Serge Nubret R.I.P

[serge nubret]

dear mr. nubret

first i say welcome on board, in my opinion you are the really best example for success over years. especially at the age over 50 or over 60.

when i started bodybuilding 10 years ago, i aimed to do bodybuilding for my whole life, not as a professional of course, but more than "normal" people do.

also people like sylvester stallone (first he is an actor, but he also does bodybuilding in common sense), who's over 60 years old impresses me very much.


in my opinion this is the aim of bodybuilding: to built well trained, athletic body over years...FOR years...and not only for a short period of time (10 years or less)

not everyone has such an extraordinary genetic potential, but EVERYONE can try to keep moving forward....and this is the main thing, isn't it?

sorry for my bad english, i have not spoken or written since 10 years in english language


it is a really great honor to meet you here, mr. nubret!!!

When I started bodybuilding, I did not want to be only a champion, but to be the older bodybuider to be able to guest post during a world championship. What I did 3 years ago at 65 years old.

Serge

[serge nubret]

Hello again, Serge!
Thank you for your answer, i keep it in my mind!
But do you have any tipps , how to strongen your mental and emotional powers?
There are so many "thrilling" things , even when you read an exciting book your heart can go a bit faster (is this automatically an adrenalin surge???)... How to keep cool and away from stress (without getting too bored)?
Please help me!
Thanks , greetings from Vienna!!!

It is difficult for me to explain to you any method, because I did not learn it I was just like that. I think that have to do, because I loved bodybuilding so much, that you cannot even imagine, what I call "emotional power"

Serge

[serge nubret]

Dear Serge,

do you tell other people in the gym how they should train or do you let everyone do their own thing?

Did you ever tried super-sets? According to your plan you didn't. But have you ever?

When I had my gym everybody was training like me. I did not have to tell them what to do, because I was there, and tey could see what I was doing.

I never use super-set except for biceps/triceps.

Serge

[padreson]

Hi again Serge

I have just taken a look at your training routine that you posted... and somehow, I can't get through one thing. Why doing over 6, 8 or even 12 sets per muscle ? And more than 3 exercices... That is soooo much, and if someone really goes to muscle failure each set, I think this would result in permanent overtraining. But somehow you say this type of volume just causes more Testo flow through the body. From my Point of view, doing many sets for example for Legs, is very important, because these are very big muscles, but why doing 8 Supersets for Upper Arms? above all, Biceps is very very small, and training him 8 times, to muscle failure, and then with the barbell again 8 times to muscle failure, puuuuuuuuuuh I really think this is way too much. But maybe you have a good Reason and the Knowledge and experiece to tell me why doing so much, I would appreciate it.

One thing I did not see is, how many Pause Days you have in this Split Routine... Is this split ment to be worked out like A on Monday, B on Wednesday and C on Friday ? or different?

Another Question, what cadence do you use at this type of training? Is it very strict form, every set, like 3 seconds positive and 3 seconds negative? Or maybe even holding the weight in the contracted static position for about 2 seconds? Or isn't that so important after doing so much sets?

Another Question, the Notes say, "the purpose is to get to blood flow in to the muscle as quick as possible and as long as possible" Actually that means the PUMP right? I need so much sets to get enough blood into my muscle? I thought the body will put enough blood into a muscle even after warming up properly and than doing one real heavy set to complete muscle failure. So what is more important, the Pump, or going to Muscle Failure ?

thanks in forward

[serge nubret]

Hi again Serge

I have just taken a look at your training routine that you posted... and somehow, I can't get through one thing. Why doing over 6, 8 or even 12 sets per muscle ? And more than 3 exercices... That is soooo much, and if someone really goes to muscle failure each set, I think this would result in permanent overtraining. But somehow you say this type of volume just causes more Testo flow through the body. From my Point of view, doing many sets for example for Legs, is very important, because these are very big muscles, but why doing 8 Supersets for Upper Arms? above all, Biceps is very very small, and training him 8 times, to muscle failure, and then with the barbell again 8 times to muscle failure, puuuuuuuuuuh I really think this is way too much. But maybe you have a good Reason and the Knowledge and experiece to tell me why doing so much, I would appreciate it.

