Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.

Archive for the ‘ Lift Heavy Things ’ Category

3 May

The PrimalCon Primal Blueprint Fitness Challenge

The exciting grand finale of the fitness agenda at PrimalCon was the PBF Challenge at Oxnard Beach Park. Here participants conducted a timed high-intensity performance test consisting of a challenging, non-stop sequence of basic PBF body resistance exercises that work various large muscle groups to the brink of exhaustion. A protocol was given for Novice, […]

11 Dec

Primal Blueprint Fitness: Park Workout

Thanks to Mark’s Daily Apple reader Jerry Borrero for sending in this fantastic video of his Primal Blueprint park workout. For more of Jerry check out his kettlebell routine. And click here to view all MDA video posts. Grok on!

13 Nov

Contest Video: Intense Bodyweight Workout

As part of our ongoing Primal Blueprint Fitness Video Contest reader Tom Greenwald submitted his interpretation of Primal Blueprint bodyweight exercises. (The new theme is Creative Sprint Routines.) He is in the running for a cash and Primal prize package and has a one in four shot of winning. If you’d like to be featured […]

22 Oct

Bodyweight Exercises and Injury Prevention

Despite our recent spate of posts extolling the many and varied benefits of heavy resistance training, I’ve actually been moving away from the weight room for a couple reasons. Foremost is my desire to stay active and as injury-free as possible. While I still wholeheartedly endorse and believe in lifting hard and lifting heavy, at […]

21 Oct

The Danger of Muscle Imbalances and the Importance of Symmetry

Symmetry is a beautiful thing. It seems to be nature’s preferred state, at least in the structure of organisms: two eyes for stereoscopic vision (the better to hunt you with), two legs of equal length for injury-free traversal of the environment, two hands, two arms. For all intents and purposes, the two sides of the […]

16 Oct

Contest Video: Bodyweight Basics

As part of our ongoing Primal Blueprint Fitness Video Contest reader Peter Nathan submitted his interpretation of Primal Blueprint bodyweight exercises (the current theme). He is in the running for a cash and prize package worth $400 and has a one in four shot of winning. If you’d like to be featured on Mark’s Daily […]

16 Sep

Battling the Python: Swinging Rope Training

If you’re interested in a low-cost, no-hassle piece of homemade training equipment, look no further than a heavy rope. Not a jump rope (although that’s a worthy ally, too); just a thick, unwieldy rope, a confederation of fibers woven together to form a cordon to be used for strange and unconventional workouts (my favorite kind). […]

30 Aug

Primal Blueprint Kettlebell Complex

This reader created video was submitted for a Primal Blueprint Contest. Click here to find out how you can participate and win Primal prizes!

29 Jul

The Sledgehammer Workout

Next time you’re in the vicinity of a hardware store, stop in and ask for the sledgehammers. They are a relatively cheap, easy way to get an effective Primal workout. Building your own exercise equipment is fun and satisfying (and inexpensive) in its own way, but sometimes you just want a simple, over the counter […]

22 Jul

The Savagely Effective Mace

I once said that the most Primal piece of exercise equipment was the clubbell, but I think I may have been wrong – I was forgetting all about the mace. Rather than fend off purse-snatchers and kidnappers (like the one to the right might do), the mace we’re interested in fends off muscle atrophy (although […]

15 Jul

Primal Strength Training for Women: Not So Different After All

I knew they were coming, as soon as I hit “Publish.” I knew I’d get at least one or two comments from our female readers asking if last week’s muscle building post applied to them, too. You see, Conventional Wisdom has somehow drilled into our heads the silly notion that men and women are completely […]

9 Jul

How to Gain Weight and Build Muscle

So you wanna put on some lean muscle mass. And you want to do it within the context of the Primal Blueprint, but aren’t sure where to start. It’s a common question and it’s about time I addressed it head on. As I’ve made pretty clear, our ultimate goal is to achieve positive gene expression, […]

7 Apr

Medicine Ball Workout

In the past, we’ve regaled you with tales of slosh tubes, kettlebells, sandbags, and clubbells. They are unstable, awkward to work with, and difficult to control. In a sense, they are perfectly Primal workout tools, developing functional strength and allowing us to emulate the types of movements Grok would have performed in daily life (swinging […]

19 Jan

Dear Mark: Should I Join a Gym?

Dear Mark, The last year or so I’ve been trying to get in better shape but have had to start from a pretty low level. With the help of some pretty major weight loss (thanks to the Primal diet) and a steady exercise routine I’m ready to kick it up a notch or two. I’ve […]

3 Dec

Clubbells

As you know by now, inefficient equipment can lead to great workouts. It’s why we prefer free weights to machines, and it’s why kettlebells, slosh tubes, and sandbags have gotten so much attention from us recently. The more work the equipment does for you, whether it’s a bench press machine keeping your press perfectly aligned […]

6 Nov

The Sandbag Workout

Sandbags have traditionally been much-maligned in the strength and fitness communities for their instability, unbalanced weight distribution, odd shape, and general impracticality. As you might imagine, I take a slightly contrary view on the sandbag. In fact, all those characteristics I just listed as reasons sandbags don’t make good workout equipment? I posit that the […]

3 Nov

Dear Mark: Muscle Building and Carbs

Dear Mark, I am a loyal Daily Apple reader who’s just begun a full-scale primal + IF + HIIT lifestyle. My only worry is that of muscle loss or impeded muscle growth. As a friend of multiple muscle builders, I’ve been told that carbohydrates are necessary for that muscle growth. While I’m not about to […]

30 Oct

Build Your Own Slosh Tube

But not with alcohol (save that for after the workout). Nope, I’m talking about working out with a slosh tube. A slosh tube is a large PVC pipe filled with water and capped on the ends. It’s a surprisingly effective workout tool. Best of all, you can build one yourself for less than twenty bucks. […]

16 Oct

The Primal Stance on Exercise Equipment

Primal living in today’s decidedly post-Paleo world requires making at least a few concessions. We simply cannot live in exact accord with the ways of Primal man. For most of us, it’s just not feasible to live completely off the land (too many humans and their developments getting in the way). And besides, even if […]

25 Sep

Kettlebellin’ for Strength

Dietary advice and nutrition trends get the brunt of our attention here at MDA, but an equally crucial component to the Primal Blueprint is the development of functional strength and fitness through Primal exercises. Lifting heavy weights, running intense sprints, and incorporating constant, steady movement into your day mimic the activities of early man and […]

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