At almost 52 years old and looking like a toothpick, I decided to commit to bodybuilding style training with focus on hypertrophy and safer training methods to avoid injury. After reading Serge Nubret's over 300 pages of training advice, and after watching his training videos, I followed his methods. Everyone told me, it will never work, I am too old to recover, I will overtrain, etc....I started at 150 lbs. Now, 2 years later I am at 165. I average about 30 sets per muscle and I work a muscle twice a week. It worked for me. I would change up the training from time to time by using a very similar method used by the Giant Killer Danny Padilla. 5 sets of 12 reps, 1 minute rest, 3 exercises per muscle, twice a week. Mr. Jocic, thank you very much for sharing your knowledge with us in this channel. I really enjoy your content and presentations.
Thank you for responding in tis manner. I'm happy that you have made such great results. But, keep experimenting, your body can adapt to anything. Best, N
@The Win There are many ways of creating intensity, (time under tension, or heavier weights, or added volume, or rest pause, or drop sets, or reducing rest time...etc...), for me, by doing those sets with only 30 seconds of rest in between, it does create intensity. This is the way that I completely changed my physique's aesthetics dramatically. If I could post photos here I would. I can show you in my website but I do not want to post a link to a website here without Mr. Jocic's permission. Vince Gironda also had similar training methods. I have also experimented with methods where there is initial mechanical tension with heavier weights, more intensity and less sets. "For me", this is the kind of training that has produced the fastest results. As Mr.Jocic mentioned in the video, I also spoke with so many "old school" guys that trained with the same theme. As an experiment, I trained some of my friends and family the same way just to see...they all had dramatic results. I am in no way putting down any method. I am only sharing my personal experience.
@The Win seen the forearms and hands of a welder or woodcutter? huge, strong.... did they do high intensity sets? or the calves of a mountain biker? or guys who do 300 pushups everyday for 3 months?
I have been training for 38 years. I am an 8-time world powerlifting champion. From my years of experience, I can tell you Nash is the real deal. He knows what he is talking talking about. He is a man made wise from years of hard work.
Excellent video on the volume of exercises performed by the great Serge Nubret,,be the most valuable information to everyone ,who goes into a gym to solely build A MUSCLE,and experiment for themselves...
Hey brother I feel your vibration and it’s grounded and authentic and I feel it’s because your weren’t born in a phase of earth where it heavily artificially oriented and therefore susceptible to erroneous rigid conclusions. I love listening to you and all the old school bodybuilders as your not just solely captivated by a 1 dimensional paradigm of physical perception.. there is a spiritual aura about the old school bodybuilders. I’ve met a lot of spiritual peoples from the Hare Krishna people from India and the Sufi Muslims and its the same aura emanating from you... just a stillness with the being of everything and an intuitive internalised navigator as a apposed to the current exogenous unfounded influences. I used to train for hours when I was younger because I intuitively felt I had to with high reps and sets none stop until I felt I had dove deep enough in to the metaphysical aspects of my self and maximised that neural connections witch does imply the spirit. I ate up to 15 eggs per day and the rest was protein shakes and meat just because I intuitively felt I needed that not because I read it somewhere. People would constantly say how I’m over training and just depleting my self on a cellular level and inducing a catabolic state. We are so reduced mentally now and externalise our power in and out of bodybuilding. I know friends that continued bodybuilding within the 6 years I had off from it and still they didn’t look how I did with six years on top of it as they have no awareness of there internal aspects and exploit external mechanisms to aid there training. Thank you. Adam.
I think the way life is its challenges, stress n all that if someone trains their mind to fully harness and channel these negativities for maximum utilization letting it act as fuel in the gym I think thats a form of steroids many guys underestimate. Now that when spruced up abit with anabolic steroids you get champs like Dorian Yates n Serge Nubret based on their work ethic n super human HIGH VOLUME workout. Nash I think am going to stick to your utube channel coz am finally getting the info I need. Thanks man.