One thing I did not see is, how many Pause Days you have in this Split Routine... Is this split ment to be worked out like A on Monday, B on Wednesday and C on Friday ? or different?

Another Question, what cadence do you use at this type of training? Is it very strict form, every set, like 3 seconds positive and 3 seconds negative? Or maybe even holding the weight in the contracted static position for about 2 seconds? Or isn't that so important after doing so much sets?

Another Question, the Notes say, "the purpose is to get to blood flow in to the muscle as quick as possible and as long as possible" Actually that means the PUMP right? I need so much sets to get enough blood into my muscle? I thought the body will put enough blood into a muscle even after warming up properly and than doing one real heavy set to complete muscle failure. So what is more important, the Pump, or going to Muscle Failure ?

thanks in forward

When I start bodybuilding in 1958, I never asked so many questions It is why maybe I succesd. It seems that you are looking for more excuses for not training hard that you looking the way of success.

So I am going to ask you some questions now, how long have you being lifting weight, how many time a week, how long, how many set and reps by muscle group?
Now where are you in your results? Can you post a photo of you before and now?
Did you try my routine? If yes how did you felt after if not why you did not try it.

Serge

[toromor]

Hi Serge!

I have one question, I'd like to ask you: do you have any tips about how to avoid injuries?

I'm working out for 20 years now and my main problem is that my joints and sinews get worse with every year. A bodybuilder like you, who was incredibly successful over so many years could perhaps give me a hint?

Thanks!

[padreson]

Hi again Serge!

Well, first of all, I ask all those questions because I am studying Medicine now and I hear so many things about the human body that I start confusing a bit was is best for the body.

So, lets start. I do bodybuilding since 2,5 years I started in the middle of 2004. I looked like the first 3 Photographs. I was weighing about 63 to 64 kg back then. I was reading a few Books about training and nutrition before I started, and I trained with a 3 day split routine. I was training Chest/Triceps on Monday, Back/Shoulders/Biceps on Wednesday and Legs on Friday. Weekend, off. I was doing 3 to 4 Excercies per Bodypart, with 3 to 4 Sets, and for the first excercies I did warmup for 2 to 3 sets to get the blood flowing. I was training for 90 Minutes each, because I read somewhere more than 90 minutes was not that good. This was Volume Training, and I was just in Love with bodybuildilng, i was so motivated i wanted to train everyday, but I knew, from reading, I need much time to rest and regenerate. Ok so lets see how I looked after a year. The photos 1y.jpg and 1year.jpg show How I was looking after 1 Year of voluem training, I was weighing about 75 back then. 12 Kilograms in 1 year, quite good. I was eating basicly everything, but no junk food, and I have been eating Some Weight-Gainer shakes for a while, but not every day, only if I felt I needed some more to eat but had nothing with quality in the kitchen :P
During the years I was changing some excercises for the muscle groups just that the muscles dont get used to it and I get more motivation again. Then I also changed my splits in to CHEST/BACK, SHOULDERS/ARMS and Legs ... again Monday, Wednesday, Friday .. That helped me too a lot and I made progress too.
Then I had to enter the Austria Army in the beginning of 2006, after nearly 2 Years of training. And I did not have enough time to train that often, so I needed to find something that would fit my free time. So I read a Book from MIkeMentzer about HIT, and I startet doing it, 1 to 2 times a week. the basic HIT Routine which was CHEST/BACK lasting 30 minutes... 4 to 7 days rest, then SHOULDERS ARMS for 20 Minutes .... rest 4 to 6 days, and then LEGS/ABS lasting 25 Minutes ... 4 to 7 days rest and begin the routine again. With HIT I made phenomal Strength Increases, but not or not really much increases in Muscle Mass. I was stronger, every workout, but the WEight and the Mirror did not go along with the STrength. Because of Eating all the time at the Army, and training only 1 to 2 times a week, I also put on fat I made only minimal Muscle Improvement as I already said, just the Legs got bigger by 5 cm, but the rest of the body maybe 2 to 3 cm's... after doing it for over 6 Months. So now I look like the photographs now1.jpg now2.jpg and now3.jpg. My Bodyweight is 92 Kilograms and my arms are like 43cm at the moment. In the beginning they were 27cm.

