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| IronMass Forums Workout Program Review of Serge Nubert workout. Exercises Discuss Workout Program Review of Serge Nubert workout. in the Bodybuilding Science forums; The Serge Nubert Workout Templete A1 quad/chest squat (medium stance) 135x12 135x12 225x12 225x12 225x12 225x12 225x12 225x12 Leg Press (close stance feet mid on sled) 250x12 250x12 250x12 ... |
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04-21-2007, 04:18 AM
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 #1 |
| IMPC Contestant  Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 27   |  Workout Program Review of Serge Nubert workout. The Serge Nubert Workout Templete A1 quad/chest squat (medium stance) 135x12 135x12 225x12 225x12 225x12 225x12 225x12 225x12 Leg Press (close stance feet mid on sled) 250x12 250x12 250x12 250x12 250x12 250x12 Leg extensions 230x1 Fail 200x1 fail 130x12 150x12 150x12 150x12 150x12 incline barbell press (wide grip) 135x12 135x12 135x12 135x12 135x12 135x12 135x12 135x12 flat db fly 40x12 40x12 40x12 40x12 40x12 40x12 db press 60x8 50x4 50x12 50x12 50x12 50x12 incline db fly 30x12 30x12 30x12 30x12 30x12 30x12 db pullovers 85x12 85x10 75x2 75x12 75x12 75x12 75x12 gym time 80 mins posing 3 min Well a few things here. This was a hard workout. I know I need to step my calories up as I wasn't prepared for this volume like I thought Legs were business as usual. The latter sets were hard as hell. I used the 45 sec rest time at first but by the last set I was at a min. When I got to Leg extensions I couldn't even budge 230 one time. Damn EGO shot to hell. Anyway I could defiantely feel my entire quad area screaming. Doms during the workout for the first time in a long time. Chest however is missing I think is a movement for contraction at the top for flys like a crossover or pec dec. Other than that my outer pecs were definately hit hard. I will ask serge if I can alternate a movement like crossovers or pec dec on different days. If he says I can't then I will have to wait to work inner pecs AGAIN. Pullovers were tough by this point. My body wanted to quit as I was SOAKED in sweat by this time. However I pressed through and deloaded the weight as necessary to complete the required 12 reps. The smart trainer I am tells me that on next quad/chest day I should decreass the poundage by 20% on all exercises to give me a quote "light" day so as to not burn out my cns to much. My goal is to increase weights as needed on the "heavy" 12 rep days. This idea was given to me when reading Serge say he used between 175 to 225lbs for his bench press. This tells me that he instinctively deloaded on one bodypart day to keep himself from burning out. I will be following this mindset for the duration off this review. Ok so here are my set point poundages for quad/chest day. Rest times LESS THAN 1 min ALWAYS However I will rest longer between exercises as needed. Squat 225 Leg Press 250 Leg ext 150 incline bench 135 flat db fly 40 db bench 50 incline db fly 30 pullover 75 This will be my starting point for next quad/chest workout A1.
__________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020 |
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04-21-2007, 07:08 AM
| #2 |
| IMPC Contestant  Join Date: Sep 2005 Location: Alberta, Canada
Posts: 988
Recipes: 0 Rep Power: 44 | That's some insane volume! Wow!