As explained in my recent videos (you should see them), both high reps with medium weights and low reps with heavier weights are benficial for maintaing and growing muscle. Best, N
great video Nash, I don't know i f you will ever read this, but I have one question: how much weight did serge use for 30 set of bench press? Like less than 2 plates?
Fantastic Video! One of the criticisms I've heard for high volume workouts (pumping workouts) is that they are really only effective if you are using steroids. Do you feel there is any truth to this? Serge was genetically one of the best of all time and on top of that he used steroids. For those of us who aren't genetically gifted and don't use steroids would you suggest cutting the sets from the 35 Serge would use down to 10, 15, or 20 etc...?
Well, let's deeds talk... many professional bodybuilders are doing 25-30 stew per muscle group any was, actually, MOST of them... You can only do as much as you can do. Try higher number of sets and see how far you can go. Nobody can tell how many sets a natural guy should do. Who is to say that if you can do 25 sets for chest you should do 12? There are few exceptional natural bodybuilders in Muscleworks (where I go) and they are all doing high number of sets! Don't forget, they are experienced. You will need time for anything in life, even for progress in bodybuilding. Best, N
@@nashjocic888 Thanks for your response. There is a trade off in how light you lift and how many sets you can perform, but at what point is the weight too light to be effective for good muscle growth? For example, if I can lift 100 kg for 1 rep would it be better to lower the weight to 35 kg and do 30 sets or go heavier and do 70 kg for only 15 sets?
@@rokuroku3139 start somewhere, take a weight you'd fail at 20 reps, and do 12 reps in set 1, rest 30-50 seconds and do the 2nd set, and keep doing sets of 12 till you can't do 12 reps, and then stop, rest 2 minutes and do 2nd exercise the same way
Best way I found , a four way split , 6 days , Sunday rest , and cycle the rep ranges ….6-8 reps , then next time I come to that bodypart 10-15 reps then the next time I do that bodypart it’s 20-25 reps …., I find it covers everything and I don’t adapt to it or plateau easily , then do Serges way for a month or two , then come back to this …..perfect !! I’m mostly fast twitch dominant too
I used to train based on the 70s methods because that was all I had known and it worked real good,later in life i went for a more modern aproach like 5 sets / muscle etc and its just not working,weak pump,strength does not go up but i think the main thing for me was,after 2 hours of set after set 5 days a week man i would sleep so good and I would eat whatever you gave me as in chicken or salad or whatever.
Well, there is a difference between training for strength and training for muscle mass. We are now in era in which people tend to prefer low reps and very heavy weights combined with a lot of so called 'cardio'. I still do 20-30 sets per muscle group and my sessions are not longer than 60 min. Best, N
GREAT VIDEO!!! your right too much DRUGS TODAY too many follow routines from todays champs who are on alot of drugs.THE great CRAIG MONSON met him and he said he trained the way you described.BILL PEARL said he didnt think mentzer trained like that all the time. GREAT factual VIDEO.
@@nashjocic888 and what percentage it is good to use? Lets say. My max is 100kg for one rep.. for this amount of volume I suppose to use 50-60% weight? Is it correct? What do you think? Thank you.
@@pavelhykl4789 pick a weight u can use for 20 reps, then do 6 sets of 12 reps, then go to the next exercise and repeat this, that's waht i've been told, those sets aren't supposed to be to failure, just to keep the pump
I totally agree with you. I’ve been saying that the “working set” was a bogus misunderstood concept. Mike Mentzer had some videos that were very ANGRY and mean spirited. The videos insulted every bodybuilder (calling them ignorant and stupid).
Mentzer method works. His principles 100 truth... maximum effort will lead to muscle growth there is no question and is efficient. Sege volume method achieves the same with a cardio element. Serge did had crazy genetics and mad gear... his recovery was insane so he would do this... but serge did take his rest days.. believe it. Recovery is key
@@adamturner8732 Mentzer's method does not work, he also built his size with high volume training. Serge Nubret's training is easier to recover from than that 'intensity' nonsense. If HIT was so great then everyone would be doing it, they're not.
