“Caveman” is a popular poster on T-Nation’s forum. He is called that because he is a Geologist. He is from Chile, played tennis, did gymnastics, and grapples. He takes off of training every few weeks to do Geological field studies. That means he carries a backpack full of samples ( up to 100 lbs. ) through the Andes Mountains for 10 to 15 days. For a full view of his commentary go to T-Nation.com and search, “Caveman”. Here are some short portions of his philosophy of training.
“When it’s EDT style I do one day one off and every 3 weeks take a full weekend off (those workouts take me like 45 mins, HST I have managed to do under 40 mins.
OK, few numbers, bare in mind that I work mostly supersets with 2 compound movements, kinda EDT way but for 4-6 sets. So yesterday the first SS was squat and inclined bench, in both I go for 7-8 reps, using 330 for squat and 240 for the incline bench. With that I did 5 SS with 30 secs rests in between. Next was alternate lunges with 220 (7 reps each leg in an alternate way, thats 14 in a row) and BB row with that same weight, also for 7 reps. With that i did 4 SS, had my shake and got out of there in some 40 minutes all together. When I deadlift with this kind of workout, weight is around 370-400, mixed with standing shoulder press, using my legs too, with 210-200. That SS is a killer, almost to faint after the last reps.
OK, those are the movements I care about, all others I just go for it.
Hi, some days ago I was asked about getting really lean, lets say 6-5%. Well, my approaches usually have HIIT or some kind of cardio or whatever you want to call it, till Im around 10%. Starting then I do no more of that and just handle my diet and workouts, I use things like Fat to Fire , any of the Meltdowns or EDTs, and make small changes, like exercises, TUL and rep range. That is, I use mostly compound moves, as almost always, heavy weights, low reps (5-7) and very short rest intervals.
One thing that has worked is the 45 min barrier, whatever workout Im using I finish at most in 45 min, If Im not done yet, I still cut it and go home. That way Ive noticed I can keep the most lean tissue when going on low calorie diets. Food, I eat around 2.5 grams of protein per BW and the rest are almost 50/50 carbs and fats.How many calories? I change them every 2 weeks, like 300 less for 2 weeks, then back to mantainance and then 500 less and so on, till I get to the fat% I want. Carbs I only eat during and right after working out and fats are spread in the 2-3 last feedings of the day.
Besides Deadlift/Overhead Press, and Squat/ Row,
I also like doing deads or snatch / DB Overhead press, squat/chest press, chest press/rows, chins or pullups / overhead press, lunges / any upper body Im missing that workout. As you can see, its either a full(lower) body / upper body combo, used both in strength and fat loss stages or an agonist / antagonist combo (when going for some mass). Secondary stuff I train for about 3 supersets or 4 exercises circuits, same range of reps than the big ones. You can be creative here, just start trying combos, sets, rep ranges etc etc
Don’t dare thinking that 5reps with a 10RM for 15 mins is not enough, cause I did, and at the end I wasn’t able to stand straight to back my thoughts. I loaded the bar with more weight than advised and was only able to get about 7 sets.
Do your reps 1030 (TUL)and you will be really feeling the difference. Another thing thats worked for me is going for 8 instead of 5 reps but only for 12 mins. Try changing reps, time or weight but only slightly or it will crash you.
This training will boost your strength-resistance in ways you didnt thought possible. I like a lot CPT+EDT, using one olympic lifting like snatches, clean-jerk or may be a powerlifting move as a first exercise and go for 5×5 or 3x5sets (I like the latter) and then 2 PRs of EDT of compound movements and finally 1PR of auxiliary exercises for the Bcps, Trcps or Shoulders. “