If Serge Nubret's methods built one of the greatest physiques of all time, why do so many people still dismiss high-rep training?
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I have used this method ever since Dr. Jocic posted his first video about Nubret. I am competing in natural classic physique now and the gains even in naturals are real. Volume sets with perfect form and good tempo with low rest makes muscles really grow.

There's so many different opinions on what is optimal that at this point I am convinced it just depends on your personal genetic "setup" which method will be best for you personally. It's good to hear about different options but you will have to find out what works for you personally as with many things in life.

I agree 100%. I used to train with heavy weights with fewer sets/ muscle group but later I trained with lighter weights, more sets and higher reps. I grew bigger and more ripped with Nubret's regime with the "right weight" and with limited rests between sets.. Everyone thought I was on anabolic hormones even though I am natural bodybuilder.  And yes, focus and concentration are very important because the Mind controls brain and the brain controls the body. At the age of 81, I still get compliments about my physique.

I have argued with my son for 2 decades about this without knowing Serge Nubrets principals.
I was always bombarded with heavy lifting advice but listened  to my own instincts, felt and saw my own progress.
Now I am 48 and retired through ill health I have the time to put all my theory into practice and o have made amazing, rapid and very aesthetically pleasing gains and I am 💯 natural.
Bang on content bro.👊🏼

Aesthetically Serge had THE best physique in the history of bodybuilding

People in the comments saying he took steroids like they uncovered some big secret… lots of people take steroids and look like shit

Thank you Nash i'm 61 and once i started listening to your excellent advice my life and results have changed dramatically GOD bless you sir.

Man, I'm torn, both guys looked incredible, Mentzer and Serge.  Hearing Mentzer talk about his system makes so much sense that it's hard to doubt him.  Then you look at Serge and it's hard to doubt his system as well.

Dr Nash, YOU ARE OUR SERGE NUBRET

This is the real channel for bodybuilding

I have a friend 20 years ago, he wasn't a bodybuilder, he was 18 yo man, skinny and very poor, he started to work as a bricklayer, 1 year later he was completely different; he wasn't huge but his muscles developed a lot, very hard muscle and very strong, he wasn't going to a gym, he just lifted a lot of bricks for 5 days a week.

Tried this technique today...could barely finish...omg.  THANKS

This makes total sense, before watching your videos on Nubret I used to do heavy squats for a few sets, not be able to walk properly for 2 days and feel weaker for days after  - the higher volume, higher rep lower weight has added size and I feel stronger for the rest of the week as a result.

Lots of haters will say "but I didn't grow when I did that, I only saw growth when I changed to 2 sets!", it's called adaptation. No matter what you do, if you change it, you will see growth.

Also, low volume training does work. The issues are higher risk of injury and a different look when you've been doing it for decades.

Myo hypertrphy compared to sarco hypertrophy looks different. Learn what each looks like and decide what you would rather look. Sarco hypertrophy looks like golden era. Myo hypertrophy is what modern bodybuilders look like.

In my opinion, if you do a couple of years of one then switch to the other, you will see a great benefit of both methods! Big dense muscle with a lot of fluid for that shape.

Unfortunately, ego stops people from changing methods. Philosophy of training stops an exploration of both sides.

I’ve been training according to these principles and am really enjoying my workouts. It’s taken me 15 months to work up to 24 sets per major muscle group.  I never thought I could do such high volume. I focus on form and maintaining tension throughout the set.  I don’t see anyone training like this at my gym.  What I do see is overweight lifters and kids lifting heavy for a few sets.  We are going against the trend. But the message will get out.

I personally saw the fastest gains with lower weights, higher sets and higher repetitions. Then it clicked in my head. To convince my body to grow I had to increase the accumulative weight over the entire training session. The goal being to lift tons of weight over a session. The more tons you can lift per session the faster and bigger you will grow. High weight, low sets and low reps over a session means less accumulative weight over the session. And this is one number I never hear in body building and that is how much total weight did you lift today. And I think that is a mistake. The body is a biological machine that responds to mathematics. So what you're saying actually matches my theory. So in designing your workout you should think about the total amount of weight you are lifting per muscle group per session and your goal should be in the tons per muscle group. Instead of lifting to muscle failure you should lift to body fatigue just like you're saying. So I personally think you're right.

Another thing many do not understand: Arnold himself, for example, used mostly 20kg dumbbell at his PEAK for dumbbell curls. His arms were ginormous. When you voluntarily express the tension in the muscle, the weight lifted is SENSIBLY lower but the fatigue and effort is much more targeted. This is why as well a mountain like Nubret bench pressed 80kg: he could focus perfectly the on the pecs to do the work and there would be NO SET where he was lifting without feeling the muscle working.
I bet that most people in the gym do feel the muscle exclusively when they put down the weight, not while lifting it.

I don't know mate about any of this anymore, I lift stuff up and down repeatedly twice a week for about an hour and I'm putting on the muscle easy at 50 years old! Usually a warm up set followed by 2 working sets till near failure. I basically wing it but make sure my form is good and the weight is right for about 12 to 15 reps upper body and 20 to 30 reps legs. Every session is full body. So that's just 2 hours per week in the gym and results are great. DON'T OVERTHINK IT UNLESS YOU WANT TO GO PRO!

Serge had the same principles that we, “the street workout guys,” have.

We do 50+ sets per exercise per day, but we do it with bodyweight, and we do it almost every day. There are guys, and I am one of them, who look like they are on steroids from every angle, especially when shredded. Less total kg but the looks are very similar.

When we go to the gym, we also train with weights, usually with moderate loads, but still very high volume, around 25–30 sets per muscle group per day. We train the same muscles many times per week, but with shifting dominance principles, so the stress moves around instead of destroying the same exact pattern every session.

I personally eat a high-fat, high-protein, moderate-carb diet, and my testosterone is through the roof. When I eat fewer eggs, my testosterone is around 33 nmol/L ≈ 952 ng/dL. When I eat 15–20 eggs per day, it goes up to around 44 nmol/L ≈ 1269 ng/dL. That is the level people usually associate with guys using needles in their ass, and I did absolutely nothing of that sort.

Zero PEDs. No steroids. No peptides. No SARMs. Ever. Not even one cycle.

To make it even crazier, I am not even among the best. There are guys far better than me who train the same way, or very similarly.

And the craziest part is that I am 40 years old. My profile picture is from when I was 36, around 7% body fat, with very high testosterone. I did not get shredded by starving myself or destroying my hormones with dieting and caloric restriction OR typical fitness diet, low fat high protein high carb, than cutting carbs in weeks to come. That shht will wreck your hormones.. I created the caloric deficit through sport and high activity, while still eating a high-fat, high-protein, moderate-carb diet.

The carbs were there in small amounts, mainly to refill glycogen and support dopamine. Because you need dopamine to produce adrenaline. You cannot live and train hard on food that makes you feel dead inside and gives you no pleasure.

This is not “elite genetics.” I had testosterone around 12 nmol/L ≈ 346 ng/dL before, back when my diet and training structure were worse. When I trained more, not less, my body adapted more. Google “hormesis” and you will understand the point.

Now my body needs around 20 hours to recover. Not fully, cause that is never the goal. Every 10–12 days, sometimes up to 15, I take one day off. That means the next training session comes roughly 46 hours after the previous one. But I rarely take more than one day off.

I train around 15–18 hours per week. During winter, maybe around 12 hours per week, because that is my deload period.

Everybody can build toward this. I was pretty average when I was younger. The difference is not magic genetics. The difference is years of adaptation, high-frequency training, high volume, proper food, and letting the body become what you repeatedly ask it to become.