@@dtm4071 hmmm yes they are doing it. Serge volume training... by the time he's done he's completely exhausted the muscle group... with HIT it does this too... its not disputable however Sege volume method adds a cardiovascular and conditioning element. Also less chance of getting hurt.
it's all very interesting. But there is one important point. We don't know how they trained before getting big. Arnold was already huge, Serge Noubret too. But how did they train when they were just gaining mass? From 14 y.o. to 20 for example? Perhaps there were completely different workouts
Well, we know. None of them trained with high reps and high sets in the beginning. Arnold was a power lifter, Nubret trained with heavy weights low reps... I was also doing the same thing in the beginning, my body weight went up from 80 kg to 112 kg in 8 months. I was strong, only concerned how much I can bench or squat, but I did not look anything close to a bodybuilder. Now, there is another question you may ask: why none of them did not continue using the same training method as they used in the beginning? They all wanted to be as big as possible, for that I can assure you, till the last day of their competitive carrier. They both released that maximise their genetic potential and get as big as possible, they had to increase number of sets and reps. The old method took them only so far, but to surpass that level they had to make drastic change. So did I. That, obviously, does nor mean that everyone should train like Arnold or Serge, but I talk about them so that people can widen their horizons and not just believe there is a single training system which everyone should follow. Unfortunately, that is the case today. You walk into any serious gym and you ill see that most of the people train the same way... Best, N
This gentleman has misrepresented what is meant by a scientific theory, probably out of ignorance and not malice. A theory is not and educated guess, that would be a hypothesis. Neither has anything to do with bodybuilding.
Genetics are so important and most people do benefit from higher reps vs heavy weight like power trainers, yes some people have more or less of a certain type of muscle fibers, some for strength VS endurance so you need to use the genes GOD gave you. Just because someone does the same exercises and sets as Serge doesn't mean they will look like him with average genetics which most people have not factoring the mental drive and love a true BB like Serge had for their contest look, training all year then dieting strictly for 4 months isn't something everyone can do. Didnt he die while making a comeback and had pituitary gland issues? Check out James Vest in his prime years, HUGE but not amazing detail, in his mid/late 50's now and still big
@@dtm4071 Mentzer had huge bones and great genes, let's not forget the pharmaceutics he took. Serge had wrists below 7 inches and was able to build 21 inch arms anyway
At almost 52 years old and looking like a toothpick, I decided to commit to bodybuilding style training with focus on hypertrophy and safer training methods to avoid injury. After reading Serge Nubret's over 300 pages of training advice, and after watching his training videos, I followed his methods. Everyone told me, it will never work, I am too old to recover, I will overtrain, etc....I started at 150 lbs. Now, 2 years later I am at 165. I average about 30 sets per muscle and I work a muscle twice a week. It worked for me. I would change up the training from time to time by using a very similar method used by the Giant Killer Danny Padilla. 5 sets of 12 reps, 1 minute rest, 3 exercises per muscle, twice a week.
Mr. Jocic, thank you very much for sharing your knowledge with us in this channel. I really enjoy your content and presentations.
Thank you for responding in tis manner. I'm happy that you have made such great results. But, keep experimenting, your body can adapt to anything. Best, N
@The Win There are many ways of creating intensity, (time under tension, or heavier weights, or added volume, or rest pause, or drop sets, or reducing rest time...etc...), for me, by doing those sets with only 30 seconds of rest in between, it does create intensity. This is the way that I completely changed my physique's aesthetics dramatically. If I could post photos here I would. I can show you in my website but I do not want to post a link to a website here without Mr. Jocic's permission. Vince Gironda also had similar training methods. I have also experimented with methods where there is initial mechanical tension with heavier weights, more intensity and less sets. "For me", this is the kind of training that has produced the fastest results. As Mr.Jocic mentioned in the video, I also spoke with so many "old school" guys that trained with the same theme. As an experiment, I trained some of my friends and family the same way just to see...they all had dramatic results. I am in no way putting down any method. I am only sharing my personal experience.
