It’s also a lot less grueling than my previous routine, and my CNS and joints are appreciating me giving them a break for once. But everyone is different and just see how your body responds.He would keep to exactly the same style of sets and reps, but every now and then throw in some heavy work on them.Serge’s ab routine seems to be a common practice among bodybuilders of the golden era. I can do about 10 chins, how could I get that to 15-20? The problem with heavy training for guys with less than optimal genetics, hormonal balance and recovery ability is that they’re usually set up as 3x per week programs, or maybe even more.
Than build them upHey David, Great informative article, you hit the nail on the head with many points. I will not lose my current muscle mass if I switch to high reps, correct?You will more than likely gain more muscle mass by switching to lighter weight with higher reps. Just make sure you still push yourself to muscular failure and you will be all good.I agree with the risk of injury with lifting heavy weight, but i think also that the volume training is much more indicated for persons that have just a decent base with strength in the big compound exercises(deadlifts, benches, squats..) and a decent base of muscular mass.Nope. Can I just add these into the above routine? strength training and I still look dogshit.Give it a try. Also your info is some of the most useful info for those of us that are skinny fat. I’m not a skinny fat guy but I have light bone structure with 16cm wrist 35cm arms and I have not a great genetic for bodybuilding. Nowadays it’s ‘overtraining’ and other nonsense excuses. He kept it simple and did both a standing and seated raise after workouts 2, 3, 5 and 6. Serge Nubret was one of the top 3 bodybuilders in the world in 1972-1975. I’m able to fit in your full lat routine in a lunchtime workout, and I can fit in any ONE of Serge’s routines for a single muscle group. That being said, Mr. HIT Mike Mentzer, trained with volume prior to his conversion to Heavy Duty style training and he’d won multiple titles before then.Regardless of what Serge did and when, lifting with volume works extremely well for me and it seems some others have been finding the same. Would be curious to see your progress pictures at some point (I won’t share without your permission).Yeah, I want to give it one more month before I send a picture in. This naturally would have kept him in a So are you wondering whether this type of program will work for you.
Clearly whatever routine this guy is using is not working very well – I’d advise people to check out bodybuilding.com and read through the forums there, as you can find some people who are actually knowledgeable on the subject. Im gonna work on my diamond pushups at home too. The only rest you get is the time it takes your buddy to finish his set.You will be dying on the trip down. As you get stronger you can increase the total volume over the week. This is where he would drop his usual 1 minute rest period down to just 30 seconds.Although this approach worked for him, it was all down to the type of food he ate and how hard he worked. Often being too pumped causes me to fail to get my reps as opposed to muscle fatigue. I honestly recommend anyone try the full routine, if you find it too much then drop some sets but DO NOT reduce the frequency. Do it man.
Nubret … Get to 15 chins and 25 diamonds, then consider doing this.Oskar, do you mean 15 chins at one time or when I have completed all the sets and it equals 15?If I can do about 12 chin ups and 22 diamond push-ups I can start with this routine?
I argue that the secret to Nubret's success lies in some of his training philosophies. :) Congrats Leon. Thanks Oskar. Pump training works for sure. Personally, my calves never improved just putting them at the end. This will allow you to complete each set with the short rest times and without going to failure, something Serge said he rarely ever did.The reasons he never went to failure on any set, was it allowed him to put the volume in needed to grow new muscle and it also allowed him to train with a high frequency due to the reduced stress on the Serge Nubret always recommended a 6 day split to young and aspiring bodybuilders. If I could do something like 100 pounds for a bunch of reps, it would help it so much. Arnold Schwarzenegger in an interview also said he trained them in this exact way as well.Upon awakening, Serge would perform as many sit-ups as physically possible. He did take roids, but his training principles can still be applied with succes.Thanks for this website. I’m still doing high volume training now, 4 years after finding his advice and it’s still helping me add size to all my stubborn body-parts while staying 100% injury free so it’s working well for me. I did starting strength and saw noob gains, but I plateaued after a very short time. I’m curious though, did Serge have a specific diet he was on while following this routine?It was often reported, that Serge only used to eat twice a day and he didn’t follow any specifics. However, only he will no. Even if you don’t I really wanted to write this article about a true legend in my eyes.He passed away in 2011 but his training methods and knowledge will always be with me and helping me to improve my physique year after year.Hi, I'm David and I believe absolutely anyone can achieve the body of their dreams.
His chest routine was this: bench press, incline press, flys and pullovers all for 5 sets of 12. Just google Bodybuilding detransformations and you will find it out for yourself. Heck, this might be something I want to get into as I want to improve my calves, but more importantly, my upper body.
Below is the training layout he recommended.Dumbbell Front Raise (Alternate) – 6 sets of 12 repsDumbbell Front Raise (Alternate) – 6 sets of 12 repsThere are a few ways in which you can keep moving forwards with this program.
Also you could start with training everything onces a week only.This was an amazing article about Serge Hunter and his work out routine.How many years did he actually work in professional bodybuildingDo you know if the rumor is true whether he use pharmaceutically enhanced drugs. I’ve been wanting to do this kind of workout but was lost on how to scale it down. In that era of bodybuilding the majority of them ate a high protein, moderate fat and low carb diet, than would splurge one day in the one.Man this is insane, this intense drilling is not for the lazy minded guys starting with the time spent daily 5 hours plus, and the series of routines done, learned a lot though it is impossible for me to practice all the workouts at least i would try It one routine at a time.You are bang on with your comment.
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