Serge Nubret: Biography, Bodybuilding Career, Training and Diet

Posted by Leonard Shemtob on Mar 13, 2025

Serge Nubret, known as the "Black Panther of Bodybuilding," was a French professional bodybuilder, actor, and self-published author. Born on October 6, 1938, in Anse-Bertrand, Guadeloupe, Nubret rose to fame not only for his impressive physique but also for his charismatic presence on stage and screen.

Throughout his career, he won numerous titles, including World Championships and the Mr. Universe title. This article explores Serge Nubret's biography, his remarkable bodybuilding career, his training methods.

[Related Article] Top 10 Famous Bodybuilders Of All Time

Short Summary

Who Was Serge Nubret? – A legendary bodybuilder known for his aesthetic physique and high-volume training.
Bodybuilding Achievements – Nubret won numerous titles, including World Championships and the Mr. Universe title, making him one of the most successful bodybuilders of his time.
Training Style – Focused on high-rep, high-volume workouts to build muscle and definition.
Diet Approach – Followed a strict high-protein diet with minimal processed foods to stay lean.
Best Supplement for a Golden Era Physique – Get Anafuse, our top muscle-building supplement, to support muscle growth, strength, and recovery—helping you build a classic Golden Era physique.

Who is Serge Nubret?

Serge Nubret was a legendary bodybuilder known for his incredible physique and high-volume training style. Born in 1938 in Guadeloupe, he moved to France and became one of the greatest bodybuilders of the Golden Era.

His lean, muscular body and classic proportions made him stand out in competitions. Nubret competed in top bodybuilding events, including Mr. Olympia, where he went up against legends like Arnold Schwarzenegger.

He also won titles like Mr. Europe, Mr. Universe, and Mr. World. Beyond bodybuilding, he was an actor and even appeared in movies.

Quick Stats

Born: October 6, 1938
Birthplace: Anse-Bertrand, Guadeloupe
Height: 5 feet 11 inches (180 cm)
Competition Weight: Around 200–215 lbs (90–98 kg)
Nickname: "The Black Panther"
Died: April 19, 2011

Serge Nubret Biography

Early Life:

Serge Nubret was born on October 6, 1938, in Anse-Bertrand, Guadeloupe, a small Caribbean island that was then a French colony.

From an early age, he showed a natural athletic ability and a strong interest in physical development. At the age of 12, in 1950, Nubret moved with his family to France to pursue his education.

Rise in Competitive Bodybuilding:

Nubret's journey into bodybuilding was inspired by the legendary Steve Reeves, a bodybuilding icon of the time. He returned to Guadeloupe in 1958 to avoid being drafted into the Algerian War.

He won his first bodybuilding competition, "Mr. Guadeloupe," that same year, marking the beginning of a successful career. In 1960, he was declared the World's Most Muscular Man in Montreal, a title that catapulted him into the international bodybuilding scene.

Throughout the 1960s and 1970s, Nubret became a prominent figure in bodybuilding, known for his exceptional physique and posing skills. He won several prestigious titles, including Mr. Europe in 1966, Mr. Universe in 1976, and Mr. World in 1977.

Nubret also competed in the Mr. Olympia contest, finishing second in both 1973 and 1975, where he famously competed against Arnold Schwarzenegger.

Vice President of the IFBB Europe:

Nubret played a key role in promoting and developing bodybuilding. From 1970 to 1975, he served as the head of the French and European IFBB bodybuilding federations.

In 1975, he established the World Amateur Bodybuilding Association (WABBA) to support amateur bodybuilding competitions. Throughout his career, he also appeared in several minor film projects and was featured in the 1977 documentary "Pumping Iron," which focused on Arnold Schwarzenegger and the world of professional bodybuilding.

The 1975 Mr. Olympia Controversy:

The 1975 Mr. Olympia was set to be Arnold Schwarzenegger’s final competition, and Serge Nubret was seen as one of his biggest threats. With his aesthetic physique, sharp conditioning, and impressive muscle size, many believed Nubret had the potential to win.

Just two weeks before the event, Nubret was suddenly banned from competing. The official reason given was his appearance in an erotic film, which the federation disapproved of. Disheartened, he stopped training and lost significant muscle mass.

