by Matt Weik

(this interview was conducted in 2007, prior to his passing on April 19, 2011 and all answers are in his own words)

Serge Nubret was an old school bodybuilder who concentrated on having an aesthetically pleasing physique rather than being a mass monster. To accomplish his physique Serge Nubret actually didn’t lift heavy weights. He lifted moderate weights for higher reps and very high volume. Serge was training for hours and hours in the gym. However, I don’t think that natural bodybuilders should not train like Serge Nubret. His training methods are inferior for the most part and do not tell the whole story. 1.Serge Nubret used drugs. I am almost sorry to inform you, but it is extremely unlikely that Serge Nubret was a natural. Serge's training method may lose out to the likes of Dorian Yates with respect to sheer mass, but shape and proportion is another issue entirely. On that scale, Serge was impressive. I don't like the sound of eating all that meat. Serge Nubret Training DVD - Chapter 4 Chest Learn from the professional body building legend, nicknamed 'The Black Panther', Serge Nubret in his training DVD. Serge Nubret was one of the top 3 bodybuilders in the world in 1972-1975. He had very wide shoulders and a narrow waist, weighing a shredded 200lbs at 6 feet of height. His training philosophy was to make the weight feel heavier instead of lifting heavy to gain muscle. Learn more about his philosophy in this article.

Question:

First off, I want to thank you Serge for doing this interview for us. I know you have a busy schedule and I appreciate you taking some time for this interview.

Answer:

It’s my pleasure. You help me to practice my English.

Question:

For the people who have heard of your name, but really don’t know much about you, can you tell us a little bit about yourself. What is your personal background as well as your background in the sport of bodybuilding?

Answer:

I was born in Anse-Bertrand, Guadeloupe, 69 years ago. I have been a bodybuilder for over 50 years, a six-time World Champion, a bodybuilding federation leader, movie actor, gym owner and book author. I have been awarded bodybuilding titles including: Mr. Europe (1966), Mr. Universe (1976) and Mr. World (1977). I competed against Arnold Schwarzenegger for the title of Mr. Olympia in 1975 after having placing third in 1973. I have lived all over the world and now live in Paris, France.

Question:

When you were competing, what were your weight training routines like?

Answer:

I have been training with 30/40/50 sets per body part (16 sets for arms) twice a week. Sets of 12-20 reps with 30 seconds rest in between sets. So it is impossible to train with very heavy weights. I used to do 225 kg max on bench press and I trained with only 70/100kg.

Monday/Thursday
Chest
Quads

Tuesday/Friday
Back
Legs
Biceps
Calves

Wednesday/Saturday
Shoulders
Triceps
Biceps
Calves

I do abs every day for one hour non-stop. I always use high volume and high reps.

Question:

When you were competing, what was your diet like?

Answer:

A lot of red meat, rice and beans. Sometimes 6 lbs. of red meat a day when training for competition. I also eat chicken, fish, steak, lentils, rice, vegetables and fruits.

Question:

Being that you are now 69, has much changed in terms of your weight training and diet? If so, what all has changed?

Answer:

Not much has changed in terms of the number of days of the week that I train, but the number of hours a day is less. I train 6 days a week, 2 hours a day and rest on Sunday. I will be touring and guest posing next year at age 70.

Question:

Do you have a moment in your career that you feel was the pinnacle for you?

Answer:

My pinnacle was from 1975-80 after the 1975 Olympia in South Africa. I won the WBBG championship in New York which helped me to be well known in the U.S. giving me recognition in the states that I did not have in the magazines. I won the NABBA Mr. Universe in London, a contest that every bodybuilder from the beginning of the sport wanted to win as it was the highest title of achievement in bodybuilding before there was a Mr. Olympia contest.

Question:

Do you have any “secrets” to bodybuilding success that you would like to share with everyone?

