T Nation

Sentoguy: How Do You Train?

well I actually was thinking when i was reading some of the other how do you train threads that Sentoguy would be a good guy to have his own thread since he is one of the larger and more knowledged individuals here. Then I saw cc’s post which said that and I decided to make it haha. SO tell us sentoguy how do you train. Btw ill do what gerdy did just for no reason o ya i did it =] haha

Hehe.

Well deserved, though, Sento is one always friendly and terribly helpful guy…

And way more well-read than I am :wink:

he doesnt!

Sento is also the man. Hope he lays it on us in this thread.

This should be a good one - but it seems like some of these “How Do You Train” threads are based on large men who have/do train DC style. Just an observation.

[quote]SSC wrote:
This should be a good one - but it seems like some of these “How Do You Train” threads are based on large men who have/do train DC style. Just an observation.[/quote]

well only two, gerdy doesnt plus maybe thats telling you something haha. tht maybe dc works =p

[quote]crod266 wrote:
SSC wrote:
This should be a good one - but it seems like some of these “How Do You Train” threads are based on large men who have/do train DC style. Just an observation.

well only two, gerdy doesnt plus maybe thats telling you something haha. tht maybe dc works =p[/quote]

Maybe :wink:

But I don’t think Sento only ever did DC, we all started with something else… And since a lot of people here are in the beginner and intermediate stages, the info on how most guys who are a little further along used to train should come in handy.

Also guys, ask questions if you have them… Cheating (recently covered in my thread, but more can be said on it I’m sure!), Rep Tempo, How to get enough food in, whatever. If you have a question, ask it…
Or else these threads won’t get much longer than 2 pages each :wink:

Sento, what are your favourite exercises for the different body parts?

Also, what are your stats now (height, weight, bf%, and maybe some PR lifts)?

[quote]pinkponyz wrote:
Sento, what are your favourite exercises for the different body parts?

Also, what are your stats now (height, weight, bf%, and maybe some PR lifts)?[/quote]

Taken from the best exercises thread in the T-Cell

[quote]Sentoguy wrote:
These would be mine and why (and some of these are tough to call “best”, more like favorite)

Chest- Incline Bench (smith or barbell)- lots of people have lagging upper chests

Traps/back thickness- Rack Pulls- more of a total back thickness builder, shrugs would be the best isolation trap builder

Lats/back width- Rack Chins- just like this exercise

Lower Back- Deadlift- nothing else allows you to use anywhere near the amount of weight

Biceps- Alt DB curl- allows you to use lots of weight, allows for supination (even better if you use an off-set grip)

Triceps- Reverse Grip Smith bench- allows a lot of weight to be used and better tricep stimulation than the free weight version (though that one’s good as well)

Forearms/flexors- BB wrist curl, extensors/brachioradialis/brachialis- pinwheel curls or standing reverse BB curls (I like the ez curl bar for these).

Quads- Squats (really tough to say any one is the “best” though, any heavy pressing exercise is a good quad builder)

Hamstrings- Stiff-Legged Deadlift- hip extension hamstring exercises usually allow for more weight, and a better stretch

Calves- Gastroc- donkey calf raise, soleus- seated calf raise

Shoulders- Seated BB press- total shoulder mass, lateral raise- shoulder isolation (medial delt) exercise

Abdominals- (Ooh, I’ve done some doozers in this department, some of which took quite a while to work up to, so for the average person I’d say) upper- High cable crunch, lower- hanging leg raises, transverse/total core- ab wheel/bb roll-outs (out at angles to sides as well to really hit the obliques)[/quote]

[quote]crod266 wrote:
well I actually was thinking when i was reading some of the other how do you train threads that Sentoguy would be a good guy to have his own thread since he is one of the larger and more knowledged individuals here.