@@nashjocic888 Thank you Sir! I will definitely take that advice.
@@Untarai hello there Mike , gaining 15lbs in 2 years, as a beginner, are quite normal results
@The Win seen the forearms and hands of a welder or woodcutter? huge, strong.... did they do high intensity sets?
or the calves of a mountain biker? or guys who do 300 pushups everyday for 3 months?
I have been training for 38 years. I am an 8-time world powerlifting champion. From my years of experience, I can tell you Nash is the real deal. He knows what he is talking talking about. He is a man made wise from years of hard work.
Thank you Michael, and sorry for the late reply. Best regards, Nash
Excellent video on the volume of exercises performed by the great Serge Nubret,,be the most valuable information to everyone ,who goes into a gym to solely build A MUSCLE,and experiment for themselves...
Hey brother I feel your vibration and it’s grounded and authentic and I feel it’s because your weren’t born in a phase of earth where it heavily artificially oriented and therefore susceptible to erroneous rigid conclusions. I love listening to you and all the old school bodybuilders as your not just solely captivated by a 1 dimensional paradigm of physical perception.. there is a spiritual aura about the old school bodybuilders. I’ve met a lot of spiritual peoples from the Hare Krishna people from India and the Sufi Muslims and its the same aura emanating from you... just a stillness with the being of everything and an intuitive internalised navigator as a apposed to the current exogenous unfounded influences.
I used to train for hours when I was younger because I intuitively felt I had to with high reps and sets none stop until I felt I had dove deep enough in to the metaphysical aspects of my self and maximised that neural connections witch does imply the spirit. I ate up to 15 eggs per day and the rest was protein shakes and meat just because I intuitively felt I needed that not because I read it somewhere. People would constantly say how I’m over training and just depleting my self on a cellular level and inducing a catabolic state. We are so reduced mentally now and externalise our power in and out of bodybuilding. I know friends that continued bodybuilding within the 6 years I had off from it and still they didn’t look how I did with six years on top of it as they have no awareness of there internal aspects and exploit external mechanisms to aid there training. Thank you. Adam.
Very informative video thank you so much for sharing this information 🙏🏼
Fred Hatfield (Dr. Squat) used to define bodybuilding training in a range of 30% to 90% of max. He talked about periodization.
I just love the way you break it all down... I'm glad I found you mate. Thanks for teaching us 👍🏽
I think the way life is its challenges, stress n all that if someone trains their mind to fully harness and channel these negativities for maximum utilization letting it act as fuel in the gym I think thats a form of steroids many guys underestimate. Now that when spruced up abit with anabolic steroids you get champs like Dorian Yates n Serge Nubret based on their work ethic n super human HIGH VOLUME workout. Nash I think am going to stick to your utube channel coz am finally getting the info I need. Thanks man.
Just found this, thank you.
Hope you like it. Best, N
great video Nash !!
Thank you!
a set is not a set... how close to failure do you go, how intense, how much rest before the next set, etc etc...
Theory of Relativity (both Special and General) is not so much theory as fact. Both of them are used to correct timing signals from GPS satellites.
Merci pour le information 🫡🫡🫡🫡❤
Several questions for you doc: wouldnt it make sense to include hiher reps workouts to keep the blood in the muscle to prevent shrinkage??
As explained in my recent videos (you should see them), both high reps with medium weights and low reps with heavier weights are benficial for maintaing and growing muscle. Best, N
great video Nash, I don't know i f you will ever read this, but I have one question: how much weight did serge use for 30 set of bench press? Like less than 2 plates?
Weight was irrelevant. Yes prob less than you.
Something around 30kg bar for all the sets
I read that it was 30kg each side (80kg in total) for the 30 sets in another of these Serge Nubret presentations from Dr Jocic.