Answer:

Bodybuilding is not just about physical training with weights to change how you look. It’s about mind, body and spirit together in union so that everything grows, not just your muscles. Without love of what you are doing, you will never be as successful at it as someone else who works with passion and love. Genetics help to some degree, but the most important thing is the mind and the spirit. These two are even more powerful than physical characteristics that are passed on.

Question:

What is your view on the sport of bodybuilding right now? What all has changed since you were competing?

Answer:

I am glad I became a bodybuilder when I did. When I started, there was more of an emphasis on symmetry, balance, proportion and overall shape… more than can be seen today. I am a bodybuilder 365 days/year and will be training at age 70. How many guys today will be able to claim that tomorrow? How about when they are 70?

Question:

Do you feel bodybuilding as a sport has changed from a more symmetrical and condition driven sport to a sport where the only thing that matters is how massive you are?

Serge Nubret Workout Results

Answer:

Yes. Paul Dillet sent me an article he wrote for Kennedy’s magazine recently about this. I think bodybuilding has changed and is going right into the wall if they continue in the direction it is going. I am glad to be a bodybuilder of the past. I don’t think that I will be a bodybuilder now if when I was first starting out, it was like it is now. Someone asked me if I agreed with what Lee Haney said that the mass pros are packing on now days is bad for the sport and its followers in the sense that young bodybuilders can not possibly realistically aspire to be 300lbs ripped like Coleman or Cutler. I agree 100% agree with Lee, who I respect. He is a gentleman too.

Question:

Can you tell us a little bit about the life of a bodybuilder? What does one do from the time they wake up until the time they go to bed?

Answer:

A typical day for me… I wake up about 6:30 a.m. I spend a few hours doing emails, phone calls, online personal training. At 9:30 a.m., I go to the gym. I train for 2-3 hours, then afterward I sometimes train/visit with someone, then come home to eat. After that I might run errands and/or visit with family/friends, spend time writing my next book or phoning/online training, then eat dinner, watch the news, politics, sports, write, phone and then go to bed. Sometimes I travel and do book signings at gyms or libraries. I’m organizing the Muscle Awards Contest and integrating more languages to my website for more countries to be able to enter.

Question:

Obviously you were able to compete against Arnold as well as some other great bodybuilders. Can you tell us what it was like competing against some of the best in the sport and how you feel you fared against them?

Answer:

When Arnold competed against me in the 1975 Mr. Olympia, I was 200 lbs. and Arnold was 220 lbs. But 12 days prior to the contest, I was 212 lbs. When I arrived in South Africa for the 1975 Olympia, this was my condition. I was told I could not compete. The reason given for not allowing me to compete was that I was accused of doing a so-called porn film and therefore did not represent bodybuilding in a respectable manner. I have done 25 films in my acting career–none of which are porn films. I was so disappointed, I stopped training and eating for 12 days and lost 12 pounds. When my drop in weight and spirit was noticeable to everyone, I was allowed in the last minute to compete on the day of the contest. That’s why I was not in my best condition the day of the contest.

Question:

I have heard that you aren’t really friends with Arnold these days. Can you elaborate on that?

Answer:

I have known Arnold personally and professionally for many years. We have always been on friendly terms. We competed, socialized and guest posed together many times years ago, but our paths have not crossed recently as he is busy in America and I live in France. I see his life perhaps differently than many people today see him because I knew him before he experienced the degree of fame and celebrity he has and now experiences. I understand how he operates and he understands me. Would we work together on anything in bodybuilding again in the future? I don’t know… we’ll see.

Question:

What are your feeling about Lou Ferrigno?

Answer:

Lou is a very nice guy. We were together nearly 2 weeks in Paris prior to leaving for the 1975 Mr. Olympia in South Africa. He wanted me to train him for the next Mr. Olympia, but unfortunately that did not happen because he started the Incredible Hulk television show. He has everything to be the best bodybuilder ever. I would have enjoyed working with him.