__________________ Age: 21 Height: 5'10.5" Mar, 2001: 135lbs @ ~14% Nov, 2004: 245lbs @ ~40% Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested BULKING FOR A LONG TIME NOW Long Term Goal: Over 200lbs @ 8% |
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04-21-2007, 11:13 AM
| #3 | |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 27 | Quote:
__________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020 | |
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04-22-2007, 02:17 AM
| #4 |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 27 | The Serge Nubert Workout Review Supps taken: 1 scoop Focus xt (shot) .75 scoops Green Mag (shot) 1.5 scoops On Whey 4 scoops xtend 20 ounces water. workout 2a chins bwx12 bwx12 bwx12 bwx12 bwx12 bwx10 undergrip pulldowns 150x4 rear pulldowns 100x12 100x12 100x12 100x12 100x12 100x12 100x12 100x12 front pulldowns (wide) 140x12 130x12 130x12 130x12 130x12 130x12 bent rows 135x12 155x12 155x12 155x12 155x12 155x12 155x12 155x12 seated leg curls 90x12 90x12 90x12 90x12 90x12 90x12 90x12 90x12 90x16 Lying leg curls 90x12 90x2 owned 70x12 70x12 70x12 70x12 70x12 70x12 70x12 70x12 70x16 Gyn time 65 mins posing 5 mins. Ok I learned yesterday that I need to be more careful with the weight i choose for this review. I also mad sure I had a meal a couple hours prior to this workout so thigs were a little better today. So I was HOPING I wouldn't get owned today but as you can see it still happened a few times. After this workout I could barely lift my legs to go up the steps to practice posing. Remember I don't think these are my real maxes for these exercises however in order to have PROPER weight progression you have to back off a little and work your way back up. So for all you haters  back rest time 45 secs I can't believe I got owned on the last set on chins but maybe I can get it going next time. I figured out a way to do rear pulldowns with hurting my shoulder and it really comes down to wear you place your hands on the bar. Doing them arnold style really wide hurts ALOT for me so I brought my hands a little closer than normal grip and I was able to do it no problem. Front pulldowns were normal only problem here was my ego was killed again. Bent rows went ok. I hit them with a really wide grip like normal. I should progress in weight on these next time.hamstrings rest time 30 secs Well I miss doing stiff leg deadlifts here but its not part of the plan so I will have to let it go for 9 more weeks. Both seated and lying leg curls went alright untill I looked at the paper and realized I had to do 15 reps instead of 12. I did an extra set for both exercises to get in the reps i MISSED. Weight setpoints chins bw rear pulldowns 100lbs front pulldowns 130lbs bent rows 155lb S leg curls 90lbs L Leg curls 70lbs
__________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020 |
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04-22-2007, 04:58 AM
| #5 |
| I've got a RAGING clue!  Join Date: May 2005 Location: dnyc99's cleaning staff
Posts: 11,511
Recipes: 0 Rep Power: 299 | WOW!  That is some crazy ass volume!! Does he give the reason why he advocates that much volume? |
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04-22-2007, 07:55 AM
| #6 |
| eating more folate...  Join Date: Oct 2005 Location: State College, PA
Posts: 3,995
Recipes: 0 Rep Power: 113 | thats ****ing rediculous. could u post %s of ur 1rm next to couple of your worksets so i can get an idea of intensity in this routine?
__________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition |
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04-22-2007, 10:50 AM
| #7 |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 27 | Well this is the program that he put together. I am doing exactly within the parameters of the program he created. 
__________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020 |
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04-22-2007, 11:04 AM
| #8 |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 27 | Well I can give you an example of a normal workout for me with some of the exercises front pulldowns 195x8 for 3 sets bent rows 245x5 or 225x12 for 3 sets squat 350x3 or 315x8 Leg extension 265x8 I purposely cut my weight really low so I could a) complete all required reps b) give me room to progress in weight ie get stronger within rep/set range. Stick around it should get interesting. I am a guinea pig... thats why this is a review to see if it can actually work or be effective. Pictures and strength increases will be the judge. I will using the pics from April IMPC update as set points.
