Posted 07 March 2014 by Interview:

Kane Sumabat


How and when did you start training?

I started working out at 12 years old with one of those York plastic and concrete barbell sets that my father had initially intended for my oldest brother to use.


As you have been training for many years what would you say are the keys to longevity?

Many will disagree with me on this but while goals are good, enjoying the process and not just the end results, is even better.

What mistakes did you make as a newbie?

Did mostly chest and biceps. Lower body was definitely worked out only as an afterthought in my teens. And it shows. LMAO!! On the other hand, if my legs were as big as I wanted, my 'goods' would look that much smaller.

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How would you explain your style of training?

It varies. I train for aesthetics but at the same time I don't believe training for aesthetics and training for function are necessarily mutually exclusive.

You seem to incorporate alot of bodyweight exercises in your training, what do you feel are the benefits and what are your favourite bodyweight exercises to do?

My favourite would be pull-up variations and the front lever. Most bodyweight exercise generally lends itself to greater core activation and development than their barbell variation (pushups compared to bench press for example). The front lever, or front lever swings, is probably one of the best exercise for developing the lats and core.


Do you listen to music whilst training?

I rarely listen to music when training but on the rare occasions I do, Elvis' Suspicious Minds and the Superman theme song motivate me. Go figure.

What do you think about when you have to dig deep and push out that last rep?

'Please Lord, don't let me start.' At least that was the case when I went to a commercial gym. Now when I had the Batcave (my own studio) that was no longer a concern. Just always brought a change of manties (panties for men). 30 years of training, no incident. Yet.


How far ahead do you plan and prepare ahead your nutrition and training if at all?

I plan it anywhere from 4 - 12 weeks ahead.

What are you most proud of?

That I've inspired people to train... Especially members of my own family.

Do you bulk and cut or stay lean year round?

I bulk maybe 2-4 months per year. Rest of the year, I try to stay relatively lean. I prefer staying pretty close to my maintenance whether bulking or cutting. This way, when bulking less fat is gained, and when cutting, less lean mass is lost.

What types of cardio do you do?

I don't. I did enjoy the concept II rowing machine of all the traditional forms of cardio at one time. And at one point I was considering purchasing the Jacob's Ladder apparatus as well for my studio. For almost 2 years incorporating superset ladders has been my main form of cardio/ conditioning. Here I would take say...95 lbs and perform 10 reps of overhead squats immediately followed by 1 pullup. With as little rest as possible I would immediately perform 9 reps of overhead squats and now 2 pullups. I continue decreasing the reps for overhead squats while increasing the reps for pullups until I've performed 1 rep of overhead squats and 10 reps of pullups. I record my time and try and beat it. I incorporate this type of workout 1-3 times per week.

What is your training routine like?

Workout routine by Kane Sumabat

What is your nutrition like when trying to get in peak condition?

Actually, I’ve recently been experimenting with incorporating Intermittent Fasting with my IIFYM approach. I train fasted and usually don't consume my first meal until after 4 pm. Once or twice per week I also try to push the fast to 20 hours. Priority is still given to hitting specific number in my total calories and protein. As an experiment, I'm actually trying to fit in one to two dozen Krispy Kreme original glazed donuts per week in my current diet while hitting my macros. My progress is on my instagram account timbahwolffff (four F's for each time my account has been deleted by IG for being flagged.)

Who are your favourite athletes, bodybuilders
or fitness models?

Serge Nubret and Frank Zane. I like the Physique category as well. Among them, Sadik would probably be one of my favourites.

What supplements do you use if any?

Being sponsored by Controlled Labs I use many of their products. Among which are the Orange Triad and Oximega Greens combo, fish oil (6-12 caps), Purple Wraath and Blue Gene. And if you haven't tried it their new protein powder pronom23 has replaced Muscle Milk as my favourite taste wise. Especially the chocolate cupcake batter. I also take baby aspirin with my fish oil, as well as 3-6g of Vitamin C and 6000IU of Vitamin D.

What top 3 tips would you give to anyone wanting to get CutAndJacked?

1. Track your macros and calories.
2. Track your workout (reps, sets, loads) to ensure progressive overload.
3. Rinse, Repeat and enjoy.

Kane Sumabat 

Year of birth: 1968
Height: 5'10
Weight: 175lbs (most of the year)


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