I have not tried your routine yet because my car has broken one week ago and I have to look for another gym gym's are very expensive in my neighbourhood Anyway I have actually used quite the same excercises like in your routine so its only the 4 more sets that you do that i havent done back then! Now I have just left the Army and now I have more time for Bodybuilding and I have never been more motivated.

I do not know why I did not progress on my Body that well with HIT, but the STrength increase were EXTREME! Mike Mentzer was writing in his book, that STrength Increases is before Mass Increase and this could take more than a year so I was waiting and waiting and even though I only train 7 months with HIT, as I said I am now confused, if I shall wait for the Mass Increase to explode or if it was just a lie But the Logic behind HIT, goes much along with science and I am becoming a doctor and somehow I do really think that training less is better, but it is important to train EXTREMELY INTENSE. And I am always going to my Limits, every workout, since Day 1. so do not think I am looking for excuses on training not hard enough. I am always crushing my teeth, and I am HARDCORE when I come into the gym, I cut my emotions off, the It is only Me and the Steel in the gym...

sorry for writing such a long text but I never get another chance to talk to you And I am proud to be able to tell you my little story.

[serge nubret]

Hi Serge!

I have one question, I'd like to ask you: do you have any tips about how to avoid injuries?

I'm working out for 20 years now and my main problem is that my joints and sinews get worse with every year. A bodybuilder like you, who was incredibly successful over so many years could perhaps give me a hint?

Thanks!

Do you train heavy ?.. Maybe that is the raison, I never trained very heavy in my life.

Serge

[serge nubret]

Hi again Serge!

Well, first of all, I ask all those questions because I am studying Medicine now and I hear so many things about the human body that I start confusing a bit was is best for the body.

So, lets start. I do bodybuilding since 2,5 years I started in the middle of 2004. I looked like the first 3 Photographs. I was weighing about 63 to 64 kg back then. I was reading a few Books about training and nutrition before I started, and I trained with a 3 day split routine. I was training Chest/Triceps on Monday, Back/Shoulders/Biceps on Wednesday and Legs on Friday. Weekend, off. I was doing 3 to 4 Excercies per Bodypart, with 3 to 4 Sets, and for the first excercies I did warmup for 2 to 3 sets to get the blood flowing. I was training for 90 Minutes each, because I read somewhere more than 90 minutes was not that good. This was Volume Training, and I was just in Love with bodybuildilng, i was so motivated i wanted to train everyday, but I knew, from reading, I need much time to rest and regenerate. Ok so lets see how I looked after a year. The photos 1y.jpg and 1year.jpg show How I was looking after 1 Year of voluem training, I was weighing about 75 back then. 12 Kilograms in 1 year, quite good. I was eating basicly everything, but no junk food, and I have been eating Some Weight-Gainer shakes for a while, but not every day, only if I felt I needed some more to eat but had nothing with quality in the kitchen :P
During the years I was changing some excercises for the muscle groups just that the muscles dont get used to it and I get more motivation again. Then I also changed my splits in to CHEST/BACK, SHOULDERS/ARMS and Legs ... again Monday, Wednesday, Friday .. That helped me too a lot and I made progress too.
Then I had to enter the Austria Army in the beginning of 2006, after nearly 2 Years of training. And I did not have enough time to train that often, so I needed to find something that would fit my free time. So I read a Book from MIkeMentzer about HIT, and I startet doing it, 1 to 2 times a week. the basic HIT Routine which was CHEST/BACK lasting 30 minutes... 4 to 7 days rest, then SHOULDERS ARMS for 20 Minutes .... rest 4 to 6 days, and then LEGS/ABS lasting 25 Minutes ... 4 to 7 days rest and begin the routine again. With HIT I made phenomal Strength Increases, but not or not really much increases in Muscle Mass. I was stronger, every workout, but the WEight and the Mirror did not go along with the STrength. Because of Eating all the time at the Army, and training only 1 to 2 times a week, I also put on fat I made only minimal Muscle Improvement as I already said, just the Legs got bigger by 5 cm, but the rest of the body maybe 2 to 3 cm's... after doing it for over 6 Months. So now I look like the photographs now1.jpg now2.jpg and now3.jpg. My Bodyweight is 92 Kilograms and my arms are like 43cm at the moment. In the beginning they were 27cm.

