Serge Nubret Workout Template Calendar

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It's always interesting to me to see programs that make it to the front page here, and the ensuing discussions about volume/hypertrophy/strength and the relations therein. Anyway, Serge Nubret was a French bodybuilder who was a contemporary of Arnold. Here's some good info on him, his methods, and his 'beginner/intermediate' training program. That is volume, yes you can do this program natty and still make great gains. I love this style of training. Low rest, strict reps, concentrating every one on stimulating the muscle rather than just lifting the weights.

You'll have to check your ego and do lower weights in order to complete, but your muscles will get absolutely demolished. It is my understanding from most recent studies that overall training volume is key for hypertrophy. Given that, I think that for most people (certainly true for myself) can get much more total volume in by doing more reps and sets at lower weights and shorter rest times then higher weight, lower reps/sets, longer rest times. Using your example you'd have to still be doing sets of 12 @ double the weight in order to equalize volume.

Depending on the individual that might be possible but seems unlikely for most. If you do 5x5 @ 250 you'd probably be doing more then 100lbs. And you underestimate the intensity that starts happening in the later sets given the low rest times.

I do find it interesting how many people poo poo this training style, but have never actually tried it themselves. It may not be the optimal type of workout for every individual I'll certainly grant you. Though that being said, Serge often did his bench with less then 175lbs from the man's own mouth. And even Arnold commented later that Serge's pecs were better than his own.

If you think this is Serge's actual program then I have a bridge to sell you. Regardless, I was using those numbers to make a point about volume/intensity not to say you'd be lifting those exact amounts. For more realistic numbers, a maximal set of 10 is about 74% of your max per Mike T's RPE chart, which should roughly apply to most people. Extrapolating from that, a maximal set of 12 would be around 68%. I know that for myself, if I'm working at sets at an 8 RPE, I usually can do 1 - 2 more at the same weight before needing to deload. To do 8 sets across? I'd probably need to go down at least into the 50%s.

For someone who is worse at higher reps, that number could go down to the 40%. I'm not saying there is no use working with low percentages or very high volume. But there is a reason that the vast majority of natural bodybuilders will stick with 60-80% range for almost all their work.

I'll grant you that there are people for whom the standard training may not be optimal but that 60-80% number is backed by multiple studies, a shit ton of anecdotal experience, and lots and lots of results. You won't know what's optimal for you though until you're a fairly advanced lifter who is keeping track of a shit ton of data, as opposed to randomly doing programs on the internet. Start with the basics, see what works, make small changes, and eventually you'll find something 'optimal' for a training block. This program is overkill though and far from optimal for almost anyone.