Serge Nubret Pump Training

Question:

You were in the movie Pumping Iron, did you enjoy being part of the movie or do you look back and wish you wouldn’t have been part of it?

Answer:

In Pumping Iron at the Mr. Olympia when they announced “The last minute contestant Serge Nubret,” everybody knew for a very long time before that day that I was going to South Africa to compete and what happened when I got there. The camera crew came to Paris to film me 4 weeks before and offered me $200 to be in the movie. I did not agree to be filmed for $200; it is why I am not in the movie that much; only in the competition part.

Question:

Are there any bodybuilders that you still keep in touch with?

Answer:

I talk to my good friend, former Mr. Universe John Brown often on the phone and he comes to visit me here in France with his family. I receive emails and talk on the phone to Joe Meeko, Pete Grymkowski, Shawn Ray… sometimes guys read me on the forum and send me pms and emails. The internet makes it easier to stay in touch and reconnect with people.

Question:

Obviously the whole steroid issue is surrounding the sport of bodybuilding. What is your take on steroids and do you think they are helping or hurting the sport?

Answer:

Yes, steroids are hurting the sport and bringing bodybuilding further away from what it should be–an art–not just only looking for more and more mass. I am sure most people can see and understand what I am saying about this. I started to train in Feb. 1958. Back then we did not hear about steroids in Guadeloupe. In fact, I didn’t even have magazines to look at for training advice or know about protein powders. I just ate Caribbean food. I had my first international contest in Montreal, Canada. In September of 1960, 2 1/2 years after I won my first international contest, there was an IFBB contest. I competed with a 20-inch arm without any supplements. So from that I know that it is possible to have a fantastic physique naturally.

Question:

You have a great website. Can you tell everyone a little bit about your website and what your fans can find on there?

Answer:

Thank you. I have news announcements and more information about my bodybuilding career and background with a photo gallery with hundreds of pictures taken throughout the course of my bodybuilding career and life. There is a store for people to buy CD’s, signed pictures and my training DVD that has training in the gym and posing/seminar following. There is a place to learn more about and sign up for my online personal training and information about the Muscle Awards contest here as well.

Question:

You also offer online personal training. What all does your online personal training involve and how can people take advantage of your expertise?I also heard that you have your own online bodybuilding contest. Can you tell us a little bit about the contest (when it is, who can compete, etc.)?

Answer:

The Serge Nubret Muscle Awards is the first internet bodybuilding contest ever online with people beginning now to download their pictures. Anyone who registers can participate both to compete and vote. People may download their pictures throughout the course of the year changing them as often as they want so that people can watch them as they progress. There are 7 categories of bodybuilding and fitness for men and women. In December 2008, the online votes will be counted and those with the most votes will go to France for the finals, titles, awards and prizes.

Question:

Are there any people in particular that you would like to thank for helping you get to where you are today as well as how far you got in the sport of bodybuilding?

Answer:

I thank my mom and dad for basic good genetics, favorite photographer Denie, Dan Lurie and Bob Kennedy for giving my recognition and publicity, Paolo Iommi for helping me with photos, and Angela Madel and Stefan Lambert for help and advice. The bodybuilder who inspired me the most was Steve Reeves. I started bodybuilding because I saw Steve in movies and saw a bodybuilding photo of him that was impressive. We met guest posing in New York for a Dan Lurie Contest. Steve Reeves was a huge role model for not only bodybuilders, but the public in general worldwide.

Question:

Thank you, Serge for doing this interview. I’m sure your fans and all the readers will learn something about you and your career through this interview. I appreciate you taking the time to do this interview and I wish you the best of success in the future. Take care and keep in touch!

Answer:

Thank you, Matt. I enjoyed talking to you.

When you think of the most aesthetic physiques of the golden era, Serge Nubret is definitely one of the top names on that list. Although Serge has phenomenal genetics, don’t think that he didn’t have to work insanely hard for every ounce of muscle that he packed on. That hard work payed off, making Serge Nubret the only athlete to have won 6 world titles in 4 different bodybuilding federations.

