The 60s and 70s of the past century are often deemed as the “Golden Age” of bodybuilding, a period when the most legendary and aesthetic physiques were built and as an homage to the sport’s widespread popularity at the time. Even though the majority of bodybuilding competitions nowadays feature bigger, cut and leaner participants, they have drawn a lot of criticism since they don’t have the appeal that bodybuilders from the Golden Era had when it comes to aesthetics. The bodybuilders of today have become examples of going to the extremes.
They have become too freakish, and have sacrificed aesthetics for size with their
Incorporating Serge’s techniques into your workout program Serge incorporated 30-60 second rest intervals for his upper body training and 1-2 minutes for lower body training. Sometimes, he lowered these rest intervals by 20 seconds every 2 weeks or so, in order to stuff more training volume within a shorter workout time.
Serge Nubret Diet Plan
Serge was renown for his intensive, and unique training style. There was one method, and one method only: Reps. Lots and lots of reps. Despite his enormous, thick build, Nubret didn’t lift heavy – he found his body responded the best to light weights over a long duration of reps and sets. You’re training hard and heavy (starting out with compound exercises) – this will help you gain mass. You’re training often (and with intensity) – this will get you ripped, shredded and conditioned. You’re training each muscle twice a week, essentially allowing you to double your gains (or the time it takes you to gain). .Serge’s training was based on a high volume split routine, training each bodypart twice per week.Note regarding the arm sets: There are 16 SUPERSETS, 1 set of biceps and 1 set of triceps within each superset.
overly inflated disproportional bodies, dangerously low body fat levels and huge guts sticking out, striving to stand out on the platform and competing with the other hulks. But in the days of the bygone “Golden Era”, each bodybuilder had a distinct look going for him which became their trademark, like Francisco Columbu’s aesthetic size, Frank Zane’s leanness or Robbie Robinson’s incredible symmetry. To get that particular physique, each had to train in a different manner, eat a special diet and pose in their own particular way.Their approach to bodybuilding was like a sculptor’s to marble. They sculpted their bodies in a meticulous and idealistic way with the end result of getting something uniquely aesthetic that would be the pinnacle in male physicality. One of the most successful people on this journey who would go on to forge a spectacular physique was the legendary Serge Nubret. If you don’t remember who he is, he was the black bodybuilder that had the most incredible chest in the “Pumping Iron” movie who almost beat Arnold Schwarzenegger, who at the time had already won Mr. Olympia 5 times.
Training 5 hours a day
Even though he was famous for his amazing six-pack and near-perfect conditioning, he was known to never count his daily calories, maintain a correct macronutrient ratio or implement any diet of sorts. When asked about this when being interviewed he responded that he always strove to eat whatever he felt his body needed at the moment and nothing else. Before even going to competitions, he wasn’t a believer in conventional bodybuilding diets. He said the only strategy he would implement is to start training harder, spending up to 5 hours at the gym every day, 6 days per week.
This fact also enabled him to maintain his competition bodyweight throughout the year, which is extremely rare in the world of bodybuilding nowadays. Now, before you start screaming “overtraining”, hear us out. I know you may deem it impossible and that he only managed to do it because he was on PEDs (Performance Enhancing Drugs). But that’s highly unlikely, Serge himself said that he hadn’t even heard of those substances right up until he had already sculpted his amazing physique.
So, what was it? His genetics, training ethic or just sheer luck? The core of his success certainly seems to lie in the aforementioned bodybuilding philosophies. Therefore, even though you may not have his superior genetics, the majority of his training methods can be applied to most recreational and professional bodybuilding and fitness enthusiasts. His training was specifically unique, in regards to the training split he used, the amount of rest between sets and the load he lifter. His primary aim was to get as big a muscle pump as possible in the muscle he trained by prolonging the time under tension and applying short rest periods.
As an example, Serge did 7 or more sets of 10-12 reps and he used a load for his first set that he thought he could lift for at least 20 reps. Additionally, Serge never trained to muscle failure on any of the sets and his primary concern was to keep the muscle pump during the entire training session. By doing such high training volume and combining it with shore rest intervals, he also never lifted extremely heavy weights, which is something that the majority of bodybuilders have a problem with. And what’s even more important, this meant that his type of training could in no way overstress his CNS the way doing a small number of sets to muscle failure could. This greatly reduced his total time of recovery, which in the end allowed him to train a lot more often.
Provided you have the mental capacity to endure the long workouts, chances are you will make incredible muscle gains by using Serge’s program. Many people have reported putting more than 5 lbs. of muscle in little less than 4 weeks, while at the same time reducing their overall body fat levels. People have also reported their joint health has improved, they never got the feeling of being overtrained and they very feeling much more energized. It turns out, there training with light weights and short rest periods isn’t a bad way to train, after all.
But, all of these bodybuilding legends have trained in their own unique way and achieved incredible results, and what may have worked for them does not mean it will work for you. The only way to know would be to give it a try and see. Luckily for beginners, starting out in bodybuilding by training for 5 hours per day the way Serge did is not necessary to get great results. In this article we present you a basic program that Serge has often recommended to those starting out in bodybuilding before he passed away.
