Serge Nubret:
"I train one body part a session and altogeher i train three times a day. I give one body part all I've got for about 30 sets. I like to train a body part of 45 minutes, and when that area is fully bloated with blood i take a break for one whole hour. After that I return to the gym to work another body part. Usually I train twice in the morning. I take a third workout in the evening".
"I use weights that allow me a certain number of repetitions, all done in perfect style. For example, I do 12 to 15 reps and up to 30 sets of bench presses (not a typo), each done in strict fasion."
"I do NOT rest between sets. If you try to use very heavy weights each set, you are forced to train in a sloppy fasion. The only thing on your mind when you are attempting an exercise with a heavy weiht is that somehow you have to get it up. You cannot fully concentrate on the effect on the muscle you hope to build."
Watching Nubret perform his exercises, it is amlmost as if there were no weight in his hands. He seems to tense the muscles throughout an exercise, seldom relaxin that tension unti a set has been competed. Not surprisingly, he claims to feel a burning sensation in the area being traained. Nubret's way of performing his exercises tends to promote a very fast pump that lasts for hours.
Altogether he trains 6 days per week, 3 times a day. But Nubret's arms are trained just 20 minutes per workout, two sessions weekly. As he puts it, his biceps are triceps are as good as they'll ever get. Consequently, they only require a minimum amount of training, for which he often does supersets.
Serge Nubret's Routine
Day one = early morning routine
THIGHS SETS REPS
Leg extensions 15 15
Leg Curls 15 15
CALVES:
Standing Heel raise 15-20 15
Seated heel Raise 15-20 15
Donkey raise 15-20 15
WAIST:
Sit up 1/2 hour, max reps
Lying Leg raise 1/2 hour, max reps
Twist 1/2 hour, max reps
(max reps = as many as possible)
MID MORNING ROUTINE:
SHOULDERS; SETS REPS
Standing Press (behind neck) 10 12-15
One-Arm Lateral Raise (lying) 10 12-15
Dumbell lateral Raise (standing) 10 12-15
EVENING ROUTINE:
CHEST:
bench press: 20 12-15
Straight arm Pullover 10 15
Flye 10 12
DAY TWO:
Morning routine ( Same as waist and calf workout of day one)
Evening routine:
BACK:
Chin 12 max reps
Pulldown 12 16
reverse Grip Pulldown 8 10
Pully or row (seated) 8 10
DAY THREE: Morning (Same as waist and calf workout of previous days)
Evening routine:
ARMS:
Barbell Curl 10-12 max reps
Lying triceps Press 10-12 max reps
Dumbell Con. Curl 10-12 max reps
Pressdown 10-12 max reps
"I train one body part a session and altogeher i train three times a day. I give one body part all I've got for about 30 sets. I like to train a body part of 45 minutes, and when that area is fully bloated with blood i take a break for one whole hour. After that I return to the gym to work another body part. Usually I train twice in the morning. I take a third workout in the evening".
"I use weights that allow me a certain number of repetitions, all done in perfect style. For example, I do 12 to 15 reps and up to 30 sets of bench presses (not a typo), each done in strict fasion."
"I do NOT rest between sets. If you try to use very heavy weights each set, you are forced to train in a sloppy fasion. The only thing on your mind when you are attempting an exercise with a heavy weiht is that somehow you have to get it up. You cannot fully concentrate on the effect on the muscle you hope to build."
Watching Nubret perform his exercises, it is amlmost as if there were no weight in his hands. He seems to tense the muscles throughout an exercise, seldom relaxin that tension unti a set has been competed. Not surprisingly, he claims to feel a burning sensation in the area being traained. Nubret's way of performing his exercises tends to promote a very fast pump that lasts for hours.
Altogether he trains 6 days per week, 3 times a day. But Nubret's arms are trained just 20 minutes per workout, two sessions weekly. As he puts it, his biceps are triceps are as good as they'll ever get. Consequently, they only require a minimum amount of training, for which he often does supersets.
Serge Nubret's Routine
Day one = early morning routine
THIGHS SETS REPS
Leg extensions 15 15
Leg Curls 15 15
CALVES:
Standing Heel raise 15-20 15
Seated heel Raise 15-20 15
Donkey raise 15-20 15
WAIST:
Sit up 1/2 hour, max reps
Lying Leg raise 1/2 hour, max reps
Twist 1/2 hour, max reps
(max reps = as many as possible)
MID MORNING ROUTINE:
SHOULDERS; SETS REPS
Standing Press (behind neck) 10 12-15
One-Arm Lateral Raise (lying) 10 12-15
Dumbell lateral Raise (standing) 10 12-15
EVENING ROUTINE:
CHEST:
bench press: 20 12-15
Straight arm Pullover 10 15
Flye 10 12
DAY TWO:
Morning routine ( Same as waist and calf workout of day one)
Evening routine:
BACK:
Chin 12 max reps
Pulldown 12 16
reverse Grip Pulldown 8 10
Pully or row (seated) 8 10
DAY THREE: Morning (Same as waist and calf workout of previous days)
Evening routine:
ARMS:
Barbell Curl 10-12 max reps
Lying triceps Press 10-12 max reps
Dumbell Con. Curl 10-12 max reps
Pressdown 10-12 max reps
può essere che non mi riesco a esprimere o siete tutti cosi limitati ?
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