The Serge Nubret diet is all about to high protein and cut carbohydrates, while competing. His diet plan has a broad approach to nutrition. He is also known for his intensive and unique workout style. Stay connected to read in-depth about Serge Nubret diet and workout plan.
Serge Nubret was an awesome bodybuilder and his training was inspiring. Serge Nubret mainly lifted light weights for what he could do but it is believable he wanted to play it safe and in the long term. His sessions could go up to 5 or 6 hours in one day, splitted by two. This is similar to the kind of volume Arnold Schwarzenneger would perform. Serge was training for hours and hours in the gym. However, I don’t think that natural bodybuilders should not train like Serge Nubret. His training methods are inferior for the most part and do not tell the whole story. 1.Serge Nubret used drugs. I am almost sorry to inform you, but it is extremely unlikely that Serge Nubret was a natural.
About Serge Nubret
Serge Nubret was a professional bodybuilder from French. As per his muscular body, He had two nicknames followed by ‘The Black Panther’ and ‘The Nubret Lion’. During his era between 1960 to 1970, No one wanted to compete with a fearsome man. He had a successful career bodybuilder, He was the biggest bodybuilder at his golden age.
- Nationality : French (Guadeloupe)
- Profession : Bodybuilder, Founder of WABBA, Head of IFBB France and Europe, Actor, Author
- Date-Of-Birth : October 6, 1938
- Died On : April 19, 2011
Nubret told about his diet and workout via many interviews, Instagram chats, and other social media platforms like youtube. He was the only bodybuilder to hold 6 world titles. He will always be remembered for having massive physiques. When he was in France, Nubret developed his passion for sports and believe that his reason to live is sports.
Serge Nubret Body Measurement
Serge Nubret Weight is 215 – 225 lbs (93.0 – 102.1 kg). His Height in Feet is 5 ft 11 inches.
- Height — 5’11” (180 cm)
- Weight — 215 – 225 lbs (93.0 – 102.1 kg)
- Arms — 21.5 inches
- Chest — 57 inches
- Waist — 27.5 inches
- Thighs — 27 inches
- Calves — 19 inches
If we want to have a good physique body then we need to concentrate on our diet and workout. He followed his diet plan and workout very strictly. He wanted to become a world champion bodybuilder. He won his first bodybuilder competition in 1958 When he was 20 years old. The first winning competition named “Mr. Guadeloupe“. But he has much in his mind, He always to do a big. He also won “Mr. Olmpia” many times.
Serge Nubret Diet
If we think about diet, all our body health depends on what type of diet we prefer to our body, like you need to take care of calories in the diet and many factors like, What should we eat? You must need to know that eating and sleeping is the most important factor in muscle building.
The major factor to see in his diet is the protein that Nurbret consume within day. He would eat per pound of body weight like 2 grams of protein. As we actually see that he would consume at least 400 grams of protein within a single day.
Meal 1
- 8 eggs
- 4 pieces of toast
- Milk
Meal 2
- 3-4 pounds of meat
- Rice
- Milk
Meal 3
- 3-4 pounds meat
- Spaghetti
- Milk
Above all tells about Nubret’s meal plan and what he eats within a single day. If you want to follow his diet plan then you have to big appetite. During his competition day, he became animal like eat a lot. He told that He ate a lot of red meat, rice and beans. When he training for the competition He could eat up to 6lbs of red meat a day, That is unbelievable. when it comes to taking supplements then he was from an island, He never heard about it.
Serge Nubret Workout
Before starting the workout routine or training routine, make sure you stay hydrated during workouts by drinking water or energy drinks. And don’t forget to warm-up exercising and make sure to cool down by stretching your muscles out, because It’s helped you to do injury-free workout or exercise.
