Didn't you just do this workout? Arnold's physique was forged with two-a-weeks, and sometimes two-a-days. German volume training, or 10 set & 10 rep training, is. Didn't you just do this workout? Arnold's physique was forged with two-a-weeks, and sometimes two-a-days. German volume training, or 10 set & 10 rep training, is.

Serge Nubret was an old school bodybuilder who concentrated on having an aesthetically pleasing physique rather than being a mass monster. To accomplish his physique Serge Nubret actually didn't lift heavy weights. He lifted moderate weights for higher reps and very high volume.

The goal of Serge's routine is to force as much blood into the muscle as possible for as long as possible, bringing vital nutrients into the muscle to aid growth. Because it is a low weight routine, low rest periods are vital for success. Full Metal Alchemist Brotherhood Torrent more. One minute rest periods MAX – aiming for rest periods of 30 seconds. Serge Nubret would do situps every single morning, seven days a week for one hour straight – working up to 2,000 sit-ups per day.

Serge would lift weights 6 days a week and he would hit each muscle group twice per week. Hi, I am a 31 year old female who loves bodybuilding. I feel a bit silly writing to a Male dominated forum, but I like to know what adjustments I need to make to the above workout, as a women. I have been training with weights for about 5 years and am pretty strong I think. I take no supplements at all and I can dead lift more than 90lbs, squat 90lbs and bench 70lbs. I know this is not much for guys, but I have worked very hard to come this far.

Your articles have provided a lot of useful insight and has changed my perception about BB so much. Motorola Phone Tools V235 Motorola here. I used to look at all the fitness models in fitness magazines and think the physiques they have, are all natural. Can you please give some advice to women who love lifting too. Thank you so much. Sail Awolnation Piano Sheet Music Free Download. Being a natural, the best way to perform Serge’s routine, well at least for me anyways, is to perform each body-part only ONCE per week. Following a basic BB’ing split. Monday – Chest/Abs Tuesday – Back/Calves Wednesday – Shoulders/Abs Thursday- Arms/Calves Friday – Legs/Abs Weekends off.

I follow everything else about the split, give or a take different exercises here and there. Everything else is the same, 30 seconds MAX rest between sets. 6-8 sets of 10-12 reps, etc. Sometimes for my first exercise for that body-part I’ll do a heavy round of 6 sets of 6 reps, still with 30 seconds rest between sets. Just to get a little heavy weight in there for the sake of sanity and to just change it up once in a while. Hope this was useful for anyone looking into this routine. I use a routine very similar to this and I hit each body part three times per week when I feel I need it but usually twice per week as the norm.

I’ve always loved Serge’s training style, very Vince Gironda’ish, and since Ive switched to training like this almost five years ago I realized very quickly that I’d wasted a lot of years listening to the hype of HIT and “overtraining”. Since I’ve switched training styles and stopped believing in overtraining I’ve seen the best gains in my training life and that is at the age of 42 and completely natural, not even so much as a vitamin supplement. I used to be a HIT enthusiast because I thought it made sense on paper but it never equated to much muscle. Like most HIT guys heck, like most trainers of any style now days, I was petrified of over training but I’ve got to say The fear of overtraining is probably responsible for more failure in bodybuilding than actual overtraining ever was.