Then I saw cc’s post which said that and I decided to make it haha. SO tell us sentoguy how do you train. Btw ill do what gerdy did just for no reason o ya i did it =] haha[/quote]

Damn it crod, making me feel all important and shit. :wink:

How I currently train is DC 2 way split (people can check out the DC thread if they want to learn more about it, and feel they’re ready).

How I used to train…

I’ve definitely taken the long, winding road less traveled when it comes to training. One which, although I learned some very helpful and useful lessons on, I would not direct someone else to follow.

When I first started seriously lifting I was already 18 and began training with a focus on martial arts. Although, I had been fascinated with muscles, greatly wanted to acquire them earlier from an early age, and read quite a few Muscle & Fitness magazines looking for ways how to get there.

Unfortunately, I was advised not to begin weight training until after I had finished growing or else it would stunt my growth. Oh, the irony as I only wound up being about 5’7" anyhow and wasted my best potential years for growing as well.

Damn I wish I could get those years back and I strongly advise anyone who is told to do the same to NOT listen to whoever is telling you to do that.

So, at 18 I started (all 130 lbs of me), using a full body program that I got from a Bruce Lee book of all places LOL. Thanks to newbie gains and my very basic understanding of progressive overload I gained some strength and some muscle.

Unfortunately not nearly what I should have, since I was then unaware of the need to eat big and since the program was far from optimal. But I no longer looked like Christian Bale in The Machinist, LOL.

Then came my years seriously training MA where I learned how to really push myself to and beyond my limits. I learned that I could do anything I put my mind to, and to never give up, because that was really the only way that you could truly fail.

After that, I again refocused my attention on BB’ing and found out the importance that food makes to gaining muscle.

However, due to a complete information overload I still wound up trying just about every program and training method in existence along my quest to build muscle.

I tried CW’s high frequency stuff, I tried “Power Factor Training” (Holy shit what a load of crap that is, LOL), I tried numerous splits (the one that worked best for me was a Push/Pull/Legs split), I tried BW/gymnastics style training, I did Bill Starr’s 5x5 (a good intermediate program IMO),

I tried Trevor Smith’s “Beyond Failure Training” (crazy intense program), GVT (which isn’t bad for conditioning), 1-6 principle, etc… You name it, I’ve probably tried it (and gave it a good few months to work, if not longer).

That’s not a chronological order and I definitely had better results with some programs than with others.

But eventually, and the reason why I finally wound up going with DC, I realized that the times in my training career when I had made the most progress were when the focus of my training was on getting stronger, while lifting in moderate rep ranges, keeping the volume fairly low, and of course eating and resting enough to allow growth.

Basically I had come full circle back to the most basic training principles, but unfortunately I had wasted a whole heck of a lot of precious time (that I will never get back) chasing my tail after the “newest and most high tech, super complicated, ultra sophisticated training program known to man.”

That’s one of the reasons why I am so adamant about steering people away from unsubstantiated programs on this forum.

At some point Prof X (thanks for your unending insistence for others to look at real world results X), and others got through to me that it didn’t matter what research studies said. What mattered was the actual flesh and blood examples of who had actually been successful building muscle.

Ever since I’ve stopped worrying about every minute detail, stopped taking the advice of those who try to go against the grain and break the rules that have proven so effective over time, and just focused on progression my results over the past few years have far exceeded the results of all those years that came before them. And now, I’m closing in on 100 lbs of muscle gained from where I began.

I’m not nearly as big as guys like Carnage, Bauer or X, but for someone who considers themself to have, let’s just say less than stellar genetics for building muscle,

Not great insertions or long muscle bellies that make me look as aesthetic as guys like 1morerep or Mad Titan, missed out on their best growth years, have never used any anabolics, and didn’t realize the importance of food until well along their journey, I’d say that I haven’t done too bad for myself.

Ok, now to end this novel (sorry for the long read guys) I’d like to thank you guys for considering me worthy of having a thread dedicated to my training. I’m not really one for being in the spot light, but if doing so might help someone else along their journey, so be it. :slight_smile:

appreciate the time you guys spend shedding light on various truths, fallacies, and other observations.