Chest Workout
- 8 sets & 8-10 reps — Barbell bench press
- 8 sets & 10-12 reps — Dumbbell fly
- 8 sets & 10-12 reps — Cable crossover
- 8 sets & 10-12 reps — EZ bar pullover
Arm Workout
- 8 sets & 10-12 reps — Barbell curl
- 8 sets & 10-12 reps — Lying triceps extension
- 8 sets & 10 reps — Bodyweight dip
- 8 sets & 10-12 reps — Dumbbell concentration curl
- 8 sets & 10-12 reps — Preacher curl
- 8 sets & 10-12 reps — Triceps cable pushdown
Shoulder Workout
- 6 sets & 10-12 reps — Behind-the-neck press
- 6 sets & 15 reps — Dumbbell lateral raise (front and side)
- 6 sets & 10-12 reps — Lying lateral raise
- 6 sets & 10-15 reps — Barbell upright row
Back Workout
- 6 sets & 6 reps — Chin up
- 6 sets & 10-12 reps — Wide grip lat pulldown
- 6 sets & 10-12 reps — Reverse grip lat pulldown
- 6 sets & 10-12 reps — Close grip cable row
- 6 sets & 10-12 reps — T-bar row
Leg Workout
- 8 sets & 10 reps — Leg press
- 6 sets & 15 reps — Seated leg extension
- 6 sets & 15 reps — Lying leg curl
- 8 sets & 10 reps — Barbell squat
- 10 sets & 10 reps — Standing calf raise 10 x 10
If you want to save pdf of these then simply press “Ctrl + P” on your Pc or Laptop.
As we see you need to work hard to achieve bodybuilding like Serge Nubret. So his diet plan and his workout plan and his daily routine inspire and motivate us.
Serge Nubret Workout Template For Lifting Weights
https://www.instagram.com/p/CAP1wqqI76w/?utm_source=ig_web_copy_link
Also Read : Arnold Schwarzenegger Diet and Workout Plan
Serge Nubret is a successful bodybuilder and actor from the 70s. And he was known for his unconventional approach to training. Back then there were basically 3 groups of training philosophies in bodybuilding. There were some bodybuilder that built their physiques by a low-volume high-intensity high-loads approach like Mike Mentzer and Boyer Coe. Then there were bodybuilders like Arnold Schwarzenegger and Tom Platz which used to rotate and mix a variety of approach from high-rep high-volume to low-rep high-load training. An then there was Serge Nubret who led the third type of training approach to bodybuilding in those golden days of Bodybuilding which was high-volume low-intensity approach. That means he would do up to 54 sets of 12 to 20 repetitions with 30 to 50% of his 1 RM per training.
Bascially what he did is Strengthtraining-Cardio.
Before going deeper into his approach one important factor to note when analyzing and applying his approach is his training foundation. Before he started bodybuilding he was a quite successful track athlete, sprinting 100m in 10,5 seconds, being known as a good shot-putter and bench pressing 225kg for reps at a bodyweight of about 85 kg. He was strong to begin is bodybuilding career. Which was a great base to succeed with the high-volume low-intensity approach he used.
Why high-volume low-intensity?
His main point was that lower weights lead to less injury risk. Yet, based on stories he would occasionally lift really heavy if someone doubts his strength. And second point thats the be made here is the importance of a metabolic stimulus for maximal muscular development. Its primarily Glycogen Supercompensation that will lead to sarcoplasmic hypertrophy which is a key driver in bodybuilding. With some workouts being over 1000 reps the metabolic stimulus of this training approach is tremendous and even exceeds Milos Sarcev’s highly effective giant set approach in total number of reps done per training.
How to built up to such high training volume
Serge Nubret didn’t start out training like that. And he also had at least one longer break from training every year due to his job as an actor. After these breaks for shooting a movie he would go a start at 3 sets per exercise again and the work up to the 6 to 8 sets per exercise that he would do in peak condition. Thats 18 to 24 sets per workout at the beginning, which is a quite average approach to training. And then instead of increasing the weight he would add sets to build volume backup by adding sets. Up to about 50 sets of 12 to 20 reps total per workout.
Volume Training like Serge Nubret – how one of his programs
This is how one of his actual workouts looked like:
A BB Back Squat, 8 sets of 12 to 20 reps
B Legpress, 6 sets of 12 to 20 reps
C Legextension, 6 sets of 12 to 20 reps
D BB Flat Benchpress, 6 sets of 12 to 20 reps
E DB Flat Flies, 8 sets of 12 to 20 reps
F BB Incline Benchpress, 6 sets of 12 to 20 reps
G DB Incline Flies, 6 sets of 12 to 20 reps
H DB Pullover, 6 sets of 12 to 20 reps
He would train 6 days per week. Always two body parts per day. One for the upper body and one for the lower body. Most sets would not be to failure by leaving one or two reps in the tank. He took as much rest between the sets as he needed with workouts often taking up to three hours.
Volume Training like Serge Nubret – An example program for the intermediate to advanced lifter
The following program is an adapted version of what Serge Nubret originally did with a total number of sets and exercise as well as a double station – A1 A2 – approach and Upper, Lower, Arms & Shoulders Split to fit this approach into the most efficient training time of one hour and the recovery ability of most intermediate to advanced lifters.
