Minecraft Military Base Map Download more. Dan Lurie's Classic 'Instant Action' Bodybuilding. Click on book image to be to view full PDF of course on. Serge Nubret's Workout Routine. Title: res://D: Perform Labs Project Files Products PerfControl Source Author: Fred Created Date: 10/8/2006 6:14:9.

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. 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.

Bodybuilding historians often refer to the 1960's and 1970's as bodybuilding's 'Golden Age,' an homage to the then popularity of the sport and the iconic physiques that represented it. While the bodybuilders winning contests today are certainly bigger leaner, and dryer, few would argue that they actually 'look' better, at least from a purely aesthetic point of view. Modern day bodybuilding has in some ways become a quest for extremes: jaw-dropping mass, razor-hard conditioning, or freak show bodyparts, all in an attempt to stand out from the other two dozen or so behemoths crowding the stage. But back in the day, bodybuilders each had a certain 'look' that eventually became their calling card: Frank Zane's lean aesthetics, Franco Columbu's compact mass, and Robbie Robinson's legendary symmetry.

To achieve their specific look, bodybuilders would train differently, eat differently, and even pose differently. It was an idealistic, painstaking approach that created physiques as unique as the men that forged them, and none was more impressive or had a greater effect on me than the great Serge Nubret.

You might remember Serge Nubret as the imposing black bodybuilder with the incredible pecs in Pumping Iron that comes within a whisker of 'taking' the title from then-five time Mr. Olympia, Arnold Schwarzenegger.

Five Hour Training Day. Known for his incredible ab development and near-flawless conditioning, Serge never once counted calories, watched his macros, or dieted in any fashion.