Serge Nubret Pump Training - My Experience 

Serge Nubret imo is the best bodybuilder in the history. Perfect physique

Ever since I was first transfixed by Pumping Iron as a teen I still never get tired of learning about these guys and their methods. Serge Nubret was to me a living statue, a barely believable physique.

"Everything works as long as you do" - That's awesome.

Mate, at the risk of sounding like a scratched record, your narration is superb, and I can’t help but agree with all of your points. Thanks again!

Serge Nubret was one of a kind, a moving STATUE!!!🦾

Thanks for featuring Serge Nubret. He gets little attention and I didn't know about his "pump training" approach. It seemed to have worked for him. He obviously "had a mind of his own" - which is good to know.

Rightly observed and articulated.

I started training in 2004, at 15 years old. 10 years later, in 2014, i read his posts on international forums. Serge Nubret philosophy change not only my body, but my entire life for ever! Serge was a genius.

Thank you, agree with your points! Never stop learning!

Excellent bodybuilder/topic! love your narration and delivery/editing on your videos 👍 i liked the inclusion of b-roll of your workouts and sharing your experience combined with classic info.

Really. Nubret should have / could have won Mr Olympia multiple times.

You look great. Great vid as always. I spent several years experimenting with different training methods when I first started in my late teens. One conclusion that I eventually came to regarding my own training was that I would be able to build as fast as I was capable of (and maintain it as best I could over time) by working out hard no more than 4 days a week, and typically for no more than an hour or so at a time. I also discovered that using exclusively higher reps (above 15 or so) for the upper body would cause me to flatten out. I seem to be pretty much the "fast twitch" type. With that said, at 54 I am getting more and more away from doing less than 8-10 reps for very many exercises. I almost always do a minimum of 10 reps for thighs, and at least 15 reps for calf work. I suffered a minor injury in early December while doing rack pulls below the knees (for the back) for a set of 4 with 465 - something I've done countless times before with no problem. I have not done rack pulls since, and if I do decide to do them again I will use a lighter weight for higher reps and a very deliberate and careful technique. I have never used PEDs, and I consider myself rather average in terms of genetics. Like yourself, I just kept at it over many years and decades. I've put nearly 100 pounds of mostly solid weight on my body over the last 35 years, and my physique looks nothing like it did when I was 18. I don't have abs, but I'm light years away from the skinny kid I was when I started. While I don't think it's realistic for most people to spend many hours a day training (assuming they are not spending most of their gym time socializing), I think the moderate weight, moderate intensity, higher rep stuff with shorter rest periods can be useful for periods of time (as you said) for a change of pace, to help with overall recovery, etc. And it may become necessary for many of us as we age to move our training in that direction permanently. I think this type of training will probably work best for the advanced trainer - Nubret no doubt was able to stimulate his muscles quite well doing sets of 15-20 reps of flat bench using weighs probably in the 275-315 range (estimate based upon his 500lb 1RM). But the young healthy guy just starting out who can barely bench a triple digit weight for a 1RM should spend at least the first few years in the gym focusing on getting as strong as possible in the 5-15 rep range on most compound exercises IMO.

Incredibile video, I tend to start training in this fashion every time summer comes. Thanks for the insights

Serge Nubret was a God) of harmony and simmetry. Also he had incredible mass of muscles althogh hadn't worked with huge weights.

Well said and great compilation of Serge videos Your physiques impressive

Brilliant video and a great explanation of this method of training, so many different types of physique back then. Watching pumping iron and reading iron man articles inspired me to compete.

So the high volume is to be introduced when the high intensity heavy duty stuff begins to stagnate and fry the nervous system?. My anotomical composition seems to respond to a mix of the two. The one thing i derived from the old schoolers was to always listen to whats innate to you and negate the exogenous convention of life. I like to do one exercise that actually works for at least 5 to 7 sets including two all out heavy war sets, but the leading up sets are over 15 reps and short rests. At this point the heavier sets dont feel as heavy as you have engineered your reaponse to withstand that load, and then i drop set. After this, i pick another exercise, but this is mainly to stretch out that attacked muscle. It's a mix of the two styles, but i feel it won't work forever, so ill definitely be trying the high volume lower weight soon 🙏🙏😇 This was a very well put together clip and intelligently explained 👏

Never underestimate the motivational power of venturing the unknown. Bodybuilders of the Golden Era had that edge.

This is a great video man, Well done. I hope the younger guys try Serge's training, If they do, I'm sure they will stay away from the circle jerk 'science' community

Although I've mainly stuck to abbreviated training, I've often taken long breaks between the tough WOs and done very short pump WOs every day and it works great. Despite long periods of illness I've lost zero size and very little strength, and the strength lost is on lifts I haven't been doing. 100% natural not that I judge those who use. Bottom line as you said is to always keep an open mind. Developing intuition takes time but intuitive training is great. I hate dogma. It all works if you know when and how to apply it. Great video.

Great video explaining the intuitive approach

I believe intermittent fasting Serge Nubret did and high volume got him the look. I do this twice a week and 2 meals a day. Yes light weight not joint problems. 45:min then stop. Take a sprinters physique compared to a long distance runner a sprinter has the best body

Pump training with little rest is very effective, and if you are doing lots of sets its a very nice workout

His horse meat diet was interesting and unusual…. Incredible front shots … just the legs and back sadly let him down;) Great footage, thanks

I think some of the comments about light weight making you weak can be partially mitigated by using heavier weights and partial movements.

Great video, great footage

Thanks for this video.

Great vid once again mate, keep em coming!

Very well done!