Day 1 – Upper Body
A1 DB 65° Incline benchpress, neutral grip, 5 sets of 15 to 20 repetitions, 2010 Tempo, 60 seconds rest
A2 Latpulldown, supinated, shoulder width grip, 5 sets of 15 to 20 repetitions, 2010 Tempo, 60 seconds rest
B1 DB Flatbenchpress, neutral grip, 5 sets of 15 to 20 repetitions, 2010 Tempo, 60 seconds rest
B2 Seated Row to the sternum, straight bar, pronated, shoulderwidth grip, 5 sets of 15 to 20 repetitions, 2011 Tempo, 60 seconds rest
Day 2 – Lower Body
A BB Back Squat, 5 sets of 15 to 20 repetitions, 3010 Tempo, 180 seconds rest
B DB Romanian Deadlift, 5 sets of 15 to 20 repetitions, 2010 Tempo, 180 seconds rest
C 45° Backextension, Db in front of your chest, 5 sets of 15 to 20 repetitions, 2010 Tempo, 180 seconds rest
Day 3 – Rest
Day 4 – Shoulders & Arms
A1 Standing EZ Bar Curl, pronated, shoulder width grip, 5 sets of 15 to 20 repetitions, 2010 Tempo, 60 seconds rest
A2 EZ Bar Flat Bench Triceps Extensions, pronated shoulder width grip, , 5 sets of 15 to 20 repetitions, 2010 Tempo, 60 seconds rest
B1 Standing BB Curl, supinated, shoulder width grip, 5 sets of 15 to 20 repetitions, 2010 Tempo, 60 seconds rest
B2 High Pulley Triceps Pushdown with Rope, 5 sets of 15 to 20 repetitions, 2010 Tempo, 60 seconds rest
Day 5 – Rest
Day 6 – Repeat Day 1
What Microperiodization system to use with this program?
The only Microperiodization system that makes sense with this set-rep-scheme is to start with the heaviest set and then decrease the weight from set to set. I recommend 1 to 2 warmup set for the first two exercises of each program.
Serge Nubret Workout Template For Lifting
Who is this Serge Nubret Volume Training Approach for?
This is definitely not a beginner program. Even though the sets and reps look similar to what many beginners get once they sign up to a gym. A beginner will barely make any progress with this training approach. To do this approach and get results there are two primary prerequisites.
First, one needs decent amount of strength and muscle mass. Serge Nubret could benchpress 225kg, yet he only used around 70 to 100kg for this amount of set and reps. So the absolute weights he used for this high-volume approach were fairly high, because of the high level of strength he had in relation. Doing benchpress with 40kg for these sets and reps will not give one the aspired results. You can see that in every gym all over the world.
Second, one needs a high level of work capacity. This is important to not drop too much load during a training session due to fatigue. Most will experience a drop in performance at around 15 to 20 sets per session. That is an average work capacity. To maintain a high work rate at 50 sets per session one needs a high level of work capacity. Compare it with running, doing one kilometer at 15 km/h is not that hard, doing 42 kilometers at 15km/ is quite hard, as its a marathon time of about 2:45h. Same counts for training volume, it only makes sense to use high volume if one can handle high volume which means one can progress in training with high volume.
How often can one do this program?
If someone has the work capacity and strength to handle this program well, one can do this program 6 workouts in a row, which is a full 30 days based on the split shown above. How long someone does this program is determined by how long one can progress from workout to workout that means use more weight or do more reps in every exercise from workout to workout. Once one cannot increase total or average weight or the reps, its time to move on to the next program.
This program is a great variation that I like for intermediate and advanced clients that have Body Comp goals and a work capacity that allows them to make progress from workout to workout.
Its a also a good approach for a once in a while workout right before a longer break like a vacation or a carb feast. As the high volume will increase insulin sensitivity a lot which improves blood sugar management and glucose metabolism.
Serge Nubret’s diet
To conclude an insight into Serge Nubret’s approach to training its with to also look at his food briefly. He was known have a fairly caribbean diet rich in meat, fish, vegetable, fruit and rice. He was known to eat up to 3kg of meat with rice and beans per day during his high volume training phases. He was a big believer in eating huge amounts of food to facilitate the recovery from this training approach. Which is definitely a critical point to consider for everyone trying this type of high-volume training.
All the Best with Volume Training like Serge Nubret!
Reference:
Legendäre Trainingsprogramme, Novagenics, 2009
Picture: Serge Nubret showing the results of his high volume approach to training (source: tumblr)