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Serge Nubret is a successful bodybuilder and actor from the 70s. And he was known for his unconventional approach to training. Back then there were basically 3 groups of training philosophies in bodybuilding. There were some bodybuilder that built their physiques by a low-volume high-intensity high-loads approach like Mike Mentzer and Boyer Coe. Then there were bodybuilders like Arnold Schwarzenegger and Tom Platz which used to rotate and mix a variety of approach from high-rep high-volume to low-rep high-load training. An then there was Serge Nubret who led the third type of training approach to bodybuilding in those golden days of Bodybuilding which was high-volume low-intensity approach. That means he would do up to 54 sets of 12 to 20 repetitions with 30 to 50% of his 1 RM per training. Hoji shadow warrior.

Bascially what he did is Strengthtraining-Cardio.

Before going deeper into his approach one important factor to note when analyzing and applying his approach is his training foundation. Before he started bodybuilding he was a quite successful track athlete, sprinting 100m in 10,5 seconds, being known as a good shot-putter and bench pressing 225kg for reps at a bodyweight of about 85 kg. He was strong to begin is bodybuilding career. Which was a great base to succeed with the high-volume low-intensity approach he used.

Crushed from the news, Nubret stopped training almost immediately, to stop the intense strain he was putting his body to be in that condition. That was until the night before the contest, when the Federation reopened his application and allowed him to compete again – at which point Serge had already lost 14lbs of muscle. I don’t use Serge Nubrets routines for example as for one thing I don’t take steroids and need to factor in reduced recovery capacity. I did learn a lot from his training principles though and customized my own program to suit me best. As for training times, some people have better focus and energy in the morning while others are night owls. Serge ate high amounts of protein and cut carbohydrates before competitions. This meal plan leaves you with less energy, but gets you in top shape. Continue reading for more information on Serge’s diet and workout plan. Who was Serge Nubret? Serge Nubret was a French professional bodybuilder during the 1960s and 1970s.

Reps Per Workout: 30–60. TYPICAL EXERCISES. Machine crunch, hanging leg raise SERGE NUBRET If there’s a forefather to the men’s physique division, it could be this Caribbean-born Frenchman. The six-foot Nubret, who died in 2011, is still celebrated for the supremely sculpted upper body he sported in the ’70s. Sets Per Workout: 14–16. Reps Per Workout: 650–780. TYPICAL EXERCISES. Crunch, hanging leg raise, lying leg raise, twisting cable crunch Click 'Next Page' for more Ab Training approaches David Henry Between 2008 and 2013, Henry won eight 202 or 212 pro titles, including the.

Why high-volume low-intensity?

His main point was that lower weights lead to less injury risk. Yet, based on stories he would occasionally lift really heavy if someone doubts his strength. And second point thats the be made here is the importance of a metabolic stimulus for maximal muscular development. Its primarily Glycogen Supercompensation that will lead to sarcoplasmic hypertrophy which is a key driver in bodybuilding. With some workouts being over 1000 reps the metabolic stimulus of this training approach is tremendous and even exceeds Milos Sarcev’s highly effective giant set approach in total number of reps done per training.

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How to built up to such high training volume

Serge Nubret didn’t start out training like that. And he also had at least one longer break from training every year due to his job as an actor. After these breaks for shooting a movie he would go a start at 3 sets per exercise again and the work up to the 6 to 8 sets per exercise that he would do in peak condition. Thats 18 to 24 sets per workout at the beginning, which is a quite average approach to training. And then instead of increasing the weight he would add sets to build volume backup by adding sets. Up to about 50 sets of 12 to 20 reps total per workout.

Volume Training like Serge Nubret – how one of his programs

This is how one of his actual workouts looked like:

A BB Back Squat, 8 sets of 12 to 20 reps
B Legpress, 6 sets of 12 to 20 reps
C Legextension, 6 sets of 12 to 20 reps
D BB Flat Benchpress, 6 sets of 12 to 20 reps
E DB Flat Flies, 8 sets of 12 to 20 reps
F BB Incline Benchpress, 6 sets of 12 to 20 reps
G DB Incline Flies, 6 sets of 12 to 20 reps
H DB Pullover, 6 sets of 12 to 20 reps

He would train 6 days per week. Always two body parts per day. One for the upper body and one for the lower body. Most sets would not be to failure by leaving one or two reps in the tank. He took as much rest between the sets as he needed with workouts often taking up to three hours.