I have not tried your routine yet because my car has broken one week ago and I have to look for another gym gym's are very expensive in my neighbourhood Anyway I have actually used quite the same excercises like in your routine so its only the 4 more sets that you do that i havent done back then! Now I have just left the Army and now I have more time for Bodybuilding and I have never been more motivated.

I do not know why I did not progress on my Body that well with HIT, but the STrength increase were EXTREME! Mike Mentzer was writing in his book, that STrength Increases is before Mass Increase and this could take more than a year so I was waiting and waiting and even though I only train 7 months with HIT, as I said I am now confused, if I shall wait for the Mass Increase to explode or if it was just a lie But the Logic behind HIT, goes much along with science and I am becoming a doctor and somehow I do really think that training less is better, but it is important to train EXTREMELY INTENSE. And I am always going to my Limits, every workout, since Day 1. so do not think I am looking for excuses on training not hard enough. I am always crushing my teeth, and I am HARDCORE when I come into the gym, I cut my emotions off, the It is only Me and the Steel in the gym...

sorry for writing such a long text but I never get another chance to talk to you And I am proud to be able to tell you my little story.

Hi

Now I undestand you better. I have to tell you one thing, you read too much book and magazine, you don't beleive enough in yourself. Don't read any those stupid things, because more you read more you will be confused, because every body or article will tell you something else.

From now go to my training program. You have nothing to pay, everything is free, and coming from some one who has prove himself, I will post later a picture of showing you what I got with this program after 2 years of training and without any product. But you have to follow it completly from A to Z "mean resting time, number of sets, number of repetitions," about what you have to eat = 300 gr of proteins "meat-fish-chicken-eggs....some vegetable proteins like lentils, beans.." if you cannot eat so much only if...get some powder proteins. Do that for 6 months, in the begining it will not be so easy, but keep going. If after those 6 months you did get as much progress that you got untill now I will pay you for trying., But don't forget that you have to do it perfectly.

Serge

[serge nubret]

Hi

Now I undestand you better. I have to tell you one thing, you read too much book and magazine, you don't beleive enough in yourself. Don't read any those stupid things, because more you read more you will be confused, because every body or article will tell you something else.

From now go to my training program. You have nothing to pay, everything is free, and coming from some one who has prove himself, I will post later a picture of showing you what I got with this program after 2 years of training and without any product. But you have to follow it completly from A to Z "mean resting time, number of sets, number of repetitions," about what you have to eat = 300 gr of proteins "meat-fish-chicken-eggs....some vegetable proteins like lentils, beans.." if you cannot eat so much only if...get some powder proteins. Do that for 6 months, in the begining it will not be so easy, but keep going. If after those 6 months you did get as much progress that you got untill now I will pay you for trying., But don't forget that you have to do it perfectly.

Serge

Just go to the page before, watch my picture after 2 years of traing, And every body who has been training in my way has the same result.

Serge