High Volume, Low Impact, Ridiculous Physique!

[Fletcher]

Ive gradually switched over to this style of training, with a few exceptions and its working great! Thought you guys might benefit...

Serge Nubret and Pump Training - The Barbell

Serge Nubret is a classic physique icon. We present his unique workout routine and analyze the training techniques that built the legend.

www.thebarbell.com

 

[ruffus]

I have read about his training for decades as i have been around that long. His workouts could take hours, 3-4+. For those that have the time and ambition for that good for them. Most would not hold up well with his training.

 

[zionoir626]

My Sundays are high volume chest..
Usually 10 sets of 10.
Added band and kettlebell shoulder work..
Takes about a month..then strong AF..
At 57... I stay injury free..
Only Max one body part a month..
Works great for me..
Z...

 

[MindlessWork]

I have read about his training for decades as i have been around that long. His workouts could take hours, 3-4+. For those that have the time and ambition for that good for them. Most would not hold up well with his training.

Most older guys might not hold up, but with some modifications this can work for older lifters.

 

[zwhit]

How did he do that many sets of Squats without his lower back locking up with a gnarly back pump. Just 3-4 sets of 15 reps and I'm down for the count for at least 15 minutes.

Not gonna lie though, that style of lifting sounds really good to my beat up joints and tendons right now

 

[Fletcher]

I have read about his training for decades as i have been around that long. His workouts could take hours, 3-4+. For those that have the time and ambition for that good for them. Most would not hold up well with his training.

I do the concept, esp the minimal rest. I have a system. My workouts are like 45min-1hour... He was also competing and back then all those guys were doing 2-a-days and in the gym for 6-8 hours.

 

[ruffus]

I do the concept, esp the minimal rest. I have a system. My workouts are like 45min-1hour... He was also competing and back then all those guys were doing 2-a-days and in the gym for 6-8 hours.

So then you are really not following his routine. Short rests are done be many. His workouts were built around a very high volume of sets for high reps, that took hours to do. That is really what his workouts were about.

 

[ruffus]

I do the concept, esp the minimal rest. I have a system. My workouts are like 45min-1hour... He was also competing and back then all those guys were doing 2-a-days and in the gym for 6-8 hours.

The concept of his workouts were often about doing 100 sets per workout for higher reps. That is hard to do in 45 minutes. He spent more time then that just doing sit ups. The minimal rest was just a small part of what he did . If you read up he kept doing that sort of workout well past after he quit competing.

 

[ruffus]

Most older guys might not hold up, but with some modifications this can work for older lifters.

I am trying to imagine me doing 100 set workouts for higher reps. Even if i cut his workouts in half and did 500 sit-ups and 50 sets for higher reps. I am still in the gym 2-3hours. I would be gassed at the best. But i am only 63.

 

[Fletcher]

I adapted his volume concept, but I am not competitive. I dont have the time to do bodybuilder workouts. My sets are 15-25 reps depending on the motion. I do 3 motions per body part and 3-4 sets for each motion. Little to zero rest, I rotate exercises.
So like cable crosses, then flys then incline bench, almost non-stop. Just the time it takes to go from one station to the next. I have access to a very good gym and theres usually only 2-4 other people there at the times I go.
I can blow through a chest workout in under 1hr easy.
Ive never, well, since my teens, been the type of guy to copy/paste someone's workout and perform it identically.

 

[Meetketchup]

This is why bodybuilding is so amazing. What works for some people may not work for others. It's all about experimenting and finding what's the best style training for your body/genetics.

The body is not a textbook.

 

[zionoir626]

This is why bodybuilding is so amazing. What works for some people may not work for others. It's all about experimenting and finding what's the best style training for your body/genetics.

The body is not a textbook.

Totally True...
We all change with Time as well..What worked twenty yrs ago..would kill me today..
Above 40-45...
It's all about being healthy and injury Free..

Nice to be big and strong as a Bull..
But...I'll take healthy and in great shape..any day..!!
Z...