Volume Training like Serge Nubret – An example program for the intermediate to advanced lifter

The following program is an adapted version of what Serge Nubret originally did with a total number of sets and exercise as well as a double station – A1 A2 – approach and Upper, Lower, Arms & Shoulders Split to fit this approach into the most efficient training time of one hour and the recovery ability of most intermediate to advanced lifters.

Day 1 – Upper Body

A1 DB 65° Incline benchpress, neutral grip, 5 sets of 15 to 20 repetitions, 2010 Tempo, 60 seconds rest
A2 Latpulldown, supinated, shoulder width grip, 5 sets of 15 to 20 repetitions, 2010 Tempo, 60 seconds rest
B1 DB Flatbenchpress, neutral grip, 5 sets of 15 to 20 repetitions, 2010 Tempo, 60 seconds rest
B2 Seated Row to the sternum, straight bar, pronated, shoulderwidth grip, 5 sets of 15 to 20 repetitions, 2011 Tempo, 60 seconds rest

Day 2 – Lower Body

A BB Back Squat, 5 sets of 15 to 20 repetitions, 3010 Tempo, 180 seconds rest
B DB Romanian Deadlift, 5 sets of 15 to 20 repetitions, 2010 Tempo, 180 seconds rest
C 45° Backextension, Db in front of your chest, 5 sets of 15 to 20 repetitions, 2010 Tempo, 180 seconds rest

Day 3 – Rest

Day 4 – Shoulders & Arms

A1 Standing EZ Bar Curl, pronated, shoulder width grip, 5 sets of 15 to 20 repetitions, 2010 Tempo, 60 seconds rest
A2 EZ Bar Flat Bench Triceps Extensions, pronated shoulder width grip, , 5 sets of 15 to 20 repetitions, 2010 Tempo, 60 seconds rest
B1 Standing BB Curl, supinated, shoulder width grip, 5 sets of 15 to 20 repetitions, 2010 Tempo, 60 seconds rest
B2 High Pulley Triceps Pushdown with Rope, 5 sets of 15 to 20 repetitions, 2010 Tempo, 60 seconds rest

Day 5 – Rest

Day 6 – Repeat Day 1

What Microperiodization system to use with this program?

Serge Nubret Age

The only Microperiodization system that makes sense with this set-rep-scheme is to start with the heaviest set and then decrease the weight from set to set. I recommend 1 to 2 warmup set for the first two exercises of each program.

Who is this Serge Nubret Volume Training Approach for?

This is definitely not a beginner program. Even though the sets and reps look similar to what many beginners get once they sign up to a gym. A beginner will barely make any progress with this training approach. To do this approach and get results there are two primary prerequisites.

First, one needs decent amount of strength and muscle mass. Serge Nubret could benchpress 225kg, yet he only used around 70 to 100kg for this amount of set and reps. So the absolute weights he used for this high-volume approach were fairly high, because of the high level of strength he had in relation. Doing benchpress with 40kg for these sets and reps will not give one the aspired results. You can see that in every gym all over the world.

Second, one needs a high level of work capacity. This is important to not drop too much load during a training session due to fatigue. Most will experience a drop in performance at around 15 to 20 sets per session. That is an average work capacity. To maintain a high work rate at 50 sets per session one needs a high level of work capacity. Compare it with running, doing one kilometer at 15 km/h is not that hard, doing 42 kilometers at 15km/ is quite hard, as its a marathon time of about 2:45h. Same counts for training volume, it only makes sense to use high volume if one can handle high volume which means one can progress in training with high volume.

How often can one do this program?

If someone has the work capacity and strength to handle this program well, one can do this program 6 workouts in a row, which is a full 30 days based on the split shown above. How long someone does this program is determined by how long one can progress from workout to workout that means use more weight or do more reps in every exercise from workout to workout. Once one cannot increase total or average weight or the reps, its time to move on to the next program.

This program is a great variation that I like for intermediate and advanced clients that have Body Comp goals and a work capacity that allows them to make progress from workout to workout.

Its a also a good approach for a once in a while workout right before a longer break like a vacation or a carb feast. As the high volume will increase insulin sensitivity a lot which improves blood sugar management and glucose metabolism.

Serge Nubret’s diet

To conclude an insight into Serge Nubret’s approach to training its with to also look at his food briefly. He was known have a fairly caribbean diet rich in meat, fish, vegetable, fruit and rice. He was known to eat up to 3kg of meat with rice and beans per day during his high volume training phases. He was a big believer in eating huge amounts of food to facilitate the recovery from this training approach. Which is definitely a critical point to consider for everyone trying this type of high-volume training.

