Hey Cavepeople,

I hope everyone is doing well.  It is now Spring, and it appears that the ice age is over, making survival of the caveman and cavelady simpler.

In an earlier post, I touched on the Caveman Training approach, and mentioned that Caveman Training revolves around multi-joint, compound, simple exercises.  Let me clarify: the caveman is efficient and will use whatever tools are at his dispense, however, it is important that the individual keeps the training simple, centering their workout around these movements.

Legs
Front Squats, rear squats, hack squats, other squat variations, stiff-leg dead lifts, glute-hamstring raises, lunges

Back
Dead lifts, pull ups, chin ups, bent rows and other rowing variations

Chest
Bench Press variations (dumbbell, barbell, incline, flat, decline, varying grips, etc), pushup variations, dips

Shoulders
Presses and rotator cuff style raises and movements 

Triceps
The triceps will receive stimulation from most caveman chest exercises, but adding bench dips, other bench press grips, skull crushers, and various extensions, the caveman and cavelady can obtain desirable triceps.

Biceps
As the triceps are highly trained during chest work, the biceps will receive the same type of stimulation from back movements.  In addition, the obvious movement for bicep training is curls.

Other Movements
Unlike the earlier caveman who failed to adapt, we are going to use advances in training science to make the most out of our training, to add variety, and to absolutely exhaust us when we’re working out (okay, that’s just an added bonus).

Plyometrics
Box jumps, vertical and horizontal bounds, speed jumps,  etc

Core Movements
Hanging movements, floor movements, bench movements

Some of these exercises may seem foreign, but don’t get upset, grab a club and beat your family out of frustration.  I am in the process of filming and adding videos of every exercise that I have listed here (and many, many more).

This is just of the list of exercises.  Some workouts will use many different movements, some workouts will include many different body parts - others may include one or two exercises and just one body part.  In future posts, I’ll explain rep range, set determination and progression and how to build your program training program to suit your fitness goals.  Remember, the blog is evolving and will be all inclusive.  I’m in the process of creating a food list for each distinctive cave of the Caveman Diet and intend to have that up ASAP.

Until next time,

Captain Caveman (Boyd)

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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