Workout A (Quadriceps – Chest)
Squat
8 sets 12 reps Rest: 2min max
Leg Press
6 sets 12 reps Rest: 1min 30s
Leg Extension
6 sets 12 reps Rest: 1min
Bench Press (barbell)
8 sets 12 reps Rest: 1min
Fly (Dumbell)
6 sets 12 reps
Incline Bench Press (barbell)
6 sets 12 reps Rest: 1min
Incline Fly (dumbell)
6 sets 12 reps Rest: 1min
Pullover(dumbbel/barbell)
6 sets 12 reps Rest: 1min
Workout B (Back, Hamstrings)
Chin-up
6 sets 12 reps Rest: 1min
Notes: Weighted or assisted
Rear Pulldown (Cable)
8 sets 12 reps Rest: 30 sec
Front Pulldown (cable)
6 sets 12 reps Rest: 30 sec
Notes: Large Grip
Bent-over Row (Barbell)
6 sets 12 reps Rest: 30sec
Lying Leg Curl
8 sets 15 reps Rest: 1min
Standing Leg Curl
8 sets 15 reps Rest: 1min
Workout C (Shoulders – Triceps/biceps – calves)
Behind Neck Press (barbell)
6 sets 12 reps Rest: 1min
Alternate Front Raise (Dumbell)
6 Sets 12 reps Rest: 1min
Upright Row (Barbell)
6 Sets 12 reps Rest: 1 min
Lateral Raise (cable)
6 sets 12 reps
Superset – Biceps Curl/Triceps Pushdown (cable)
16 sets 12 reps Rest: None
Note: do 8 sets biceps and 8 sets triceps = total 16 sets not 32 sets
Superset – Biceps Curl(Barbell)/Triceps Dip
16 sets 12 reps Rest: None
Note: do 8 sets biceps and 8 sets triceps = total 16 sets not 32 sets
Standing Calf Raise
8 sets 12 reps Rest: 1min
Note: Do not stand or walk while resting
Seated Calf Raise
8 sets 12 reps Rest: None
Serge Nubret Philosophy
Serge: “I picture my bicep into my mind.”
Serge tried visualizing and focusing on something and he will become that.
Serge used to take it to another level during the actual workout though. You get to a point where you are so in tune with your muscle that your subconcious will give you all the bio feedback that you need. Intrinsically you will know what to do to maximise muscle breakdown.
Serges type of training is ultimately doing the same as HIT at the end of the day EXCEPT THAT IT DOES NOT MENTALLY AND PHYSICALLY DRAIN YOU. Hypertrophy is hypertrophy, break down is breakdown. Volume training with heavy weights and including high stress concepts such as failure, drop sets, supersets etc will lead to overtraining fast and therefore the many who claim they never achieved results will rip volume training because it taxes the system too much.
According to Serge the key is doing volume and using low to medium weights most of the time with little rest. This is the key to allowing the body to adapt to additional stress and continually grow. The CNS is never stressed greatly but the muscles always have something to respond to.
Here some interesting training and diet notes by Serge himself!
Fan: When training, which is more important, taking each set to failure OR making sure that you can get all 12 reps for each set?
Serge: To failure each set using the same weight. You have to go inside of yourself to find the gust to do it each time.
Fan: Serge, when training your calves, do you change feet positions to work different parts of your calves?
Serge: Not exactly the feet position, but where you put the tention on your feet, if you put it on the inside you will work the outside of your calf, and if you put it on the outside it will works the inside.
Fan: I think I read where you do high repetition squats without weight; I guess we’d call them deep knee bends. Do you do sets of those, or just a single set with a lot of repetitions? And do you do them everyday or just on leg training days?
Serge: Only prior to a competition, about 6 weeks before, I do in the same leg work-out sets of heavy squat and about 10 000 free squat, without weight at all, first set of 1000 then 1100 – 1200 1300 1400……..etc…….about 7 or 8 sets.
Fan: Serge – you stated you ate around lets say 5kg (11lbs) of meat a day. Now that is 5000 grams of food – how much protein is in the food as well as fat? There are no carbs in meat so Im a little confused about how much protein you can take in.
5000 grams x 4 calories(9 if fat) =20,000 calories!
Serge: You forget that 5000 gr of meat is only maximum 1000 gr of protein because meat has 80% of water and water does not contain calorie. 1000 gr of protein x 4 = 4000 calories so I devise already your statment by 5.