 

[Meetketchup]

Totally True...
We all change with Time as well..What worked twenty yrs ago..would kill me today..
Above 40-45...
It's all about being healthy and injury Free..

Nice to be big and strong as a Bull..
But...I'll take healthy and in great shape..any day..!!
Z...

Exactly! I used to love the 3-8 rep range going heavy as balls. At 47, I've switched to a higher volume 10-15 rep range focusing on the mind muscle connection. If I lifted like I did in my younger years, I'd end up in snap city.

 

[MindlessWork]

Exactly! I used to love the 3-8 rep range going heavy as balls. At 47, I've switched to a higher volume 10-15 rep range focusing on the mind muscle connection. If I lifted like I did in my younger years, I'd end up in snap city.

Yep, just turned 59 a few days ago and now I am very mindful of my body as don't want to wind up visiting Snap City again myself (had been there a couple times over the years). Keeping rep ranges between 10-15 and weights a little lower helps.

 

[Bob West]

I’ve been training higher volume the last couple years. My body likes it at 48. Mentally it was a bit of an adjustment. I find it more mentally taxing to grind to failure with higher reps (15-20) and lower weight, than higher weight less reps (4-8). My joints prefer the former over the latter.

 

[zionoir626]

Less chance of an injury, knocking you out of the Box..
Z...

 

[Augustine5I]

Just something to think about….

When I was very young I read all the magazines with the latest up and coming bodybuilders.

I would read about their training programs. Like one was 25 sets for biceps.

IMO I think many bodybuilders who are under the guise of being “natty” bullshit.

They make up some routine that just about anyone would fail at or hurt themselves. Leaving the individual to come to the conclusion that, well, he’s gifted and that’s what makes him a pro champion bodybuilder.

Imagine you are a young guy. And you read that Arnold did 9 total sets of biceps. Meanwhile you are doing at least that many. It begs the question why?

Answer? These guys took drugs. And had hard work with genetics.

They just leave out the drugs part.

Sorta like Mike O’Hearn. Just the hardest worker in the room. And boiled chicken.

Yeah, okay.

 

[HighCotton]

I'm starting this style of training on May 27 for 8 weeks, then going on vaca. Looking forward to the BURN

 

[Dogs_of_War]

Just something to think about….

When I was very young I read all the magazines with the latest up and coming bodybuilders.

I would read about their training programs. Like one was 25 sets for biceps.

IMO I think many bodybuilders who are under the guise of being “natty” bullshit.

They make up some routine that just about anyone would fail at or hurt themselves. Leaving the individual to come to the conclusion that, well, he’s gifted and that’s what makes him a pro champion bodybuilder.

Imagine you are a young guy. And you read that Arnold did 9 total sets of biceps. Meanwhile you are doing at least that many. It begs the question why?

Answer? These guys took drugs. And had hard work with genetics.

They just leave out the drugs part.

Sorta like Mike O’Hearn. Just the hardest worker in the room. And boiled chicken.

Yeah, okay.

Mike O’Hear 😂😂😂😂😂. That fucking guy.

 

[JimGainz]

Totally agree. As a former competitive lifter on the north side of mid-50s, staying injury and pain free is golden. I switched to higher rep sets (15-25) except for squats - and don’t think I would ever go back to heavier sets of 6-8. Even the lighter higher volume starts nagging at my joints and I need to back off some times. I’ve found an every other day training to work best for me using the higher reps for most body parts: chest/shoulders/deadlifts and then Legs//back/biceps. Not ideal but doable and effective for my goals.

 

[Dogs_of_War]

Totally agree. As a former competitive lifter on the north side of mid-50s, staying injury and pain free is golden. I switched to higher rep sets (15-25) except for squats - and don’t think I would ever go back to heavier sets of 6-8. Even the lighter higher volume starts nagging at my joints and I need to back off some times. I’ve found an every other day training to work best for me using the higher reps for most body parts: chest/shoulders/deadlifts and then Legs//back/biceps. Not ideal but doable and effective for my goals.

Shit. You’re telling my story!!