__________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020 |
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04-23-2007, 03:00 AM
| #9 |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 27 | Re: Workout Program Review of Serge Nubert workout. The Serge Nubert Workout Review Supps taken 1 scoop Focus xt (shot) .75 scoops Green Mag (shot) 1.5 scoops On Whey 4 scoops xtend 20 ounces water. workout 3a Behind the neck shoulder Press 80x12 110x12 115x12 115x12 115x12 115x12 115x12 Front Raises (db) 25x12 25x12 25x12 25x12 25x12 25x12 Upright rows (db) 30x12 30x12 30x12 30x12 30x12 30x12 lateral raise (cable) 10x12 10x12 10x12 10x12 10x12 10x12 barbell curl/hammer strength Dip superset 95x12/200x12 65x12/200x12 45x12/200x12 45x12/200x12 45x12/200x12 45x12/200x12 45x12/200x12 45x12/200x12 seated calf raise/toe extension superset 90x12/200x12 135x12/220x12 135x12/220x12 135x12/220x12 135x12/220x12 135x12/220x12 135x12/220x12 135x12/220x12 incline db curl/pressdown superset 25x12/120x12 25x12/120x12 25x12/120x12 20x12/120x12 20x12/120x12 20x12/120x12 20x12/120x12 20x12/120x12 Gym time 87 min posing 3 min bs time 10 min What have I gotten myself into. The amount of volume I have done in the past 3 days feels crazy. The funny thing though is that I only start feeling it during the workout but not 30 min after its over. Some of my bodyparts are a little more accepting of this volume than others. After the second set of each workout this week we will find out. I almost hit 90 mins today but I got stopped by a SNCO and he wanted to bs. Also someone was deadlifting with a round back and I instinctively had to say something so its all good. Posing has been REALLY difficult after these workouts. My bodyparts don't want to contract at all, so I have to cut posing down. Maybe I can pose better on a rest day. Shoulders I figured out a way to do the behind the neck shoulder press without it hurting my body. I did use the smith machine because I didn't want to leave it to chance that I would mess up and hurt something. I reluctantly used the cable for laterals against my better judgement so I went extra light because in the past the cable laterals really cause me pain. I will continue this plan because Pain free > increasing weight on cable laterals Arms Damn I got owned right at the begining this time. I thought I could get away with 95lbs on the barbell curls for some reason. LOL yeah right. I can't do them strict for 8 sets, especially if I am superseting them. To top it off Serge wants us to not have any rest PERIOD for 16 sets. Are you F#ckin kidding me? Well I got to the 5 set and then my body said whoa injury coming, so I eased back on the weight and rested maybe 10-15 secs here and there. Eventually i thing I will be able to do no rest. When I got to my second superset I was already de-moralized (ego killed) so it was a repeat of the first superset. One interesting note though, my triceps have pretty good endurance and held up nicely. Biceps however didn't like all this volume. We will see how the next workout goes after I adjust the set points for my exerisesCalves The only bodypart that wasn't owned perse. I will have to up the weight on these and I probably won't be superseting them next time because I should have more time. I supersetted because I didn't want to go over the time today. Setpoints shoulder press 115 front raise 25 upright rows 30 lateral raise 10 pressdowns 120 barbell curls 45 dips 200 incline curls 25 seated calf 135 toe ext 220
__________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020 |
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04-23-2007, 03:04 AM
| #10 | |
| Mushroom Cloud Laying....  Join Date: May 2005 Location: Huntington West Virginia
Posts: 4,852
Recipes: 0 Rep Power: 112  | Re: Workout Program Review of Serge Nubert workout. Is this a workout that Serge is currently getting people to use? That is wild... Definitely got a lot of old school tendencies to it... If volume works for you then do it... I know it helped him create one of the best bodies known to man... btw... Do you know Serge personally? I have heard he is one of the nicest men you could ever meet.
__________________ Dustin Holston's personal training and nutrition.. PM me for details {o,o} |)__) -"-"- O RLY? Quote:
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04-23-2007, 03:14 AM
| #11 |
| Pro Stature  Join Date: Sep 2005
Posts: 419
Recipes: 0 Rep Power: 37 | Re: Workout Program Review of Serge Nubert workout. I like that routine. I might do it myself.
__________________   B3457 daß Scheiße |
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04-23-2007, 03:21 AM
| #12 | |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 27 | Re: Workout Program Review of Serge Nubert workout. Quote:
Honestly I don't know what will happen. However I will be blogging it for the world to see.
__________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020 | |
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04-23-2007, 03:21 AM
| #13 | |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 27 | Re: Workout Program Review of Serge Nubert workout. Quote:
__________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020 | |
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04-23-2007, 03:27 AM
| #14 | |
| Mushroom Cloud Laying.... Join Date: May 2005 Location: Huntington West Virginia
Posts: 4,852
Recipes: 0 Rep Power: 112 | Re: Workout Program Review of Serge Nubert workout. Awesome... definitely old school, i like it... good luck
__________________ Dustin Holston's personal training and nutrition.. PM me for details {o,o} |)__) -"-"- O RLY? Quote:
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