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

Archive for the ‘ Lift Heavy Things ’ Category

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

2832396395 22a04ef6f1Next 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 alternative. We aren’t all DIY types, after all. It fits the general criteria for Primal workouts: natural movements that engage the entire body in a full range of motion; heavy thing on stick that can withstand vigorous pounding. Men and women have been working with large hammers for millennia, as tools of work and of war. Smashing things with heavy objects is in our blood.

The best part about the sledgehammer workout is that it doesn’t really seem like work. It takes me back to childhood when, for whatever reason, I’d often wander around the countryside interacting with the environment in various (and sometimes destructive) ways. Throw rocks and logs into ponds (nothing better than a big splash on an empty, tranquil lake), smash rocks together or against tree trunks, test out my boxing skills on whichever tree had relatively soft bark. Just the pure, uninhibited release of bottled up boyish energy.

22 Jul

The Savagely Effective Mace

MaceI 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 I suppose you could use it as a weapon). Its appearance is jarring and rather clumsy, our dexterous manipulation of it even more so. That’s the point, though. It’s supposed to be difficult to handle. Just like the kettlebell, the sandbag, and the slosh tube, the effectiveness of the mace workout relies upon the grossly uneven weight distribution of the equipment. This is especially pronounced in the mace, which boasts both a long shaft and a lack of counterbalance. As a result, your workout options with the mace are a bit limited – but this isn’t a strike against it. It’s actually one of the benefits, since the relatively simple, basic movements of the mace offer a well-rounded, comprehensive workout for your body without a whole lot of fuss.

15 Jul

Primal Strength Training for Women: Not So Different After All

3318058388 6fbda2f2d5I 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 different species, especially when it comes to working out. There are definite differences – anyone who’s been married will be able to tell you that! – but that doesn’t take away from the fact that we’re all homo sapiens with the same basic physiological makeup. And so an outfit like Weight Watchers will push the chronic cardio, the ankle weights, and the step classes because of some underlying, self-defeating assumption that women aren’t “meant” to lift heavy weights. It’s insane, it’s preposterous, and it’s downright insulting. Men and women have different work capacities and different natural inclinations, but their bodies still work the same way.

9 Jul

How to Gain Weight and Build Muscle

Muscle 4So 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, functional strength, optimum health, and extended longevity. In other words: To make the most out of the particular gene set you inherited. These are my end goals, and I’ve modeled the PB Laws with them in mind. But that doesn’t mean packing on extra muscle can’t happen with additional input. After I retired from a life of chronic cardio and started living Primally, I added 15 pounds of muscle, while keeping low body fat levels without really trying, so it’s absolutely possible for a hardgainer to gain some. The question is how much and at what expense?

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