[quote]pinkponyz wrote:
Sento, what are your favourite exercises for the different body parts?

Also, what are your stats now (height, weight, bf%, and maybe some PR lifts)?[/quote]

height-too short
weight-not enough for my likes yet (but getting closer)

bf%- heck of a lot more than 12% :wink:
PR’s- My best would be a 600 lb rack pull from my knees for 4 (my back and butt have always been my strongest body parts and I can pull quite a bit more from my knees than off the floor because of this).

[quote]Sentoguy wrote:
crod266 wrote:
well I actually was thinking when i was reading some of the other how do you train threads that Sentoguy would be a good guy to have his own thread since he is one of the larger and more knowledged individuals here.

Then I saw cc’s post which said that and I decided to make it haha. SO tell us sentoguy how do you train. Btw ill do what gerdy did just for no reason o ya i did it =] haha

Damn it crod, making me feel all important and shit. :wink:

How I currently train is DC 2 way split (people can check out the DC thread if they want to learn more about it, and feel they’re ready).

How I used to train…

I’ve definitely taken the long, winding road less traveled when it comes to training. One which, although I learned some very helpful and useful lessons on, I would not direct someone else to follow.

When I first started seriously lifting I was already 18 and began training with a focus on martial arts. Although, I had been fascinated with muscles, greatly wanted to acquire them earlier from an early age, and read quite a few Muscle & Fitness magazines looking for ways how to get there.

Unfortunately, I was advised not to begin weight training until after I had finished growing or else it would stunt my growth.

Oh, the irony as I only wound up being about 5’7" anyhow and wasted my best potential years for growing as well. Damn I wish I could get those years back and I strongly advise anyone who is told to do the same to NOT listen to whoever is telling you to do that.

So, at 18 I started (all 130 lbs of me), using a full body program that I got from a Bruce Lee book of all places LOL. Thanks to newbie gains and my very basic understanding of progressive overload I gained some strength and some muscle.

Unfortunately not nearly what I should have, since I was then unaware of the need to eat big and since the program was far from optimal. But I no longer looked like Christian Bale in The Machinist, LOL.

Then came my years seriously training MA where I learned how to really push myself to and beyond my limits. I learned that I could do anything I put my mind to, and to never give up, because that was really the only way that you could truly fail.

After that, I again refocused my attention on BB’ing and found out the importance that food makes to gaining muscle.

However, due to a complete information overload I still wound up trying just about every program and training method in existence along my quest to build muscle.

I tried CW’s high frequency stuff, I tried “Power Factor Training” (Holy shit what a load of crap that is, LOL), I tried numerous splits (the one that worked best for me was a Push/Pull/Legs split), I tried BW/gymnastics style training, I did Bill Starr’s 5x5 (a good intermediate program IMO),

I tried Trevor Smith’s “Beyond Failure Training” (crazy intense program), GVT (which isn’t bad for conditioning), 1-6 principle, etc… You name it, I’ve probably tried it (and gave it a good few months to work, if not longer).

That’s not a chronological order and I definitely had better results with some programs than with others.

But eventually, and the reason why I finally wound up going with DC, I realized that the times in my training career when I had made the most progress were when the focus of my training was on getting stronger, while lifting in moderate rep ranges, keeping the volume fairly low, and of course eating and resting enough to allow growth.

Basically I had come full circle back to the most basic training principles, but unfortunately I had wasted a whole heck of a lot of precious time (that I will never get back) chasing my tail after the “newest and most high tech, super complicated, ultra sophisticated training program known to man.”

That’s one of the reasons why I am so adamant about steering people away from unsubstantiated programs on this forum. At some point Prof X (thanks for your unending insistence for others to look at real world results X), and others got through to me that it didn’t matter what research studies said. What mattered was the actual flesh and blood examples of who had actually been successful building muscle.