All the Best with Volume Training like Serge Nubret!

Reference:
Legendäre Trainingsprogramme, Novagenics, 2009

Picture: Serge Nubret showing the results of his high volume approach to training (source: tumblr)

Serge Nubret is one of the all-time greats, nicknamed both ‘The Black Panther’, and ‘The Nubret Lion’ for the same reason: he was fearsome. During his peak, no-one wanted to go toe-to-toe with Nubret, he was the biggest and most cut bodybuilder of his generation.

As the only bodybuilder to hold 6 world titles in 4 different federations – Serge Nubret will always be remembered for having one of the greatest physiques of all time.

But his journey to the top wasn’t without its setbacks. From his humble beginnings in the small French isle of Guadeloupe to being honored, then outcast from the IFBB, and finally founding and spearheading a new movement in the sport by creating the World Amateur Bodybuilding Association (WABBA) – Serge Nubret is one of the most influential bodybuilder of all time.

In our exclusive profile, we look deeply into his life, training, nutrition and philosophy to learn more about his greatness and we can use his example to achieve our own goals.

This is Serge Nubret’s story:

“To be a good bodybuilder, you must be a good observer.”

Athlete Statistics

“A bodybuilder is a sculptor that carries with him his own material.”

Notable Achievements

• 1958: Mr. Guadeloupe
• 1960: IFBB World Most Muscular Man
• 1963: NABBA Pro Mr. Universe (2nd)
• 1964: NABBA Pro Mr. Universe (2nd)
• 1969: NABBA Pro Mr. Universe (3rd)
• 1969: IFBB Mr. World (Tall) (2nd)
• 1970: IFBB Mr. Europe (Tall)
• 1972: IFBB Mr. Olympia (3rd)
• 1973: IFBB Mr. Olympia (3rd)
• 1975: IFBB Mr. Olympia (Heavy Weight, 2nd)
• 1976: NABBA Pro Mr. Universe
• 1976: WBBG Mr. Olympus (2nd)
• 1977: NABBA Pro Mr. Universe (2nd)
• 1977: WBBG Mr. Olympus
• 1977: WBBG Pro Mr. World
• 1978: NABBA Pro. Mr. Universe (2nd)
• 1981: Pro WABBA World Championships
• 1983: Pro WABBA World Championships

“Bodybuilding is not just about physical training with weight to change how you look. It’s about mind, body and spirit together in union so that everything grows, not just your muscles.”

Biography

Early Years & the ‘raison d’être’

For the first few years of his life, Serge grew up in Guadeloupe, a small French island in the Caribbean. In 1950, however, at the age of 12, Serge and his family moved to France to further the future bodybuilder’s education and development.

This is where it all started falling into place.

During his adolescence, Nubret discovered his talents for athletics, dominating in school sports and realized he had a future as an athlete.

In 1958, at the age of 20, Serge finished his studies and moved back to Guadeloupe with one goal in mind: to become a world champion bodybuilder. That very same year, he won his first Bodybuilder” competition ‘Mr. Guadeloupe’, but he had much more in mind.

During his time in France, Nubret had developed a passion for the sport, and believed it to be his “raison d’être” or in other words, his reason to live.

A young Serge Nubret.

World Champion & The IFBB

From 1960 onward, things started to happen fast for Nubret. He had 2 years of training, an incredible physique, and limitless ambition – it was time to take things to the next level.

That year he was accepted into the International Federation of Bodybuilders (IFBB) and declared World’s Most Muscular Man within just months of membership, and his success just seemed to snowball – including many acting roles in several feature films.

By 1970, Serge was not only a dedicated member of the IFBB, but the head of the French and European arm of the federation – that was until 1975 where Nubret decided he didn’t like the way the federation was headed.

The 1975 Olympia Controversy

The 1975 Olympia was to be Arnold Schwarzenegger’s last competition, and Serge Nubret was the biggest threat. He was believed to bigger, stronger and more cut than anyone else in the industry at the time – and that worried the judges. For Arnold’s last show, the rumor was they were willing to do anything to let him win.

Nubret was banned from entering the competition 2 weeks before it started. The reason the judges gave was due to his appearance in an erotic film that the federation didn’t approve of. Crushed from the news, Nubret stopped training almost immediately, to stop the intense strain he was putting his body to be in that condition.