An amazing video and a great tribute to Nubret. The pump training does make sense in terms of recovery. Imagine a river of blood cursing through your body repairing and rejuvinating. Most therapeutic strategies use the concept of increasing blood flow to aid repair. I wonder how it compares to the PHA training that Bob Gadja popularised and whether it would have a similar effect. BTW You have an impressive physique. You walk your talk.

Shawn thankyou for another awesome video

Best gains I have are with 8 sets of 8, 15 seconds rest, 10 exercises. 80 sets in 60 minutes.

Brilliant video, thanks COS.

Vince Gironda had the 8×8 routine with only 15 seconds rest between sets. You would complete dozens of sets in around 45 minutes. In the beginning you wouldn't be able to lift as heavy due to the limited rest between sets but eventually you would be lifting just as heavy as you were with the conventional 1 to 2 minutes rest. I don't know how Serge could train for 12 hours a day. I knew he would train with high volume but 12 hours. Not saying he didn't. Then you get guys like Victor Richards that according to Larry Pollock would take up to 10 minutes rest between sets and spend 90 % of gym time socializing, yet looked damn impressive. Maybe not as cut but impressive nonetheless. Imagine if most bodybuilders devoted as much time to experimenting with training routines as they did with PEDs. Mike Mattatazo mentioned this in an interview after he got sick saying as a bodybuilder he never really experimented with training methods or routines just sticking to the same training and diet throughout his career but was always experimenting with different PEDs and their dosages. I think if more bodybuilders took this type of approach with little rest combined with high volume and numerous exercises they would benefit more in the long run as the moderate weights lessens the chance of injury. I will,definitely try this approach, I kinda do to a certain extent but take more rest with compound exercises. I'll go a bit lighter and see how I go. Thanks.

Big dude.. all the way big dude... 🎵 bah-bah-bah🎶

Excellent video

Well done!👍

I came across the concept of volumizing from Alexander bromley; I was going too ask if you think it would be prudent too do 3-4 sets for a week or two first and then slowly ramp up the volume too get accustomed with Serge's programme

Awesome video

Have you had any positive experience with Gironda rest intervals with his 8x8 routine

I remember the mystery surrounding his death. Think he was preparing for a guest posing slot at an upcoming show and fell into a coma. Remember thinking if insulin usage was a contributory factor...

Do you think pump training can gives you more glygogen sarcoplasmic Hypertrophy?

How many horses were slaughtered to feed this man's quest for the perfect physique?

Great video!

He looked better than arnold.

Irse a vivir al gimnasio no es el enfoque que me gusta, hay más en la vida que las pesas, a pesar que siempre he considerado a Nubret como uno de los mejores hasta hoy.

I tried his system for 6 weeks and didnt work for me. I got weaker and smaller

Good video

It would be shocking to see Serge at his best on-stage with the current champs. One look at him and we would ask ourselves, "Where did we go wrong?"

nice

Nice vtaperd physique ❤❤

How do you pick the right weight. Should you pick a weight that allows you to get 8 sets and all reps or should you go heavier and start at 4 sets for example and build up

Wakanda forever

Do you think pump training is an effective long term (used for years at a time) approach to build muscle?

Great pumps. Fun training. Lost all my strength.

He ate 5 pounds of horse meat a day

well, I guess if it was your job you could do pump training ala Serge, but most people dont have time for this time consuming style of training..

Do you do this workout with Carnivore? Has that affected your performance or recovery?

Hi guys how would you know if the sets are junk volume vs effective sets. Thanks

Back then they all did some kind of higher rep volume pump work to sculpt the body but that won't get you big, you need to build the meat first.

The problem with "science" is that there are too many variables with regard to training and muscle building. Setting up a study just cannot really definitively conclude anything because there are always other factors that just cannot be universally applied. Genetics, nutrition, rest, recovery, experience, form, intensity, supplements....it goes on and on

Serge nubret devait être MR OLYMPIA un juge en a décider autrement

Once you’re able too do 10x12 how do you know when too progress and increase the weight if that’s alright of me too ask

When you stopped this Training Style and Go Back to Higher intensity, can you hold the muscle fullness?

Surge Nubret was sculpted marble and Arnold was a slab of concrete.

Great video but I have to correct you. Serge said he did every set to failure by putting the weight he wanted on the bar with his mind. The average person can't understand what that means, but he did train to failure. I've done some of his routines, and unless you train with ferocious intensity, you'll just be pumping the muscles and get little to no growth.

Serge Nubret, Francis Benfatto

9:13 yep .lmao

Rule nr 1 is you have to enjoy doing it or you wont do it much and that goes for everything in life,hit only works for me if i bulk up but i am no longer 20 y old so i chose health over size specially since it is a hobby,feels rather stupid to destroy your body/health in your free time and then be sore as hell.

Didn't think that he took steroids he looked so lean and weren't as big as arnold, Sergio and Lou

Love ya content mate. Can you make another carnivore vid or update? Cheers

🇫🇷👍

Serge didnt use Methamphetamine 😂...he used good old Amphetamine (Speed) which is much weaker and predictable Good video though

This is the conjugate method

2000 set ups a DAY

His legs were just too weak. Especially his calves. If they had been on the same level as his upper body , he would have been unavoidable.

Not sure about the golden era physiques being better than modern day,their legs were sub par , over sized chests and generally smaller triceps.

His lower body was lacking.

Yay I love videos about your training ❤🎉 cool videos of Serge 😎

I THINK THERE IS LOT OF CREATINE AND NO FAT IN HORSE MEAT

MORE NATURAL CREATINE IN HORSE MEAT THAN BEEF MEAT. THE SECRET..IM SURE