Serge Nubret “The Black Panther” – Diet, Workout & Profile
With 18 bodybuilding titles, including Mr Europe, Mr Universe and Mr World, Serge Nubret has been named as one of the most aesthetic men of all time and one of bodybuilding’s ‘Golden Era’ royalty. This is our exclusive profile on Serge Nubret, featuring his workouts, diet, ab training and the story behind his bodybuilding success.
In the beginning:
Serge “The Black Panther” Nubret was born on 6th October 1938 in Anse-Betrand on the Caribbean island Guadeloupe. In 1950 and at the age of 12, he moved to France with his family and soon gained a reputation at school for his exceptional athletic potential.
After completing his accounting studies, he moved back to Guadeloupe and decided to dedicate his life to bodybuilding. Gifted with real artistic aptitudes, Serge Nubret was then ready to begin fulfilling his potential of becoming the “sculptor of his own body”.
Within two years of dedicating himself to bodybuilding, Serge amazed and perplexed the bodybuilding community when he joined the IFBB and won the ‘Worlds Most Muscular Man’ title in Montreal in 1960.
Spurred on by his success in Montreal, Surge continued to train hard and went on to win some of bodybuilding’s greatest achievements such as NABBA Mr Universe in London in 1976, WBBG Pro Mr World and Mr Olympis in New York in 1977.
Serge Nubret’s Bodybuilding Achievements
- 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
Serge Numbret’s Training
Serge has a unique style of training, he didn’t believe in special dieting and stayed in shape year round. He simply trained harder when a competition was approaching, sometimes up to five hours a day, six days per week.
He focused on high volume combined with low rest periods, typically resting for only 30 seconds – 1 minute for his upper body and 1-2 minutes when training his lower body.
Because of this training style, Serge never went particularly heavy. This meant that it didn’t put as much stress on his central nervous system and allowed him to train each body part at least twice per week.
Serge Numbert’s Approach to Ab Training
Serge trained his abs every day immediately after waking. He would typically perform 2,000 sit-ups as one giant set, this was the only form of ‘cardio’ that Serge performed.
His advice to someone wishing to follow his abdominal training methods is to start with as many reps as you can manage in one set and then stop there. The next day, do the same again and over time your abdominal strength will improve and your reps will increase.
According to Serge, it took him around a year for him to work up to 2,000 sit-ups per day.
Serge Nubret’s Workout Routine
Monday – Quads & Chest
- Squat – 8 sets of 12 reps
- Leg Press – 6 sets of 12 reps
- Leg Extensions – 6 sets of 12 reps
- Bench Press – 8 sets of 12 reps
- Flat Bench Flyes – 6 sets of 12 reps
- Incline Bench Press – 6 sets of 12 reps
- Incline Flyes – 6 sets of 12 reps
- Dembell Pullovers – 6 sets of 12 reps
Tuesday – Back & Hamstrings
- Chin-ups – 6 sets of 12 reps
- Behind Neck Lat Pulldowns – 8 sets of 12 reps
- Lat Pulldowns to the Front – 6 sets of 12 reps
- Barbell Bent over Rows – 6 sets of 12 reps
- Lying Leg Curl – 8 sets of 15 reps
- Standing Leg Curl – 8 sets of 15 reps
Wednesday – Shoulders, Arms & Calves
- Behind the Neck Barbell Press – 6 sets of 12 reps
- Alternate Dumbbell Front Raise – 6 sets of 12 reps
- Barbell Upright Row – 6 sets of 12 reps
- Cable Lateral Raise – 6 sets of 12 reps
- Barbell Curl superset with Triceps Pushdowns – 8 sets of 12 reps
- Dumbbell Curl superset with Triceps Dips – 8 sets of 12 reps
- Standing Calf Raises – 8 sets of 12 reps
- Seated Calf Raises – 8 sets of 12 reps
Thursday – Quads & Chest
- Same as Monday
Friday – Back & Hamstrings
- Same as Tuesday
Saturday – Shoulders, Arms & Calves
- Same as Wednesday
Sunday – Rest & Grow
If you fancy giving Serge’s training style a go, we recommend inserting a rest day after each three day ‘cycle’. (Three days on followed by one day off).
Sadly, Serge Nubret passed away on April 19th 2011, aged 72. He will be missed by all and the legacy of this bodybuilding legend will live on forever.