Hey Cavepeople, 

I hope all is well in the world of the simple.  While split typically varies and is assigned to help maximize functionality in training and recovery from session to session.  There are a few different splits that I like to use in Caveman Training.

Vertical - Horizontal Split

The Vertical-Horizontal Split can be used in either a 3 or 4 day training split, and is based on the movements.  If you are standing, those exercises are done on the vertical day, and if you’re laying or bent, those exercises are done on the horizontal day.  Keeping with the simplicity of the Caveman Lifestyle, we’re keeping the exercises simple.

Vertical Days
Primary Exercies
Squats
Front Squats
Dead Lifts
Stiff-Leg Dead Lifts
Hack Squats
Zercher Squats
Plyometric Vertical Bounds

Secondary Exercises
Pull Ups
Dips
Pull Downs
Seated Rows
Standing Arm Work

Horizontal Days
Bench Press (and all variations)
Bent Rows 
Push Ups
Leg Press
Glute Hamstring raises
Lying Arm Work
Plyometric Broad Jumps 

Legs, Push, Pull Split 

Typically a three day split, it’s one of the most popular and one where I think body part training probably spurned from.  Simply put, each day has a focus, and the workout revolves around a specific lift and making that lift stronger, hence increasing muscle growth.

Leg Day - Focuses on Squats

Push Day - Focuses on Bench

Pull Day - Focuses on Dead Lift

Of course all of the muscles that go into those specific lifts are also trained on the specific day as well (other chest, shoulders and triceps exercises on push day and so forth).  Simple, and a popular split for beginner cavemen.

Full Body Split

While most elite athletes train in this style, unfortunately those who are looking to change their body and look amazing quicker avoid it.  Since I’m a fan of mixing in circuit/Cross-Fit Style training into workouts to keep things fresh and to bust through plateaus, full body is an excellent way to train.  Whether it is a high intensity circuit or a day of squats, benches and deads with various volumes, the full body training split is an excellent way to train the body.  Of course, program design is important, and since you’ll be using many of the same muscles in multiple workouts during a given week, it is important to work intense, yet, focus on doing less volume in each workout on a specific group.

The caveman must be functional to survive, and a full body split is a great way to keep train with functionality in mind.

Upper Lower Split

This may be my least favorite split that I’ll authorize, but it has a place.  I like using this as a four day split (Monday - Lower, Tuesday - Upper, Thursday - Lower, Friday - Upper for example) but it can be a 3 day split that just continues week to week.  Regardless, it’s simply broken up based more on the exercise and not broken up by functionality. 

The split you choose to follow depends on your goals and what areas of weakness you need to focus on to correct.  Noticeably absent is the 5-6 day body part splits, of which I feel overdo it and make little sense from a recovery and of a functionality standpoint.

Sample workouts and nutrition plans coming soon!

Captain Caveman

Hey Cavepeople,

Here is my basic food list for the Caveman Program.  Each phase will have additions and subtractions, however, these are the foods that will consistently be present for the Caveman to live and flourish on.

I will follow this post up with basic nutritional guidelines.  I have also decided that I will make separate posts for the nutritional demands of each Caveman Lifestyle Phase, including the removal and addition of different foods for each phase.

Meat (Protein) 

chicken breast

turkey breast

lean ground turkey

swordfish

orange roughy

haddock

salmon

tuna

crab

lobster

shrimp

top round steak

top sirloin steak

lean ground beef

buffalo

lean ham

egg whites or substitutes

trout

low-fat cottage cheese

wild-game meat

Glucose (Carbohydrates)

sweet potato

yams

squash

pumpkin

steamed brown rice

steamed wild rice

whole grain pasta

oatmeal

barley

beans

kidney beans

strawberries

melon

apple

orange

whole grains

Plants (Vegetables for digestion and nutrition absorption)

broccoli

asparagus

lettuce

cauliflower

green beans

green peppers

mushrooms

spinach

tomato

brussels sprouts

artichoke

cabbage

celery

zucchini

cucumber

onion

Healthy Fats

avocado

sunflower seeds

pumpkin seeds

olives

nuts (almonds, pistachios, etc)

In the next post, I will explain food combinations and a few principles to get you started on the nutrition portion of the Caveman Lifestyle.  

