Serge Nubret Pump Training

Koska täällä on edustettuna näitä Arskan treenimetodeja parissakin ketjussa, ajattelin laittaa tänne nyt toisen legendan eli Nubretin filosofian. http://www.t-nation.com/free_online_article/most_recent/serge_nubret_pump_training

"Day 1 – A
Day 2 – B
Day 3 – C
Day 4 – A
Day 5 – B
Day 6 – C
Day 7 – Rest
Workout A: Quadriceps and Chest
Exercise Sets Reps
A Squats 8 12
B Leg Press 8 12
C Leg Extension 6 12

Wait at least 15 minutes and move onto chest. If possible do them later in the day.
Exercise Sets Reps
A Barbell Bench Press* 8 12
B Flat Dumbbell Fly 6 12
C Incline Bench Press 8 12
D Incline Dumbbell Fly 6 12

* always performed extremely wide
Workout B: Back and Hamstrings
Exercise Sets Reps
A Chin-Up 6 12
B Behind the Neck Lat Pulldown 8 12
C Front Lat Pulldown 6 12
D Bent Over Row 6 12

Wait at least 15 minutes and move onto hamstrings. If possible do them later in the day.
Exercise Sets Reps
A Lying Leg Curl 8 12
B Standing Leg Curl 8 12
Workout C: Arms and Shoulders
Exercise Sets Reps
A Behind the Neck Press 6 12
B Alternate Front Raise 6 12
C Upright Row 6 12
D Lateral Raise 6 12

Wait at least 15 minutes and move onto arms. If possible do them later in the day.
Exercise Sets Reps
A1 Cable Biceps Curl 8 12
A2 Triceps Pushdown 8 12
B1 Barbell Curl 8 12
B2 Triceps Dip 8 12

Perform both pairings above as a superset (no rest interval).
Calves

Serge trained his calves with workouts B and C using both seated and standing calf raises. One day he'd use light weights, the other day he'd go heavier.
Forearms and Traps

Serge never trained either directly – apparently his shoulder training hit his traps hard enough, and his forearms grew from using high volume and gripping the weights tightly.
Abdominals

Serge trained his abs once a day, every day. Immediately after waking, he would perform 2000 – yes Dr. McGill, two thousand – sit-ups. The sheer volume of the sit-ups is also the only form of "cardio" he ever performed.

Lifters wishing to follow his path should take note that Serge recommended starting with as many sit ups as you could perform in one set and then stopping for the day.

So if you can only do 30 reps, stop there instead of doing 5 sets of 30. Just get that one set in and improve every day. According to Serge, it took around a year for him to reach 2000 a day."

En nyt sano, että tuollaista tyyliä kannattaa kokeilla, mutta en myöskään kiellä sen testaamista. Mitä mieltä porukka tuppaa olemaan, onko tuo aivan järjetöntä vai voisiko toimiakin? Artikkelissa todetaan mm. että Serge ei ikinä treenannut failureen ja teki suht kevyillä painoilla, mutta lyhyillä palautuksilla. Tämä ei siis kuormittaisi hermostoa niin paljon kuin esim. Arskan treenifilosofia, jonka mukaan ne pari viimeistä toistoa ovat kasvattavia etc.

Mutta niin katsotaan syntyykö tästä mitään keskustelua.

Adblock test (Why?)

Serge Nubret Pump Training