Continues on next page (Serge’s training program)…
Historical photo of Serge Nubret | |
| Born | October 6, 1938 |
|---|---|
| Died | April 19, 2011 (aged 72) Paris, France |
| Other names | The Black Panther |
| Height | 1.78 m (5 ft 10 in) |
Serge Nubret (October 6, 1938 – April 19, 2011) was a French professional bodybuilder, actor and self published author. He won numerous bodybuilding competitions, including 1976 NABBA Mr. Universe (1976) . Serge Nubret was nicknamed 'The Black Panther.'[1]
Early life[edit]
Serge Nubret was born on October 6, 1938 in Anse-Bertrand, Guadeloupe. Nubret has credited Steve Reeves as his childhood inspiration.[2]
Career[edit]
In 1960 he joined the International Federation of Bodybuilders, and was declared World's Most Muscular Man in Montreal. Nubret kept improving, winning titles including NABBA Mr. Universe in 1976 (London), WBBG Pro. Mr. World and Mr. Olympus in 1977 (New York) and another World champion title in 1981 (Geneva). In 1983, 23 years after his first world class achievement he became the WABBA World Champion in Rome, winning his fifth major title. At 65 years old Nubret offered a last show to his public during the 2003 World championships in France.[citation needed]
Additionally to being recognized by experts, peers and fans as a reference in the bodybuilding field, Serge Nubret has also dedicated himself to development and promotion of Bodybuilding. He became the head of the France and Europe IFBB bodybuilding federation from 1970 to 1975. In 1975 he founded the World Amateur Body Building Association (WABBA) to host amateur body building competitions.[3] Serge Nubret would appeared in several minor film projects during his career. Nubret was also featured in the 1977 documentary, Pumping Iron about Arnold Schwarzenegger.[4]
Nubret was known for an unusual training regimen and an even more unusual diet, which often consisted of four pounds of horse meat per day.[5]
Author[edit]
In 2006, 68-year-old Serge Nubret penned an autobiography Je suis...Moi &Dieu (I am…Me and God) in collaboration with Louis-Xavier Babin-Lachaud. The book which only exists in French tells his life story and his Christian beliefs.[6]
Personal life[edit]
Nubret was father to three daughters (Pascale, Karine and Grace) and a son (Stanley) from two marriages and one relationship. His second marriage was with Jacqueline Nubret, a female bodybuilder with various competition titles.
Serge Nubret High Rep Leg Training Program
In March 2009, Nubret fell into a coma, eventually dying on April 19, 2011 of natural causes.[7]
List of bodybuilding awards[citation needed][edit]
- 1958: Mr. Guadeloupe
- 1960: IFBB World Most Muscular Man
- 1963: NABBA Pro Mr. Universe (2nd)
- 1964: NABBA Pro Mr. Universe (2nd)
- 1969: NABBA Pro Mr. Universe (3rd)
- 1969: IFBB Mr. World (Tall) (2nd)
- 1970: IFBB Mr. Europe (Tall)
- 1972: IFBB Mr. Olympia (3rd)
- 1973: IFBB Mr. Olympia (3rd)
- 1975: IFBB Mr. Olympia (Heavy Weight, 2nd)
- 1976: NABBA Pro Mr. Universe
- 1976: WBBG Mr. Olympus (2nd)
- 1977: NABBA Pro Mr. Universe (2nd)
- 1977: WBBG Mr. Olympus
- 1977: WBBG Pro Mr. World
- 1978: NABBA Pro. Mr. Universe (2nd)
- 1981: Pro WABBA World Championships
- 1983: Pro WABBA World Championships
Filmography[8][edit]
- My Son, the Hero (1962) (co-starring Giuliano Gemma) - Rator
- Goliath and the Rebel Slave (1963) (co-starring Gordon Scott) - Milan
- Un gosse de la butte (1964) (co-starring René Lefèvre) - Vincent
- 13 Days to Die (1965) - Pongo
- Les Aventures de Tom Sawyer [de] (1968, TV miniseries) - Jim
- The Seven Red Berets (1969) (co-starring Kirk Morris) - Martinez
- The Cop (1970) - Le Noir
- César and Rosalie (1972) (co-starring Yves Montand) - Un acheteur de métaux
- Impossible... pas français (1974)
- Les demoiselles à péage (1975) - Boulou
- Pumping Iron (1977, Documentary, co-starring Arnold Schwarzenegger and Lou Ferrigno)
- La part du feu (1978)
- Nous maigrirons ensemble (1979) - Le body-builder club de gym
- Breakfast Included (1980, TV Mini-Series) - Sissou Lemarchand
- The Professional (1981) (co-starring Jean-Paul Belmondo) - L'infirmier au procès
- Série Noire (1984, TV Series) - Pierrot
- Sins (1986, TV Mini-Series) - Masseur (final appearance)
See also[edit]
References[edit]
- ^'Simplyshredded Exclusive Profile: Serge Nubret 'The Black Panther' | SimplyShredded.com'. www.simplyshredded.com. Retrieved 2019-04-25.
- ^weikfitness (2007-12-12). 'An Interview With Six-Time World Champion Bodybuilder Serge Nubret!'. Bodybuilding.com. Retrieved 2019-04-25.
- ^'Nations'. Wabba International. Retrieved 2019-04-25.
- ^Pumping Iron, retrieved 2019-04-25
- ^'Inspiration: Serge Nubret'. LIFTNESS. Retrieved 2019-04-25.
- ^'Simplyshredded Exclusive Profile: Serge Nubret 'The Black Panther' | SimplyShredded.com'. www.simplyshredded.com. Retrieved 2019-04-25.
- ^http://www.mrofansite.com/nubret.html
- ^'Serge Nubret'. IMDb. Retrieved 2019-04-25.
External links[edit]
- Serge Nubret on IMDb