Serge Nubret R.I.P

[serge nubret]

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

First thank you for translating this program.
I don't decrease the weight I just add or decrease the resting time which is the same.
Just touch your chest for example for bech press and go up no stop. that should be about 15 seconds for each set and then 30 seconds rest between set.
I just work the positif phase, not the negative, I just let the weight go by itself.

Serge

[Eismann77]

@serge

you said that you have seen the development of many bodybuilders during the years, so you would please probably give an advice for those "bodybuilders" who starts bodybuilding workout and steroid-use NEARLY at the same time...

in germany they often use steroids at the age of 18, with a one-year training-experiance and a bodyweight of 80 kg to 180 cm with not extraordinarly bodyfat( maybe 12 or something like this)...

this is the absolutely wrongest way, i know, but it here it is a big still increasing problem...
most people won't work hard enough today!!!

i want to know, which genetic limits should be realistic for natural training people with MIDDLE genetics, BUT ambitoned training and nutrition?

what do you guess? (it is not a guaranty, i know but maybe a TENDENCY)

which results are possible for those above...

athlet 180cm, 80kg 5%bodyfat (A)

athlet 180cm 85kg 5% bodyfat (B)

athlet 180cm 90kg 5% bodyfat (C)


athelt 180cm 90kg 10% bodyfat (A1)

athlet 180 cm 95kg 10% bodyfat (A2)

athelt 180cm 100kg 10% bodyfat (A3)

(i personally guess it would be between possibility A (80kg,5%) and A1 (90kg,10%)

I'm very keen to know your opinion to this point, rember, it should be a TENDENCY NOT a guaranty

greetings

[Pector]

Dear Serge,

I understand your plan and how it works. You have answered every important question.

So, you choose a weight, eg. bench press with 80kg, and do 12 reps. Little rest. Again 12 reps. Again little rest. Again 12 reps. Ok, the muscle is burning and you cannot do 12 again with the same rest. So you either decrease the weight or increase the rest time. YOU never decreased weight (so you said), so you increase the rest time. And after the next set even more rest time. And then more. Always so much, that you can (barely) handle 12 reps. After completing 8 sets, you are done and proceed to the next exercise.

Now, in the entire thread and in all your downloadable plans, you never (really never) mentioned, how much weight you used. You said "I never trained heavy", but please give us a number, just for our curiosity and to better understand the routine.

How much did you use for benching 12 reps (usually)? 80kg? 90kg? Or 100kg?
I saw the pictures on your website. The weights are really very light every time. But how much exactly, that is interesting, at least for the basic exercises

With best regards from Vienna,
Pector

[dr.Hasenbein]

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.

Erinnert sein Programm nich' irgendwie an HST (HypertrophieSpecificTraining)?

Hohes Volumen ist es schon, aber er sagt ja leichtes gewicht..., bin dennoch auch skeptisch, muss ich zugeben.

[serge nubret]

@serge

you said that you have seen the development of many bodybuilders during the years, so you would please probably give an advice for those "bodybuilders" who starts bodybuilding workout and steroid-use NEARLY at the same time...

in germany they often use steroids at the age of 18, with a one-year training-experiance and a bodyweight of 80 kg to 180 cm with not extraordinarly bodyfat( maybe 12 or something like this)...

this is the absolutely wrongest way, i know, but it here it is a big still increasing problem...
most people won't work hard enough today!!!

i want to know, which genetic limits should be realistic for natural training people with MIDDLE genetics, BUT ambitoned training and nutrition?

what do you guess? (it is not a guaranty, i know but maybe a TENDENCY)

which results are possible for those above...

athlet 180cm, 80kg 5%bodyfat (A)

athlet 180cm 85kg 5% bodyfat (B)

athlet 180cm 90kg 5% bodyfat (C)


athelt 180cm 90kg 10% bodyfat (A1)

athlet 180 cm 95kg 10% bodyfat (A2)

athelt 180cm 100kg 10% bodyfat (A3)

(i personally guess it would be between possibility A (80kg,5%) and A1 (90kg,10%)

I'm very keen to know your opinion to this point, rember, it should be a TENDENCY NOT a guaranty

greetings

Your question is too confused, make it more undestandable.

Serge

[serge nubret]

Dear Serge,

I understand your plan and how it works. You have answered every important question.

So, you choose a weight, eg. bench press with 80kg, and do 12 reps. Little rest. Again 12 reps. Again little rest. Again 12 reps. Ok, the muscle is burning and you cannot do 12 again with the same rest. So you either decrease the weight or increase the rest time. YOU never decreased weight (so you said), so you increase the rest time. And after the next set even more rest time. And then more. Always so much, that you can (barely) handle 12 reps. After completing 8 sets, you are done and proceed to the next exercise.

Now, in the entire thread and in all your downloadable plans, you never (really never) mentioned, how much weight you used. You said "I never trained heavy", but please give us a number, just for our curiosity and to better understand the routine.

How much did you use for benching 12 reps (usually)? 80kg? 90kg? Or 100kg?
I saw the pictures on your website. The weights are really very light every time. But how much exactly, that is interesting, at least for the basic exercises

With best regards from Vienna,
Pector

I have a raison for not mentioning the weight I am using, it is because I could put in my mind the weight I want? so even with 50 kg I was able to think that I had 100 kg and use this 50 kg as I was lifting 100 kg. Was experience and concentration, you will be able to do the same thing, it is a mixt of ISOMETRIC and my method. It is why I always talk about those 3 POWERS.

Serge

[codename007]

I have a raison for not mentioning the weight I am using, it is because I could put in my mind the weight I want? so even with 50 kg I was able to think that I had 100 kg and use this 50 kg as I was lifting 100 kg. Was experience and concentration, you will be able to do the same thing, it is a mixt of ISOMETRIC and my method. It is why I always talk about those 3 POWERS.

Serge

so you say its possible to benchpress 200kg when you put on 100kg and concentrate thinking its 200kg?

[serge nubret]

so you say its possible to benchpress 200kg when you put on 100kg and concentrate thinking its 200kg?

No I said 50 kg and 100 kg NO 100 kg/200 kg, don't make me said what I did not, because more You reach your MAX more it is difficult to do, if not I will be GOD.

Serge

[codename007]

No I said 50 kg and 100 kg NO 100 kg/200 kg, don't make me said what I did not, because more You reach your MAX more it is difficult to do, if not I will be GOD.

Serge

sorry my fault, but i need your help!

you say its possible to benchpress 100kg when you put on 50kg and concentrate thinking its 100kg?

how can i take it over to my workout when i can benchpress a maximum of 150kg for 6 reps?
how does it work with your training you described before?

please give me your advice!
thanks serge!

[Der Baron]

If I understood well, you say the following:

You put on 50kg (in the given example) for an exercise, which would be bench press in this case. Your real maximum might be 180 kg, but you actually use 50 kg. But in your mind, you are using 100 kg.

This means that you do the wourkout physically, but also mentally (in your mind). And the weight that you are using in you mind is more important then the weight you are using on the barbell.

In that case, I have one more question :
You said that you have to go to muscle failure for each set. How is this possible with this method ? Doesn't the weight have to be a strict one, that you try to increase from workout to workout ?

Thanks and best regards,
Der Baron