Captain Caveman (Boyd)

Hey Cavepeople,

For drastic physique change, simple is always better.  Yes, there is some serious science that goes behind the actual transformation of the body - understanding the interaction of hormones (production and sensitivity to them), how to put together a program and of course, determining when and exactly what to eat can be quite overwhelming.

The caveman approach eliminates much of the usual confusion.  The food list is just long enough to give you variety to avoid going insane, and contains foods to ensure that you’re getting the proper nutrients your body needs for fuel and recovery.  The essential exercise list has no elaborate, nor hokey exercises you see personal trainers at your gym walking their clients through (stand on one leg, balance this ball on your nose, and bark like a seal).

The Caveman Program is broken up into four different distinct phases: the Adaption Phase, the Drastic Phase, the Recovery Phase, and the Lifestyle Maintenance Phase.  Each phase has a definitive purpose, and while the phases are initially sequential, there are instances where the caveperson may go back into a previous phase.

The first phase in the Caveman Program is the Adaption Phase, which serves as “indoctrination” into the Caveman Lifestyle.  This is where the new caveman (or cavelady) learns the caveman nutrient timing methods, baselines their diet, and becomes accustomed to the Caveman Training Principles.  Time in this phase varies, depending on the individual, but it is recommended that it last two to four weeks.  The food list is less restrictive than the subsequent phase, but it is important that the caveperson does not deviate from the food list during the adaption phase.

The next phase is the Drastic Phase, and there is no coincidence that I have named it as such.  Drastic results call for drastic measures, and this is where the rubber hits the road.  I honestly don’t think that anyone sets out on a workout program or a diet with the intentions of light to moderate changes.  That isn’t to say that everyone starts out with the goal that they’re going to be a competitive bodybuilder or a fitness model, but who doesn’t want to look at the very least toned, athletic and well-conditioned?

The Drastic Phase is the most intense and where focus and preparation are paramount.  It is also the most restrictive, most regimented and will require the most discipline.  Most importantly, this is where the body will undergo the most radical change.

The duration of the Drastic Phase varies, but due to the intense training and hardcore nutritional program, I recommend not exceeding more than 15 weeks in the Drastic Phase.  If it is your first time entering into the Drastic Phase, I recommend not exceeding 12 weeks.  With that being said, stay focused and give the body time to change - I recommend a minimum of 8-10 weeks in this phase.

Upon the completion of the Drastic Phase, every caveperson must enter into the Recovery Phase.

Long term restriction and intense training takes a toll on the body, and the Recovery Phase is designed to allow the body and to “recover” and re-energize.  The biggest change in this phase from the Drastic Phase is a reduced workload/intensity in training and a slightly less restrictive food list.

Based on the duration of the Drastic Phase, the Recovery Phase should be approximately 2-3 weeks in duration.

The fourth phase is the Lifestyle Maintenance Phase, and once the caveperson has gotten to where they want to be, this is the phase in which they will spend most of their time.  This is where the caveperson enjoys the fruits of their labor.  The food intake is the least restrictive (yet, still disciplined) and the training regimen is centered around maintenance and slight progression, versus drastic progression.  This is the part of the program that is much more of a lifestyle in that it is sustainable and very flexible.

After completing the Drastic and Recovery Phase, I recommend a minimum of 6-8 weeks in the Lifestyle Maintenance Phase before re-entering the Drastic Phase, as the intensity from each Drastic Phase takes time psychologically and physically to be ready to repeat the phase.  Once the caveperson has entered into the program and has been through each phase, the caveperson can go from the Lifestyle Maintenance Phase to the Drastic Phase without going through the Adaption Phase.  However, I do recommend that if you leave the Caveman Program lifestyle for more than 2-3 weeks, entering into the Adaption Phase before going through the Drastic Phase for the best results.

I’ll be into more detail on each phase in future posts, so check back often.

Boyd
boyd@the-personal-trainer.com

Hey everyone, welcome to the Caveman Blog!

I’ve been working on a lot of things over the last few months: my online personal training service, expanding my personal training studio and a few other projects. Right now is the perfect time to introduce you to my “Caveman Program”.

Most people look at a lifestyle change (and a subsequent physique transformation) as a daunting and overwhelming task. Reading through the accumulated resources that we have available (magazines, books, internet message boards, etc) is tedious and a bit nerve-racking in itself, because as soon as you “learn” something, the information is completely contradicted in the next article you read.

