u lack common knowledge . Leave the bb stuff to others. stick to insults. U seem to phare much bettah .
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Try the Serge Bench press - Wide grip and lowered to THE NECK. Slowl and not too heavy for 12-15 reps. Concentrate on the pecs. MUCH more effective than standard benching.
That's actually the Gironda Neck Press.
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you sack of shit, what does your cycle look like?
and don't tell us that you plan to train clean
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That's actually the Gironda Neck Press.
Indeed !! Regardless, it fries the pecs.
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you sack of shit, what does your cycle look like?
and don't tell us that you plan to train clean
No need to insult . I do not use anything nor am I planning on it .
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I think Sev is forgeting the big fact that no one here actually gives a flying fuck what this eurotrash attention whore does with his life....
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sevestase try pushups at your home with various grips on flat then add some incline maybe have you feet on steps while you pushup touch your nose to the floor with every rep flat or incline is key try 300-500 reps could take you and hour or more
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that continous situps/crunches substituting for cardio sounds very appealing cuz i hate cardio. maybe i wiill give it a try for a few months. i got nothing to lose cuz my abs are already killer ;D
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The Norbit training method?
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No need to insult . I do not use anything nor am I planning on it .
What he fuck happened to you, did you find Jesus or something cuz' as far as I remember you were trashing all the members of this board only about 1 week ago...now YOU can't take it when somebody insults you? Weird..... ::)
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sevestase try pushups at your home with various grips on flat then add some incline maybe have you feet on steps while you pushup touch your nose to the floor with every rep flat or incline is key try 300-500 reps could take you and hour or more
I like to do pushup drop sets going from regular poistion (toes) to failure than drop to girl style (knees) to failure. Best pec pump ever.
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Sevastase...as much as i think you're a dingbat, heres my advice on your flat chest:
try higher reps..like sets of 15 on dumbell presses....I used to also go heavy on benches w a barbell..got stronger but not bigger--> until i actually lightened up and went higher rep...my chest grew....
the first few times its hard to go sets of 15 with good weight, but you build up the amount quickly..
something like this: 60x15, 70x15, 80x15, 90x15, 95x15, 100x15, 90x15, 70x15. or whereever your weight is add w db's
if you can get up to 100 pounders for sets of 15 youre doing well..
my 2 cents
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Sevastase...as much as i think you're a dingbat, heres my advice on your flat chest:
try higher reps..like sets of 15 on dumbell presses....I used to also go heavy on benches w a barbell..got stronger but not bigger--> until i actually lightened up and went higher rep...my chest grew....
the first few times its hard to go sets of 15 with good weight, but you build up the amount quickly..
something like this: 60x15, 70x15, 80x15, 90x15, 95x15, 100x15, 90x15, 70x15. or whereever your weight is add w db's
if you can get up to 100 pounders for sets of 15 youre doing well..
my 2 cents
If u read my routine ,I was already doing 100x15. but I'll give Serge's method a try and we'll see . What's a dingbat ?
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same as a moron
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same as a moron
So u insulted me ?
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So u insulted me ?
listen shit 4 brains, i was nice enough to offer you some advice....quit being a d bag
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listen shit 4 brains, i was nice enough to offer you some advice....quit being a d bag
Just say you paid him a compliment.. ;) ;D
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listen shit 4 brains, i was nice enough to offer you some advice....quit being a d bag
No offence Colt but I prefer taking advice from people who look BETTER not WORSE . Sorry ! I'm sure you meant well .
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I actually pose decent and I know how to hide flaws but I actually think my chest is almost nonexistent .
haha that is because you do not know how to train. i dont understand why you are boasting about your 315 for reps when you got shit chest.
why dont you start benching 100pounds or even 80pounds for a start? i have a bigger chest than you without gear when i was benching 100pounds
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sevestase try pushups at your home with various grips on flat then add some incline maybe have you feet on steps while you pushup touch your nose to the floor with every rep flat or incline is key try 300-500 reps could take you and hour or more
Something I tried one time with pushups is this :
1 pushup, count to 10
2 pushups, count to 10
3 pushups, count to 10
Continue this up to 15 pushups then work back down to 1 pushup
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haha that is because you do not know how to train. i dont understand why you are boasting about your 315 for reps when you got shit chest.
why dont you start benching 100pounds or even 80pounds for a start? i have a bigger chest than you without gear when i was benching 100pounds
Good for u . It shows u that even though I bench DOUBLE the amount that u do , you
u still got a bigger chest . So maybe benching is not the answer for me .