The night before the contest, the federation unexpectedly reinstated him, but by then, he had already lost 14 pounds of muscle. Despite this setback, Nubret still managed to place second, beating Lou Ferrigno but falling short to Schwarzenegger.

Life After the IFBB and the Formation of WABBA:

The next year, Serge Nubret joined Sergio Oliva at Dan Lurie’s World Bodybuilding Guild (WBBG), where they competed side by side for several years. Nubret boycotted the IFBB for the rest of his career and went on to win multiple world titles under the NABBA and WABBA federations.

He also founded the World Amateur Bodybuilding Association (WABBA) and participated in NABBA competitions, winning the Mr. Universe title in 1976. Nubret retired from competitive bodybuilding in 1983 but remained active in training himself and coaching others well into the 2000s.

Life After Retirement:

After stepping away from competition, Serge Nubret opened a gym in Paris, where he continued training and sharing his knowledge with the fitness community. Even though he was no longer competing, he remained a respected figure in the fitness world, offering training and diet advice to those looking to build their best physique.

In 2006, at 68 years old, Serge Nubret wrote his autobiography, Je suis... Moi & Dieu (I am... Me and God), in collaboration with Louis-Xavier Babin-Lachaud. The book, available only in French, shares his life story and explores his Christian beliefs.

Death:

In March 2009, Serge Nubret was found unconscious at home and taken to Lariboisière Hospital, where he was diagnosed in a coma. He never regained consciousness and passed away in April 2011.

Acting Career:

Aside from his achievements in bodybuilding, Nubret also pursued a career in acting. He appeared in over 25 films, including the documentary "Pumping Iron" in 1977, where his rivalry with Schwarzenegger was highlighted. Additionally, he had a recurring role in the French television series "Breakfast Included" during the 1980s.

List of Bodybuilding Titles

1958
- Mr. Guadeloupe — Winner
1960
- IFBB World Most Muscular Man — Winner
1963
- NABBA Pro Mr. Universe — 2nd
1964
- NABBA Pro Mr. Universe — 2nd
1969
- IFBB Mr. World, Tall — 2nd
- NABBA Pro Mr. Universe — 3rd
1970
- IFBB Mr. Europe, Tall — Winner
1972
- IFBB Mr. Olympia — 3rd
1973
- IFBB Mr. Olympia — 3rd
1975
- IFBB Mr. Olympia, Heavyweight — 2nd
1976
- WBBG Mr. Olympus — 2nd
- NABBA Pro Mr. Universe — Winner
1977
- WBBG Mr. Olympus — Winner
- WBBG Pro Mr. World — Winner
- NABBA Pro Mr. Universe — 2nd
1978
- NABBA Pro Mr. Universe — 2nd
1981
- Pro WABBA World Championships — Winner
1983
- Pro WABBA World Championships — Winner

Serge Nubret Workout

Serge Nubret's workout routine was renowned for its emphasis on high volume, high frequency, and moderate weights. Unlike other bodybuilders who lifted extremely heavy weights, Nubret used moderate weights with high repetitions.

He believed in training each muscle group twice a week, focusing on compound exercises to build strength and aesthetics. Nubret's philosophy centered around achieving a "pump," which he believed was essential for muscle growth and definition.

This approach involved lifting moderate weights for higher reps, typically 12-20 per set, with minimal rest periods between sets—usually 30-60 seconds.

Here are some key principles of his workout style:

High Volume Training – He performed many sets and reps to keep his muscles under tension for a longer time, leading to better muscle growth and definition.
Moderate Weights – Nubret avoided heavy lifting, instead focusing on lighter loads that allowed him to maintain perfect form throughout each exercise.
Short Rest Periods – Nubret took very little rest (30-60 seconds) between sets to keep his muscles engaged and increase overall workout intensity.
High Frequency Training – Nubret trained each major muscle group twice per week.
Mind-Muscle Connection – Nubret emphasized the importance of focusing on the contraction of the muscles during each exercise. This mental connection helped him engage the target muscles more effectively.
No Excessive Cardio – He rarely did traditional cardio. Instead, his high-rep training kept his body lean and in peak condition.
Daily Ab Training – Nubret was famous for his rigorous ab routine, performing 2,000 sit-ups every morning without rest.

