Author Topic: The Nubret training method (Read 13228 times)

Cleanest Natural · « **on:** October 19, 2007, 12:27:07 AM »

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 !

Cleanest Natural · « **Reply #1 on:** October 19, 2007, 12:33:29 AM »

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

Cleanest Natural · « **Reply #2 on:** October 19, 2007, 01:05:30 AM »

No thoughts on this ?..come on guys , u can do better .

Max_Rep · « **Reply #3 on:** October 19, 2007, 01:26:27 AM »

Very effective system for me all last year.

Trev · « **Reply #4 on:** October 19, 2007, 01:38:05 AM »

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 !!

Cleanest Natural · « **Reply #5 on:** October 19, 2007, 01:39:41 AM »

Quote from: Max_Rep on October 19, 2007, 01:26:27 AM

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 ?

bigkahuna · « **Reply #6 on:** October 19, 2007, 01:42:43 AM »

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?

Cleanest Natural · « **Reply #7 on:** October 19, 2007, 01:43:16 AM »

Quote from: Trev on October 19, 2007, 01:38:05 AM

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..

Andre Nickatina · « **Reply #8 on:** October 19, 2007, 01:46:40 AM »

Sounds like a decent workout system. I always do 12 reps.

What do you do for chest workouts sevastase?

windsor88 · « **Reply #9 on:** October 19, 2007, 01:56:26 AM »

Quote from: Andre Nickatina on October 19, 2007, 01:46:40 AM

What do you do for chest workouts sevastase?

apparently not much.

Cleanest Natural · « **Reply #10 on:** October 19, 2007, 01:56:42 AM »

Quote from: Andre Nickatina on October 19, 2007, 01:46:40 AM

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 .

Trev · « **Reply #11 on:** October 19, 2007, 01:56:58 AM »

Quote from: sevastase on October 19, 2007, 01:43:16 AM

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.

windsor88 · « **Reply #12 on:** October 19, 2007, 01:58:51 AM »

Quote from: sevastase on October 19, 2007, 01:56:42 AM

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.

Trev · « **Reply #13 on:** October 19, 2007, 01:59:05 AM »

Quote from: sevastase on October 19, 2007, 01:39:41 AM

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.

Cleanest Natural · « **Reply #14 on:** October 19, 2007, 02:00:37 AM »

Quote from: Trev on October 19, 2007, 01:59:05 AM

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...

Andre Nickatina · « **Reply #15 on:** October 19, 2007, 02:02:13 AM »

Quote from: sevastase on October 19, 2007, 01:56:42 AM

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?

Cleanest Natural · « **Reply #16 on:** October 19, 2007, 02:02:39 AM »

Quote from: windsor88 on October 19, 2007, 01:58:51 AM

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 $:-\$

Cleanest Natural · « **Reply #17 on:** October 19, 2007, 02:03:48 AM »

I actually pose decent and I know how to hide flaws but I actually think my chest is almost nonexistent .

Trev · « **Reply #18 on:** October 19, 2007, 02:06:01 AM »

Quote from: sevastase on October 19, 2007, 02:00:37 AM

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.

Cleanest Natural · « **Reply #19 on:** October 19, 2007, 02:09:45 AM »

Quote from: Trev on October 19, 2007, 02:06:01 AM

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 ?

Trev · « **Reply #20 on:** October 19, 2007, 02:12:47 AM »

Quote from: sevastase on October 19, 2007, 02:09:45 AM

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.

Cleanest Natural · « **Reply #21 on:** October 19, 2007, 02:27:29 AM »

Split the training session in 2 separate training sessions because I'll never do chest right after quads....NEVER .

Trev · « **Reply #22 on:** October 19, 2007, 02:32:04 AM »

Quote from: sevastase on October 19, 2007, 02:27:29 AM

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

Cleanest Natural · « **Reply #23 on:** October 19, 2007, 02:34:25 AM »

Quote from: Trev on October 19, 2007, 02:32:04 AM

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 .

Andre Nickatina · « **Reply #24 on:** October 19, 2007, 02:35:17 AM »

Quote from: sevastase on October 19, 2007, 02:03:48 AM

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?