Serge was born in Anse-Bertrand, Guadeloupe on October 6th 1938. Serge always had a natural gift for athletics and started bodybuilding at the age of 20. He soon found out that bodybuilding was his purpose in life. After only two years, Serge determined that one day he would be a world champion. That year he became the IFBB Worlds Most Muscular Man in Montreal and 7 years later, he won the NABBA Mr. Universe contest in London.

Serge Nubret’s Training Routine

Serge had a very unique approach towards training. He didn’t lift heavy, he used high reps and very high volume. Serge’s routine was based around chasing the pump and having short rest periods between sets. The purpose is to force as much blood into the muscle as possible for as long as possible, bringing vital nutrients into the muscle to aid growth. Serge lifted weights 6 days a week and would hit every muscle (except for abs) 2 times a week. Serge also trained his abs every single morning for an hour straight, working up to 2000 situps per day.

“My training was based on concentration, and it’s impossible to cheat when you are concentrated” – Serge Nubret

Monday

Tuesday

Serge Nubret Workout And Diet

Wednesday

Thursday (Same As Monday)

Friday (Same as Tuesday)

Saturday (Same as Wednesday)

Sunday

Serge went to failure on every set. If you are at the beginner or intermediate stage, it may be smart to save failure towards the end of your workout. If you go to failure on every set and feel like you can still recover properly before your next session, then do it. If you struggle to recover on this program, the first thing you can do is cut the volume down. If you are a beginner, it would be smart to start by cutting the volume in half, then gradually increasing volume as your body adapts to the routine.

Serge Nubret’s Bodybuilding Career

Lasting 25 years, Serge Nubret had one of the longest bodybuilding careers in the sport. One of the shows that he is most known for is the 1975 Mr. Olympia where he competed alongside Arnold Schwarzenegger and Lou Ferrigno. This show was featured in the well-known bodybuilding film “Pumping Iron”. Some argue that Serge deserved to win the 1975 Mr. Olympia title, and it’s easy to see why. Serge’s physique flows together in a more aesthetic manner than Arnold’s but where Arnold beat him was size. Serge’s contest weight was around 200lbs and Arnold’s was around 235lbs. Although there were times where Serge came up short and placed 2nd or 3rd in a competition, he is still a holder of some of the most prestigious bodybuilding titles in the world.

• 1958: Mr. Guadeloupe
• 1960: IFBB World Most Muscular Man
• 1963: NABBA Pro Mr. Universe (2nd)
• 1964: NABBA Pro Mr. Universe (2nd)
• 1969: NABBA Pro Mr. Universe (3rd)
• 1969: IFBB Mr. World (Tall) (2nd)
• 1970: IFBB Mr. Europe (Tall)
• 1972: IFBB Mr. Olympia (3rd)
• 1973: IFBB Mr. Olympia (3rd)
• 1975: IFBB Mr. Olympia (Heavy Weight, 2nd)
• 1976: NABBA Pro Mr. Universe
• 1976: WBBG Mr. Olympus (2nd)
• 1977: NABBA Pro Mr. Universe (2nd)
• 1977: WBBG Mr. Olympus
• 1977: WBBG Pro Mr. World
• 1978: NABBA Pro. Mr. Universe (2nd)
• 1981: Pro WABBA World Championships
• 1983: Pro WABBA World Championships

In the years before Serge’s death, he published two books; “I am …Me and God” and “Seventy Years Young”. “I am …Me and God” was more philosophical in nature and “Seventy Years Young” was a complete autobiography that detailed his training techniques, nutrition techniques and lifestyle. In March of 2009 Serge fell into a coma and passed away April 19th 2011 at age 72. Serge Nubret went down in history as one of the most accomplished men in bodybuilding history.

“To be a good bodybuilder you must be a good observer” – Serge Nubret

A Tribute | Serge Nubret

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