تدريب سيرج نوبريه بامب تدريب عالي الكثافة

foreign welcome to Legendary muscles as you know there were many great physiques in the Golden Age of bodybuilding but even among the all-time greats Serge nubrey stood out many people consider nubrey along with his Rivals Sergio Oliva and Arnold Schwarzenegger to be the epitome of the best physiques ever but uniquely he was also world-class for longer than anyone in history maintaining an unbelievable condition for nearly 40 years long after he was done competing new brace set unprecedented standards for what the human body could look like in its 50s and 60s at age 54 he was still guest posing with physique that was almost identical to what it was when he was 37 and finished second in the Mr Olympia he was 70 years old and still had muscular 20-inch arms and that trademark airtight chest development but nubrey was more than statuesque physique he was also rebel Trailblazer and an enigma unconventional in every way possible he rebelled Against The Wider Empire that controlled every aspect of the sport and because of that he would never be crowned Mr Olympia he refused to sign contract with the leaders he refused to move to America during time when his physique would have provided serious competition to Arnold Frank Zane and anyone else in the world he headed the nabba where he and Oliver would trade victories into the 1980s in relative obscurity away from the Limelight of the weda's ifbb Olympia nubrey also defied scientific research broke all established training conventions never read training book ignored what his competitors were doing scoffed at what was written about him in muscle magazines and created his own revolutionary training system and diet while he lifted alone as rule he also trained hundreds of bodybuilders in gyms in France who swore by his techniques the focus of Serge nubrey's training was to pump as much blood into his muscles as possible he lifted moderate weights for typically 12 to 20 wraps per set rest periods were kept to minimum of 60 seconds and typically about 30 seconds so he almost didn't rest once he got going he just kept pumping away what follows is sample routine but he would sometimes do one exercise for 15 or more sets there have been workouts when I've done only 30 sets of bench presses if one exercise works best why do lot of others that work less well new Bray said Newbury focused on mostly basic free weight exercises but then he didn't have access to all the machines of well-equipped modern gym as was the norm before the 80s he trained body parts twice weekly in addition to his morning abs workout he typically did two daily workouts hitting one major body part like quads in the morning and the other like chest in the afternoon or evening sometimes he combined the two major body parts into one workout but rested for 15 minutes between the two he did not train to failure intensity and strength gains were not principal focuses pumping up his muscles was given that he used light weights nubrey had unique definition of training to failure say he was doing the bench press with 175 pounds weight he could easily handle for 24 or more wraps for 8 sets of 12 wraps with 30 second rest he would take all eight sets to failure and get 12 wraps on every set obviously this can be hard for modern trainees to understand newbray would attempt to explain it by saying can use my mind to put on the bar the weight need to reach failure on each set here's what this meant in action he would perform the first few sets using Ultra strict controlled movements to really amplify the Mind muscle connection for the last few sets he would utilize slightly faster wraps and more focus on simply completing that final 12th wrap come hell or high water nubrey was shredded year-round but you never found him pacing on the treadmill his long fast-paced workouts eliminated the need for any additional cardio in his mind he also pumped up his heart rate by doing daily set of sit-ups that lasted full hour however his frequent low rest weight training workouts and his 2000 morning sit-ups served as cardio nubrey peaked before no supplements but those who wish to follow his routine today should utilize pre-workout citrulline or Arginine to maximize their pump he considered bodybuilding to be more of lifestyle than sport for him competitions were primarily way of enforcing the lifestyle but he definitely wasn't an in-season but off-season bodybuilder he never bulked up never got fat and advised never getting more than 10 pounds above Peak condition for most muscle groups New Bray would hammer straight sets the only exception to this was biceps and triceps which he would alternate continuously with zero rest for the entire workout he believed these to be the only muscles close enough to each other to pump effectively using supersets he also did fewer sets for them because he said they got so much in direct work from his dozens of chest shoulder and back workouts nubrey emphasized basic exercises squats for thighs bench press for chest barbell press for shoulders barbell curl for biceps lying triceps extensions and push Downs for triceps standing calf raises lying leg curls for hamstrings and Chin ups for back he would also use other isolation exercises for each muscle but his training was anything but fancy you need good training partner to reach your full potential right nubrey disagreed and trained alone his entire career of course when you are only resting 30 seconds between sets and doing up to 40 sets training alone is necessity new Bray believed in massive protein consumption of 400 to 600 grams per day primarily from red meat he ate horse meat for most of his career sometimes up to six pounds of horse meat day he would say protein and only protein can build muscle and if you eat too much the excess is used as source of energy he didn't spread this intake around five to six meals either nubrey only ate two or three massive meals per day once during his peak of training in the 1970s and after training five hours and not eating all day he reputedly ate 14 pounds of food in one sitting Serge nubrey's training split Monday and Thursday apps chest quads squat 8 sets of 12 to 15 wraps leg press six sets of 12 to 15 wraps leg extension six sets of 12 to 15 wraps bench press 8 sets of 12 to 15 wraps flat fly 6 sets of 12 to 15 wraps incline bench press 6 sets of 12 to 15 wraps incline fly six sets of 12 to 15 wraps dumbbell pull over six sets of 12 to 15 wraps Tuesday and Friday ABS back hamstrings pull up six sets of 12 to 15 wraps behind the neck pull down eight sets of 12 to 15 wraps front pull down 6 sets of 12 to 15 wraps barbell row six sets of 12 to 15 wraps lying leg curl 8 sets of 15 to 20 wraps standing one leg curl eight sets of 15 to 20 wraps Wednesday and Saturday ABS shoulders arms calves behind the neck press six sets of 12 to 15 wraps alternate dumbbell front raise six sets of 12 to 15 wraps upright row 6 sets of 12 to 15 wraps cable side lateral six sets of 12 to 15 wraps barbell curl 8 sets of 12 to 15 wraps superset with push down eight sets of 12 to 15 wraps dumbbell curl 8 sets of 12 to 15 wraps superset with triceps dip 8 sets of 12 to 15 wraps standing calf raise eight sets of 12 or 20 plus wraps seated calf raise eight sets of 12 or 20 plus wraps ABS daily set up one set of 2000 wraps seated leg raise four sets of 20 to 30 wraps Serge nubrey's Double Split routine is in some ways relic of an earlier era few people today have the time or inclination to work out so often and for so long however there are lessons to be learned include more of the exercises that work best and less of the exercises that work less than best you don't have to go heavy on the free weight basics at least some of the time focus on maximizing the pump with less rest between sets and more wraps per set and most of all train and diet for Aesthetics like the great classicist Serge nubrey if you like this video kindly share it subscribe to this channel for more exciting videos in the future stay hydrated and motivated we will get back to you soon be legendary