Franco loved to superset a compound and isolation movement on chest days, perform isolation exercises before compound movements on shoulder day to pump the muscle with blood, start each back workout with wide-grip pull-ups, superset bicep and tricep exercises, as well as build his wheels using high and low-rep squats as the first exercise on leg day. 12 When Columbu performed the deadlift he performed six sets using a descending number of reps - 5,5,5,3,1, and 1. 9 In the gym he emphasized using the mind-muscle connection and challenging himself without wrecking his body to build one of the greatest physiques of all time.This generation of bodybuilders carefully studied the practices of bodybuilders in the 1950s and 1960s to implement nutrition and training techniques that created some of the best physiques of all time.Although the popularity of bodybuilding grew in the 50s and 60s, the 1970s was the catalyst triggering an explosion in popularity.
Serge played roles in 17 different movies between 1962 and 1986 and was featured in the iconic 1977 documentary Pumping Iron. He had a prolific bodybuilder career as well. Entered the scene in 1958 by winning Mr. Guadeloupe (island in the South Caribbean Sea) and by 1972 he was placing in the top 3 for IFBB Mr. Olympia competitions. Serge was a maniac in and out of the gym; in addition to his 5 to 6 day per week high-volume weightlifting routine he would perform up to 2,000 sit-ups per day, every day. Serge consumed a calorie-dense diet to facilitate recovery from such intense training. Nubret typically trains six days per week using a body part split with three workouts performed twice per week. Workout A on Mondays and Thursdays focused on developing the quadriceps and chest. Wednesdays and Fridays consisted of shoulder, arm, and calf exercises. Serge performed direct ab training every day using an incredibly high volume of sit ups. Every workout Serge obliterated each muscle group with 30 to 50 working sets (except arms which he limited to 16 sets), predominantly worked in 12 to 20-rep range, and rested only 30 seconds between sets. He preferred using a compound movement as the first exercise to target each body part for that day, following by isolation exercises which decreased in complexity as the workout progressed. Serge loved to perform squats, bench presses, chin-ups, and behind the neck presses to target the quads, chest, back, and shoulders. He didnt regularly perform deadlifts, instead focusing on leg curl variations to build his hamstrings. He rarely if ever trained forearms and traps directly but still managed to build those muscle to a significant size. His routine is not for the faint of heart and is perfect for someone looking for a high-volume, high-frequency routine. Serge trained often using incredible volume but the results speak for themselves. To ensure recovery and muscle growth he ate a lot of calories and never counted calories. He ate up to six pounds of red meat per day in addition to the large quantities of rice, beans, chicken, fish, lentils, vegetables, and fruit he consumed. This diet contains a wide variety of micronutrient and macronutrient-dense minimally-processed foods. Six pounds of raw flank steak, a popular and cost-effective cut of red meat, contains over 1,850 calories, 570 grams of protein, and 220 grams of fat. During contest preparation Serge would substantially cut carbohydrates but continue to eat large quantities of meat. In this era of bodybuilding wed call this a ketogenic diet. However, hed switch to a high-protein and high-carbohydrate diet in the week leading up to a competition to fill out his muscles after depleting glycogen levels during the contest prep phase. Classic Bodybuilding Physique Workout Professional Bodybuilders EmployMany professional bodybuilders employ the practice of keeping protein high, carbohydrates low, and fats moderate during a contest prep phase. The glycogen-refill phase may last 12 hours to a week depending on energy, appearance, and conditioning leading up to the competition. He won the Mr. Olympia in 1976 and 1981 as well as placed 5th in the 1977 Worlds Strongest Man competition. Franco is often considered the first powerbuilder because of his enormous strength in addition to his muscle size and symmetry. He plays roles in 15 different movies produced between 1976 and 2015, the most notable of which being the Terminator, Conan the Barbarian, and The Running Man. Hes also produced six movies between 1987 and 2003. To build such incredible strength and size during his prime bodybuilding years Franco utilized a high-frequency body part split utilizing morning and evening workouts as well as a relatively simple diet. In his prime Franco could bench press 525lbs, squat 655lbs, and deadlift 750lbs. To build such an impressive physique and Big 3 lift total he performed sets of 2 to 20 repetitions. Instead of splitting his routine across 7-days Franco preferred to think in 14-day increments, training each body part at least twice per week and sometimes training in both the morning and evening. On days 2, 5, 9, and 11 incorporated back-building movements. He also performed deadlifts after all other leg exercises on Day 11. He rested one day per week, typically on day 7 and day 14 before repeating the training cycle over again. Franco loved to superset a compound and isolation movement on chest days, perform isolation exercises before compound movements on shoulder day to pump the muscle with blood, start each back workout with wide-grip pull-ups, superset bicep and tricep exercises, as well as build his wheels using high and low-rep squats as the first exercise on leg day. When Columbu performed the deadlift he performed six sets using a descending number of reps - 5,5,5,3,1, and 1. In the gym he emphasized using the mind-muscle connection and challenging himself without wrecking his body to build one of the greatest physiques of all time.
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