Wow awesome content
Fantastic Video! One of the criticisms I've heard for high volume workouts (pumping workouts) is that they are really only effective if you are using steroids. Do you feel there is any truth to this? Serge was genetically one of the best of all time and on top of that he used steroids. For those of us who aren't genetically gifted and don't use steroids would you suggest cutting the sets from the 35 Serge would use down to 10, 15, or 20 etc...?
Well, let's deeds talk... many professional bodybuilders are doing 25-30 stew per muscle group any was, actually, MOST of them... You can only do as much as you can do. Try higher number of sets and see how far you can go. Nobody can tell how many sets a natural guy should do. Who is to say that if you can do 25 sets for chest you should do 12? There are few exceptional natural bodybuilders in Muscleworks (where I go) and they are all doing high number of sets! Don't forget, they are experienced. You will need time for anything in life, even for progress in bodybuilding. Best, N
@@nashjocic888 Thanks for your response. There is a trade off in how light you lift and how many sets you can perform, but at what point is the weight too light to be effective for good muscle growth? For example, if I can lift 100 kg for 1 rep would it be better to lower the weight to 35 kg and do 30 sets or go heavier and do 70 kg for only 15 sets?
@@rokuroku3139 start somewhere, take a weight you'd fail at 20 reps, and do 12 reps in set 1, rest 30-50 seconds and do the 2nd set, and keep doing sets of 12 till you can't do 12 reps, and then stop, rest 2 minutes and do 2nd exercise the same way
Could you tell me what was his exact back workout?
Best way I found , a four way split , 6 days , Sunday rest , and cycle the rep ranges ….6-8 reps , then next time I come to that bodypart 10-15 reps then the next time I do that bodypart it’s 20-25 reps …., I find it covers everything and I don’t adapt to it or plateau easily , then do Serges way for a month or two , then come back to this …..perfect !! I’m mostly fast twitch dominant too
Sounds good!
I used to train based on the 70s methods because that was all I had known and it worked real good,later in life i went for a more modern aproach like 5 sets / muscle etc and its just not working,weak pump,strength does not go up but i think the main thing for me was,after 2 hours of set after set 5 days a week man i would sleep so good and I would eat whatever you gave me as in chicken or salad or whatever.
Well, there is a difference between training for strength and training for muscle mass. We are now in era in which people tend to prefer low reps and very heavy weights combined with a lot of so called 'cardio'. I still do 20-30 sets per muscle group and my sessions are not longer than 60 min. Best, N
I'm taking advice from Sergio Olivia, the Kufaru man. He trained the bodybuilding way 24 sets per muscle
Plus Serge never had an off season.
Which grip did he used on his movements,wide or close? Great content bro !
Hi Gabriel, thank you for your comments! He used wide grip fro his bench press, shoulder press and pull downs. Best, N
Mainly wide. Best, N
plasma expanders will also keep muscles full with very little training.
GREAT VIDEO!!! your right too much DRUGS TODAY too many follow routines from todays champs who are on alot of drugs.THE great CRAIG MONSON met him and he said he trained the way you described.BILL PEARL said he didnt think mentzer trained like that all the time. GREAT factual VIDEO.
Serge is outstanding, I never met a man who train like this
I train like this and I am natural.
@@chrono8233 Do you use Serge's routine? It gave me great results.
@@dtm4071 No I made my own
Is it true he did chest and hams together?
chest and quads
Chest and Quads
Back and Hams
Shoulders, Arms, Calves
2 x week each session 6 days a week total. Abs every morning. 🎉
Q: Did he increased the weight during the sets ? Just stick to one weight ?
Thank you! He did not increase weights. The same weight will remain throughout the session
@@nashjocic888 ow wow ineresting, tnx Nash
@@nashjocic888 and what percentage it is good to use? Lets say. My max is 100kg for one rep.. for this amount of volume I suppose to use 50-60% weight? Is it correct? What do you think? Thank you.
@@pavelhykl4789 pick a weight u can use for 20 reps, then do 6 sets of 12 reps, then go to the next exercise and repeat this, that's waht i've been told, those sets aren't supposed to be to failure, just to keep the pump
Intresting topic
High intensity training is much more effective than volume training
@@a.m.8670 nope, try again.