Losing fat and drastically changing the body is not an easy task whatsoever. In theory, it is a simple thing. Make no mistake – there IS a lot of science behind the process. Every exercise you do and every bite of food you take should have a distinct purpose. However, unless you just like to know “how” things work, you need not bog yourself down with these details to will lead to “paralysis by analysis” and eventual discouragement (leading to not reaching your goals).

With that being said, my personal training service is built on “doing it” AND “understanding it”. I’ll get you where you want to be and help you understand, to any level of detail you may be interested in, why we’re doing what. However, after training hundreds of clients over the years, I realize that many people just want to get from point A to point B and know how to sustain the results while continually making progress once they have completed their personal training program with me. Obviously, the more simple I keep things, the more progress they are able to make in the long term, even long after they have stopped using my services. Hence, the creation of my “Caveman Program“.

Don’t confuse this with anything else you’ve read or done before. I could tell you how easy it is and how you will obtain the greatest results anyone has every obtained on any exercise program or diet. Exercise OR diet – which is the Caveman approach? Neither. Or, maybe both, and a bit more. I prefer to think of it as a lifestyle.

No matter what your goals are, the first thing you have to do is understand one simple thing: “Why am I not already there?” Is it because you eat junk food? Is it because you’re unable to stay consistent? Is it because you’re too busy to do what you need to do? Ask yourself why you aren’t where you need to be and face it head on. While there are many programs, books, DVD’s, and websites out there that tell you that you only need to eat this, take this or do that, this is not one of those.

Regardless of who you are, the greatest exercise program and nutritional strategy will not work if you are not willing to address your personal faults and do what is necessary to fix those issues.

This program is NOT for every person that is looking for a quick fix. I’m not going to push any crazy supplements on people. No miracle fat loss pills. No 15 minute workouts. This is about correcting bad habits, putting forth effort, working hard and being accountable. Everything has a purpose, even the name of the program.

There’s a difference between this program and our ancestors from thousands of years ago. First and foremost, through science, we know that the caveman was actually not in physically appealing shape, mainly, because they went against many of the principles that I preach and require clients to practice (had I been around, I would’ve kept the caveman in much better shape). The caveman, due to circumstance, had imposed fasting (as they obtained food by hunting and gathering, and these things are greatly restricted by conditions such as inclement weather). Of course, the caveman didn’t have the modern gyms and fitness centers that we have now. Believe it or not, this isn’t as important as one may think, as training in itself, in a primitive style (the simple lifting of objects) is the most effective style of exercise ever created. The over-complication of program design, crazy machines and ridiculous exercise gadgets has turned the science behind exercise into a joke and had limited more people than it has empowered. Think I’m wrong? Walk into any gym in your town right now – tell me how many people are actually in shape. You’ll see that very few people even look like they workout. I think that’s kind of funny, as there are several franchises, such as Planet Fitness, that sale the “no intimidation zone” as part of their sales pitch. Trust me, the condition and shape at your average gym or fitness center is typically no better than you’ll find at your local bar or coffee shop.

We have a couple of advantages that the caveman simply did not have:
-Availability of food. We control when we eat and what. The latter, for many people, is a concern that will be addressed. I will be educating you on WHAT to choose and HOW to choose it.

-We have more than trees and rocks to lift.

No matter your fitness goals, if followed, this will be the most effective fitness program you will ever follow. It is not a one size fits all program. It isn’t casual. It isn’t as simple as doing one thing or the other. It will not work well with Nutri-systems or Weight Watchers. The program is scalable and is designed for all fitness levels and fitness goals. Whether your goal is to look better in a bathing suit, lose fat and transform your body, compete in a fitness competition, get ready for the beach or a wedding, or to simply improve performance in day to day tasks, this will be the only program you will ever need.

What makes me so sure? Well, I’m fortunate enough to have my own group of test subjects (clients) and their results are anything but typical.

In the coming weeks, I’ll be writing much more and also posting a few video blogs about the Caveman Program. I’m also working on a website dedicated strictly to the program. And yes, the book is coming as well.

There’s so much to discuss and so many aspects of the program that I will be discussing, but I wanted to take a second (or over 1000 words, sorry) to get the idea out there. Get ready – the Caveman Program isn’t for everyone. It’s only for those that are completely serious and committed to obtaining the body of their dreams.

Boyd Myers