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Good for u . It shows u that even though I bench DOUBLE the amount that u do , you
u still got a bigger chest . So maybe benching is not the answer for me .
the weight is just a tool for bodybuilding. it doesnt matter what weight is used, only idiots use heavy weight to show off in the gym, these clowns will never have any impressive physique . talk about waste of time.
the experienced natural bodybuilders know that the most important thing is to actually contract and stretch the muscle well, the weight doesnt matter, you can do pushups, use resistance cables at home, as long as you work the muscle.
You have to adjust your body position sevastase and ligthen the weight
hope that helps
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I hope it does help because between hair and a nice set of pecs I'd take the chest anyday :D
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With high volume training like this should your weights increase w/the sets or descend the weight as you go if you cannot complete 12 reps?
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I actually pose decent and I know how to hide flaws but I actually think my chest is almost nonexistent .
So much dianabol and that physique is all you can get? lol @ you ;)
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I think that I will give this routine a try
question..take for example workout plan A (chest and Quads)
can you superset them or is it chest then quads?
also I don't see you can work legs mon and thurs..normally I can barely walk the rest of that week.
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With that type of workout I just don't see how your chest doesn't respond.
Because his chest is over trained.
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Because his chest is over trained.
::) ...tot nu intelegi ...genetica proasta e genetica proasta . Nare nimic de a face cu antrenamentul...plus nu inteleg cum 10 setupi de piept o data pe sapt sunt supraantrenament .
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:D
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::) ...tot nu intelegi ...genetica proasta e genetica proasta . Nare nimic de a face cu antrenamentul...plus nu inteleg cum 10 setupi de piept o data pe sapt sunt supraantrenament .
I will have ED translate this for me.
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I will have ED translate this for me.
say hi to him from me....I don't know him but I feel good that there's at least one romanian with good genes around :)
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say hi to him from me....I don't know him but I feel good that there's at least one romanian with good genes around :)
I will. I am training with him every day.
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I will. I am training with him every day.
why don't u invite him to post here sometimes ? he'd be a tremendous asset to the board .
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No offence Colt but I prefer taking advice from people who look BETTER not WORSE . Sorry ! I'm sure you meant well .
you must be in denial.....i've posted pics and you've posted pics. About 3 people made comments that i looked better and was indeed thicker (which was what you, in the beginning, claimed you were). SO, as far as the record shows, I am the better BB. Sorry to burst your already HUGE ego Twinkle Toes, but, in the words of Bull Hurley, I OWN YOU
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you must be in denial.....i've posted pics and you've posted pics. About 3 people made comments that i looked better and was indeed thicker (which was what you, in the beginning, claimed you were). SO, as far as the record shows, I am the better BB. Sorry to burst your already HUGE ego Twinkle Toes, but, in the words of Bull Hurley, I OWN YOU
if it makes u feel better , be it. Don't want you to get a heart attack over it .... :-\
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you must be in denial.....i've posted pics and you've posted pics. About 3 people made comments that i looked better and was indeed thicker (which was what you, in the beginning, claimed you were). SO, as far as the record shows, I am the better BB. Sorry to burst your already HUGE ego Twinkle Toes, but, in the words of Bull Hurley, I OWN YOU
You're a lot bigger than Sev but I think he has you in the aesthetics dept. now matter how much of a tool he can be
Wouldn't say you own him
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seriously, is there anyone on this planet who can do situps for 1 hour straight?
i mean come on.
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seriously, is there anyone on this planet who can do situps for 1 hour straight?
i mean come on.
I did it many times. These are not situps that go all the way up as you can hurt your back that way. You lift up off the floor just enough to stimulate your abs. Then on to leg raises.
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seriously, is there anyone on this planet who can do situps for 1 hour straight?
i mean come on.
once i tried to do as many non stop cable crunches with 80lbs...and i had to puke after 10 minutes
i can't see how anyone could do it for a straight hour unless its a circuit with 10-15 second rest between different ab exercises.
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You're a lot bigger than Sev but I think he has you in the aesthetics dept. now matter how much of a tool he can be
Wouldn't say you own him
:D bigger ?...post a comparison shot of coltrane in the same pose...PLEAAAAAASE !!!!!!!!!!!!!!!
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:D bigger ?...post a comparison shot of coltrane in the same pose...PLEAAAAAASE !!!!!!!!!!!!!!!
You are not that big now...correct? but I think you are put together better.
BTW How did you get your head so big?
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TRY NOT TO PUT ANYTHING ABOVE HEAD LEVEL ON SHOULDER DAY