That was until the night before the contest, when the Federation reopened his application and allowed him to compete again – at which point Serge had already lost 14lbs of muscle.

This gave Arnold a clear advantage and secured his victory in the contest – with Serge still managing to come 2nd, beating Arnold’s prime competitor Lou Ferrigno.

Serge’s Side of ‘Pumping Iron’

In the classic bodybuilding film ‘Pumping Iron’, Nubret is described as a ‘last minute contestant’, but in an interview with bodybuilding.com, Nubret tells a different story:

“In Pumping Iron at the Mr. Olympia when they announced “The last minute contestant Serge Nubret,” everybody knew for a very long time before that day that I was going to South Africa to compete and what happened when I got there. The camera crew came to Paris to film me 4 weeks before and offered me $200 to be in the movie. I did not agree to be filmed for $200; it is why I am not in the movie that much; only in the competition part.”

It definitely puts the events into a different light.

Life after the IFBB and the Formation of WABBA

Disenchanted with the IFBB, Serge gave up is position and went on to head up another Bodybuilding organization – the World Amateur Bodybuilding Association, or WABBA – with the intention of making sure competing athletes were continually given the support they need.

Nubret boycotted the IFBB for the rest of his career and went on to win multiple world championships in both the NABBA and the WABBA bodybuilding federations.

He remained active on these circuits all the way up to 1985 – that’s 25 years on the stage. After finishing up his competitive career, Serge owned and managed his own gym in Paris and released his autobiography several years later in 2006.

He is still, to this day, has been the only bodybuilder in the world to hold six world titles with four different bodybuilding federations.

Up until his passing, Serge was still very active in bodybuilding forums. He was always available for diet and training tips, offering advice to his fans in 3 different languages over 15 different websites.

“My training was based on concentration, and it’s impossible to cheat when you are concentrated.”

Training

Serge was renown for his intensive, and unique training style. There was one method, and one method only: Reps. Lots and lots of reps.

Despite his enormous, thick build, Nubret didn’t lift heavy – he found his body responded the best to light weights over a long duration of reps and sets.

In interviews, Nubret has claimed to train with 30, 40 or even 50 sets for some body parts (with the exception of only 16 sets for arms) that each consisted of 12 – 20 reps per set, with only 30 seconds rest between each. Workouts went on as long as they had to, with sessions lasting up to 5 hours at a time!

He was also famous for having one of the smallest waists in the business – Nubret claims the secret is one-straight hour of ab work every day: Starting with one long set of 2000 sit ups every morning.

It’s not the food which give you a general lean and vascular appearance, but the training or a combine of both.

Nutrition

During competitions, Serge was an animal when it came to eating.

He claims to have ate a lot of red meat, rice and beans – when training for a competition Serge could eat up to 6lbs of red meat a day.

When it came to supplements – Nubret lived on a small island off the French Caribbean, he’d never heard of them. The same goes for anabolic performance enhancers.

When he first started training, Nubret lived off Caribbean food up until his first international competition in Montreal.

“Bodybuilding is not only a sport, but first an art.”

Idols and Influences

Serge always claimed his biggest inspiration in the was actor/bodybuilder Steve Reeves.

Serge Nubret Workout Results Before And After

He was the reason Nubret started bodybuilding in the first place after seeing several of the actor’s movies and realized that was how he wanted to look.

“Perfect form is the most important thing to have a perfect body, it’s impossible to make a painting with a big brush.”

What we can learn from Serge Nubret

Arguably, Serge lived the bodybuilder lifestyle harder than anyone else.

He was a big believer in never going heavy, but pushing yourself as hard as you can. Instead of focusing on the weight, you should focus on yourself.

Don’t be intimidated or pressured into achieving the heaviest lift in the gym, instead, think about your form. Are you engaging with the muscle as well as you possibly can?

Serge Nubret Workout Results Weight Loss

And this doesn’t just apply to training – but also to how you live your life.

Whatever Serge did, he didn’t care about the size of the achievement, but that it was done right. Winning (and running) the IFBB was a huge and heavy task, but as soon as comprises were being made and the federation’s ‘form’ started to falter, Serge started from scratch and founded WABBA – making sure it every step was executed to pure perfection.

Serge Nubret Workout Results

No matter how big or small, Serge taught us a task should always be done to the best of your ability. If you feel that standards are starting to slip, and you can’t give it your all – take a step back until you can.