Serge had the greatest physique. RiP
IMO it’s all about blood in the muscle blood 🩸
And there’s the theory of bodybuilders being muscle heads.
Along comes “Nash Hold my protein shake”
yes scientific is a tricky word.the evolution word has at least six meanings .
I totally agree with you. I’ve been saying that the “working set” was a bogus misunderstood concept. Mike Mentzer had some videos that were very ANGRY and mean spirited. The videos insulted every bodybuilder (calling them ignorant and stupid).
Well, I would prefer to stick to the Roman attitude which has it " Deeds talk louder than words'.
Mentzer was a total nutjob
Mentzer method works. His principles 100 truth... maximum effort will lead to muscle growth there is no question and is efficient. Sege volume method achieves the same with a cardio element. Serge did had crazy genetics and mad gear... his recovery was insane so he would do this... but serge did take his rest days.. believe it. Recovery is key
@@adamturner8732 Mentzer's method does not work, he also built his size with high volume training. Serge Nubret's training is easier to recover from than that 'intensity' nonsense. If HIT was so great then everyone would be doing it, they're not.
@@dtm4071 hmmm yes they are doing it. Serge volume training... by the time he's done he's completely exhausted the muscle group... with HIT it does this too... its not disputable however Sege volume method adds a cardiovascular and conditioning element. Also less chance of getting hurt.
it's all very interesting. But there is one important point. We don't know how they trained before getting big. Arnold was already huge, Serge Noubret too. But how did they train when they were just gaining mass? From 14 y.o. to 20 for example?
Perhaps there were completely different workouts
Well, we know. None of them trained with high reps and high sets in the beginning. Arnold was a power lifter, Nubret trained with heavy weights low reps... I was also doing the same thing in the beginning, my body weight went up from 80 kg to 112 kg in 8 months. I was strong, only concerned how much I can bench or squat, but I did not look anything close to a bodybuilder. Now, there is another question you may ask: why none of them did not continue using the same training method as they used in the beginning? They all wanted to be as big as possible, for that I can assure you, till the last day of their competitive carrier. They both released that maximise their genetic potential and get as big as possible, they had to increase number of sets and reps. The old method took them only so far, but to surpass that level they had to make drastic change. So did I. That, obviously, does nor mean that everyone should train like Arnold or Serge, but I talk about them so that people can widen their horizons and not just believe there is a single training system which everyone should follow. Unfortunately, that is the case today. You walk into any serious gym and you ill see that most of the people train the same way... Best, N
This gentleman has misrepresented what is meant by a scientific theory, probably out of ignorance and not malice. A theory is not and educated guess, that would be a hypothesis. Neither has anything to do with bodybuilding.
😮
true like dorian yates :) working up to 1 set
Genetics are so important and most people do benefit from higher reps vs heavy weight like power trainers, yes some people have more or less of a certain type of muscle fibers, some for strength VS endurance so you need to use the genes GOD gave you. Just because someone does the same exercises and sets as Serge doesn't mean they will look like him with average genetics which most people have not factoring the mental drive and love a true BB like Serge had for their contest look, training all year then dieting strictly for 4 months isn't something everyone can do.
Didnt he die while making a comeback and had pituitary gland issues?
Check out James Vest in his prime years, HUGE but not amazing detail, in his mid/late 50's now and still big
This type of training do work with proper diet in place. Try to find the training routine of an Indian wrestler and the volume will blow your mind.
As much as I admire him, it is only helpful to a limited degree to study Serge's diet and training since we wont be taking what he took daily.
The man was born in the West Indies hé use different principles .
You people need to get over it the was born in the West Indies .totally different understand .
High intensity training is more effective than volume training
All of the latest research shows that volume is the primary driver for hypertrophy
No it's not, Mentzer was a con man.
@@dtm4071 Mentzer had huge bones and great genes, let's not forget the pharmaceutics he took. Serge had wrists below 7 inches and was able to build 21 inch arms anyway