Serge Nubret R.I.P

Yes, I will begin this program on 3. of january 2007 when I subscribe into the new gym. I will do it for 6 months and we will see :D hehe

should I do the routine on Monday, Wednesday and Friday?

And what do you say to my achievements I made so far?


regards

@Serge

Hello!

1. What means "not very heavy" , can you tell me about your regular trainingweights for example in Deadlift, Bench Press and Squats for how many repetitions at your best times in bodybuilding?

(Im interestet too in "low wheigt training" and want to know what result is possible with low weight --> and what is low weight in your relation...?)


2. Did you have a regular cardiotraining-program? Do you think its important to do regular stretching exercises?


Thanks for answering and sorry for my bad english, i hope you understand my questions.


greeting dr.hasenbein

Zitat:

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Zitat von padreson

Yes, I will begin this program on 3. of january 2007 when I subscribe into the new gym. I will do it for 6 months and we will see :D hehe

should I do the routine on Monday, Wednesday and Friday?

And what do you say to my achievements I made so far?


regards

---

You see, you did not read everything I said, I am training 6 days a week. So you have to follow my training strictly.

Serge

Zitat:

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Zitat von dr.Hasenbein

@Serge

Hello!

1. What means "not very heavy" , can you tell me about your regular trainingweights for example in Deadlift, Bench Press and Squats for how many repetitions at your best times in bodybuilding?

(Im interestet too in "low wheigt training" and want to know what result is possible with low weight --> and what is low weight in your relation...?)


2. Did you have a regular cardiotraining-program? Do you think its important to do regular stretching exercises?


Thanks for answering and sorry for my bad english, i hope you understand my questions.


greeting dr.hasenbein

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I think you did not read my training program, if you did you will not answer those questions. At least try it and then after that ask questions. My training program is already a cardio one.

Serge

Serge

can anyone translate the exercises in german , please!

I've read the train- progr. but I did not completly understand every term for the exercises.

@serge

you say there's a necessity to train 6 days a week for best results

how is it able to progress for those who are not able to train nearly daily because of work, for example?


what to do if you only can workout 3 or 4 times a week?

nutrition: it is very interesting to read by a professional that the main thing is "simply" to eat enough meat an other natural protein sources, this fits to my personal experiances during the last years.

greeting

Zitat:

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Zitat von Eismann77

can anyone translate the exercises in german , please!

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Workout A - Beinquadrizeps, Brust
-------------------------------------------
Squat = Kniebeuge
Leg Press = Beinpresse
Leg extension = Beinstrecker
Bench Press (Barbell) = Bankdrücken (Langhantel)
Fly (Dumbbell) = Fliegende Bewegung im Liegen (Kurzhantel)
Incline Bench Press (Barbell) = Schrägbankdrücken (Langhantel)
Incline Fly (Dumbbell) = Fliegende Bewegung auf der Schrägbank (Kurzhantel)
Pullover (Dumbbell) = Kurzhantel-Überzug

Workout B - Rücken, Beinbizeps
----------------------------------------
Chin-Up = Klimmzüge
Rear Pulldown (Cable) = Kabelziehen zum Nacken
Front Pulldown (Cable) = Kabelziehen zur Brust
Bent-Over Row (Barbell) = Vorgebeugtes Rudern mit der Langhantel
Lying Leg Curl = Beinbizepscurl im Liegen
Standing Leg Curl = Beinbizepscurl im Stehen

Workout C - Schultern, Bizeps/Trizeps, Waden
----------------------------------------------------------
Behind Neck Press (Barbell) = Nackendrücken (Langhantel)
Alternate Front Raise (Dumbbell) = Keine Ahnung wie man dies übersetzt, es ist folgende Übung : Bodybuilding.com - Exercise Guides Database.
Upright Row (Barbell) = Langhantelanheben zum Kinn
Lateral Raise (Cable) = Seitheben am Kabel
Triceps Pushdown (Cable) = Trizepsdrücken am Kabel
Biceps Curl (Barbell) = Langhantelcurl
Triceps Dip = Dips
Standing Calf Raise = Wadenheben im Stehen
Seated Calf Raise = Wadenwippen im Sitzen

@Der Baron

danke dir!

Zitat:

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Zitat von serge nubret

You see, you did not read everything I said, I am training 6 days a week. So you have to follow my training strictly.

Serge

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I must admit that I overlooked that information too and that I intended to ask that same question ... :)

By the way, it is really an honor to have the opportunity to talk to one of the best bodybuilders of all times, if not the best.

Actually, I have three questions regarding your workout plan.
Did you decrease the weight from set to set (in order to be able to reach the 12 repetitions during each set) ?
How long should last a single set (how many seconds) ?
In what speed did you perform the positive / negative phase of one repetition (in seconds) ?

I hope that I did not ask a question that you answered already and would like to apologize if I did so.

Thanks a lot and best regards,
Der Baron

jungs, ganz ehrlich, 6x die woche ein so hohes Volumen ohne Stoff oder Testobooster, ist simples übertraining und führt genau zu 0 erfolgen :-/ 3x die woche könnte ncoh funktioieren aber keines wegs 6. Da kann der Mogli sagn was er will ganz ehrlich.

Zitat:

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Zitat von Eismann77

can anyone translate the exercises in german , please!

I've read the train- progr. but I did not completly understand every term for the exercises.

@serge

you say there's a necessity to train 6 days a week for best results

how is it able to progress for those who are not able to train nearly daily because of work, for example?


what to do if you only can workout 3 or 4 times a week?

nutrition: it is very interesting to read by a professional that the main thing is "simply" to eat enough meat an other natural protein sources, this fits to my personal experiances during the last years.

greeting

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It will be more difficult than training 6 times a week, but you can make it too, the only thing is you have to train every muscle twice a week, so your training daily section will be longer.

Serge