Ever since I’ve stopped worrying about every minute detail, stopped taking the advice of those who try to go against the grain and break the rules that have proven so effective over time, and just focused on progression my results over the past few years have far exceeded the results of all those years that came before them. And now, I’m closing in on 100 lbs of muscle gained from where I began.

I’m not nearly as big as guys like Carnage, Bauer or X, but for someone who considers themself to have, let’s just say less than stellar genetics for building muscle, not great insertions or long muscle bellies that make me look as aesthetic as guys like 1morerep or Mad Titan, missed out on their best growth years, have never used any anabolics, and didn’t realize the importance of food until well along their journey, I’d say that I haven’t done too bad for myself.

Ok, now to end this novel (sorry for the long read guys) I’d like to thank you guys for considering me worthy of having a thread dedicated to my training. I’m not really one for being in the spot light, but if doing so might help someone else along their journey, so be it. :slight_smile:

[/quote]

nice post man, u sound like me haha I tried every god damn workout at lke 16 and took me about 2 years to realize Its bullshit haha

whats your nutrition look like sentoguy?

[quote]crod266 wrote:
whats your nutrition look like sentoguy?[/quote]

Right now I’m using a carb rotation model.

Now, before every beginner jumps on the carb rotation/carb cycling bandwagon after reading this. I’ll say that it’s not the way I would suggest a beginner eats. Not because it wouldn’t work of course, but because I firmly believe that one should keep things as simple as possible until they become habit, and only then fine tune them.

So, maybe just start out eating every 2-3 hours, make sure that you eat protein with every meal, and make sure that you get in a surplus of calories (something like Berardi’s 7, I think it’s 7, rules).

Once that becomes habitual, then maybe start focusing on individual macronutrients. Maybe start with something simple like getting in 1.5-2g of protein per lb of bodyweight. Then maybe start adding in carb cut-offs. Then, maybe start experimenting with things like carb rotation/cycling.

If you tried to jump right to the last step from the get go, you’d almost certainly burn yourself out.

I should also mention that I tend to thrive on fixed schedules and not do so well on way just letting my hunger dictate when I eat. So, for me something like carb rotations/carb cycling works very well, but I’m not by any means suggesting that it’s the only way to eat to get big, or that anyone who chooses a different route should change what has worked for them. This is just my preference.

As far as good choices (C_C mentioned getting in enough food), I really prefer to eat as nutrient dense foods that are also fairly easy to eat a lot of. So, for instance I prefer something like sweet potatoes to something like oatmeal if I’m going to have to eat a large number of carbs.

It also makes affording my food bill a whole heck of a lot easier if I’m buying large quantities of foods which are high in nutrient content. Like a 20 lb bag of jasmine rice (have a rice cooker which makes it really easy to cook, a great investment if you like rice),

Large quantities of sweet potatoes, really any meat that you can get on sale (obviously time for prep can also be taken into consideration, so something like boneless skinless chicken tenderloins is a lot less prep time than buying a whole chicken).

If you have access to a big freezer (as I do), buy such sale meats in bulk and then freeze what you don’t immediately prepare. Frozen veggies, again especially easy to prepare ones, can also be a good way to get large quantities of produce that keep for much longer than they usually would.

And of course, if you can also find foods that you genuinely like to eat and would eat simply for the taste, that fit into your diet and won’t break your wallet, that’s great as well.

Good stuff sento.
See, having a thread about you is better than having a thread about me, as your posts are actually coherent lol

Now, I realize this has nothing to do with bbing, what what role does MA play in your life at this point, and what things have you learned /what traits have you acquired while training for martial arts that you consider to still be helpful for you these days ?

Very cool to hear where particular folks started, and the paths they chose to get them to their current levels of progress. I always felt like I missed out on my best year too (started at 20), so it’s nice to know I’m in good company -lol

Hopefully some of the younger folks will actually read your above responses, good stuff.