Weekly Workout Split

Nubret's workout split was structured as follows:

Monday and Thursday: Chest, Quads, and Abs

Squats: 8 sets of 12 reps
Leg Press: 6 sets of 12 reps
Leg Extension: 6 sets of 12 reps
Bench Press: 8 sets of 12 reps
Flat Bench DB Flyes: 6 sets of 12 reps
Incline Bench Press: 6 sets of 12 reps
Incline DB Flyes: 6 sets of 12 reps
Dumbbell Pullovers: 6 sets of 12 reps

Tuesday and Friday: Back, Hamstrings, and Abs

Chin Ups: 6 sets of 12 reps
Behind the Neck Lat Pull Downs: 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 Curls: 8 sets of 15 reps
Standing Leg Curls: 8 sets of 15 reps

Wednesday and Saturday: Shoulders, Arms, Calves, Abs

Shoulder Press: 6 sets of 12 reps
Front Raise – 6 sets of 12 reps
Lateral Raises: 6 sets of 12 reps
Upright Row – 6 sets of 12 reps
Barbell Curls: 6 sets of 12 reps
Dumbbell Curls – 6 sets x 12 reps
Triceps Pushdowns – 8 sets of 12 reps
Triceps Dips – 8 sets of 12 reps
Calf Raises – 8 sets of 12 reps

Serge Nubret Diet

Serge Nubret followed a unique and unconventional diet that focused on high protein intake and simplicity. Here are key features:

Nubret believed that protein was the most important nutrient for building muscle. He consumed between 400 to 600 grams of protein daily, primarily from red meat.
Horse meat was his preferred source of protein, and he sometimes ate up to 6 pounds of it in a single day.
He believed that any excess protein not used for muscle building would be converted into energy by the body.
Unlike many bodybuilders who ate six small meals throughout the day, Nubret preferred eating just two or three large meals.

Meal Structure

Here’s an example of his typical daily meals:

Meal 1:
- 8 eggs
- 4 pieces of toast
- Milk
Meal 2:
- 3-4 pounds of meat (often horse meat)
- Rice
- Milk
Meal 3:
- 3-4 pounds of meat
- Spaghetti
- Milk

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FAQs: Serge Nubret

Q: What was Serge Nubret's training philosophy?

A: Nubret emphasized high-volume, high-frequency workouts with moderate weights and high reps. He focused on achieving a muscle pump and maintaining a symmetrical physique.

Q: Did Serge Nubret use steroids?

A: Nubret claimed to train naturally, relying on intense workouts and proper nutrition rather than steroids.

Q: What was Serge Nubret’s diet like?

A: Nubret ate a lot of red meat, rice, and beans, sometimes consuming up to 6 lbs of red meat daily while preparing for competitions. His diet also included chicken, fish, steak, lentils, vegetables, and fruits.

Final Thoughts

Serge Nubret was a well-known figure in bodybuilding, recognized for his high-volume training style and disciplined diet. Over his career, he competed in several major competitions, including Mr. Olympia and Mr. Universe, and later founded the World Amateur Bodybuilding Association (WABBA).

His approach to training focused on endurance and aesthetics rather than lifting heavy weights. Outside of competition, he remained involved in bodybuilding through coaching and writing.

Even after retiring, he continued to train and share his knowledge with others. His legacy continues to inspire bodybuilders and fitness enthusiasts worldwide.

About Other Bodybuilders, You Might Be Interested In

Sources:

https://en.wikipedia.org/wiki/Serge_Nubret
https://fitnessvolt.com/14483/serge-nubret/
https://barbend.com/serge-nubret/
https://www.greatestphysiques.com/male-physiques/serge-nubret/
https://www.weikfitness.com/interview-bodybuilder-serge-nubret/

Photo Credits:

The Barbell

Written and Sponsored by Leonard Shemtob

Leonard Shemtob is President of Strong Supplements and a published author. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard appears on many podcasts, written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding.

Leonard's articles have been published in many top publications around the web. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. For more detailed information, visit his official blog.