S

[quote]The Mighty Stu wrote:
Very cool to hear where particular folks started, and the paths they chose to get them to their current levels of progress. I always felt like I missed out on my best year too (started at 20), so it’s nice to know I’m in good company -lol

Hopefully some of the younger folks will actually read your above responses, good stuff.

S[/quote]

Jesus guys! These threads are supposed to be helpful and uplifting, not depressing and unmotivating. I guess since I didn’t start until April 2007 at 285 fatass lbs and 25 yrs old I should just give up, huh? :slight_smile:

All joking aside, great threads, and thanks to Sento, CC, and Gerdy all for sharing their knowledge.

My question pertains to my specific situation and I’m not embarrased to admit it. This is VERY much a newbie question, but these threads are about learning right?

What would be your advice for a guy who is 27, has just under two years of training under his belt and has spent the first whole year cutting from 285 to 200. I think built back up to 230, had my body fat checked and although it was an innacurate means it is 23 or so %. I want to be big, but it seems weird eating for size when I hear everyone saying that 20% or whatever is when you’ve let yourself go!?!?!? For the record, I am 6’3, 230 lbs.

How would you tell this person(i.e. me) to train? To eat? I’ve been doing a 3 way back/bi, chest/tri, legs/shoulders routine, but lifting 5 days a week (just starting the sequence over) and concentrating on one all out set with a singular focus on strength.I pick an 8-12 weight and always go until I get 12 reps. So, if I hit 8 reps, I rest/pause it until I get 12, etc. When I can get 10 straight up, I add more weight.

Sento, CC, Gerdy, I am interested in everyone’s thoughts, but don’t want to post this is all the threads. Sorry for the length of this post.

Ask Sento 1 question get a 1,000,000 word answer.

Ask him 10 questions ^^

But seriously, you MUCH better than CC he tries so hard and fails.

xD

[quote]Cephalic_Carnage wrote:
Good stuff sento.
See, having a thread about you is better than having a thread about me, as your posts are actually coherent lol

Now, I realize this has nothing to do with bbing, what what role does MA play in your life at this point, and what things have you learned /what traits have you acquired while training for martial arts that you consider to still be helpful for you these days ?[/quote]

I still enjoy watching MMA on tv, still talk shop with friends who are into MA (wrestlers, former training partners, my instructors, etc…), and a couple times a year still attend a seminar or go down and train at my old dojo.

As far as what I learned…probably the most important lesson that I learned IMO was that 90% (probably even more) of the limitations that we think we have are actually self imposed. The thing is that you actually have to push yourself until you reach your previously thought limits and then beyond to realize this.

I learned to ignore discomfort and pain (within reason of course) and continue pushing myself until I have reached my goal.

I learned that failure is a state of mind, and that most people lose the battle because of mental reasons, not physical ones. It is the mind that quits, the body is basically capable of continuing to push itself until it literally drops dead.

In fact, the mind is so powerful and has so much control over the body’s performance that special forces personnel are actually taught to literally say “I’m stabbing you. You’re dying. You’re dying,” over and over again while they are actually stabbing an enemy soldier (this is particularly important in enemy sentry disposal). The reason is that, unless the enemy soldier’s brain actually makes the association with what they feel and what is actually happening, the soldier will continue to fight until their body either loses too much blood or their organs start to shut down (depending on where the knife wounds occur). However, if their brain makes the association it will go into “I’m dying” mode and will shut down much sooner.

All of that knowledge and experience combined help me to not only train with pretty much unlimited intensity (which would be the #1 trait that I got out of MA), but to also understand how to help others push themselves past their self imposed limitations. It also makes me much, much less paranoid about how hard it is safe to push myself and my clients (assuming that they don’t have any pre-existing health conditions that would make doing so unsafe of course).

I also built quite a bit of core, grip, and hip strength; further honed my ability to control and coordinate my body; significantly improved my balance and flexibility; and improved my cardiovascular conditioning to the point where I still have well above average cardio, even without having done much of any (other than my morning fasted brisk walking of course) in quite a long time.