Primal Strength

Strength and fitness training resources and guidance


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Articles


Categories: Coaching, Exercise, Exercise Plans, Strength Training
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Martin posts workout snippets, routines, and ideas on Instagram several times a week. Click on any image below to explore all of the feeds. [instagram-feed]   .... Read More


Categories: Coaching, Exercise, Exercise Science, Strength Training
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The deadlift continues to be one of the best exercises for strength and conditioning because; (a) the deadlift allows you to lift heavier weights than any other exercise, (b) it is an effective tool for improving explosive strength performance, and (c) is one of the few exercises shown to have beneficial impacts to both testosterone and growth hormone. If you haven't been coached on how to perform the deadlift, it's highly likely you're making a mistake or two because proper form requires a dis  .... Read More


Categories: Exercise Plans, Strength Training
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I lifted my first weights over 40 years ago.  Over that time, the magazines and books I've read on the subject of bodybuilding and strength training would fill a formidable library.  I've learned a lot of lessons.  The most powerful training principle I've embraced through it all - simplicity. KISS:  Keeping it Simple Keep It Simple Stupid (KISS) is a design strategy found today in engineering, software design, military strategy, and many other ways.   .... Read More


Weight training as we age…

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Posted June 7, 2018

Categories: Aging, Exercise Plans, Exercise Science, Front Page Story, Strength Training
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The fastest growing population group in the United States includes those people between age 65 and 70, with over 12 million people.  With the aging baby boomers, the population age 65 and higher is expected to continue growing rapidly. However, growth in the aged population has little to do with improved health habits.  The Center for Disease Control reports that more than one-third of older adults aged 65 and over were obese in 2007–2010 with obesity prevalence was higher among those age  .... Read More


Full-Body Dumbbell Workout

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Posted June 5, 2018

Categories: Exercise Plans, Front Page Story
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A Timeless Truth Some truths seem apparent but fade with time. Some truth just refuses to fade. As long as pushing iron for strength has been recorded, dumbbells have been the preferred solution. The reasons are many. Having trained for several decades, I have used a wide range of barbells, machines, and dumbbells finding value in each. As my training progressed however, I found that my training continued to gravitate toward dumbbells. Research supports a broad preference for dumbbe  .... Read More


Counting Calories

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Posted June 5, 2018

Categories: Low Carb, Nutrition Strategy
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In my journey through losing almost 100 pounds of body weight, I've learned some painful lessons.  Perhaps the biggest lesson learned was about calories, and the deceptions so commonly spread about them online.  Here is an example of the typical article you can find about low carb, or keto, diet plans on the internet today: "How to Stop Counting Calories and Lose Weight with Ketosis"  .... Read More


Categories: Atkins, Ketogenic, Low Carb, Weight Loss
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I was a skinny kid and pretty much what they call a hardgainer.  It took me years to gain strength.   For most of my training years, I took the 'skinny' me for granted and focused on building strength and size.  I had a powerful lesson that I would learn: "What you take for granted, you lose."   .... Read More


Introducing ketogenic nutrition

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Posted April 16, 2018

Categories: Low Carb, Nutrition Strategy
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Burning fat is the ever-present goal on the American fitness scene.  This article introduces a proven approach to turning your body into a fat burning machine, ketogenic nutrition, with resources and next steps. What is ketogenic? Ketogenic refers to the metabolic state of body known as ketosis, a normal process which occurs when your body does not h  .... Read More


Your Training Assessment

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Posted March 23, 2018

Categories: Assessment, Exercise Plans
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Whether big, or small, or strong, or weak, or round, and thin, we are all different.  When it comes to fitness, our goals and our program must fit who we are. The secret to success is embracing our differences and reaching our unique potential.   Far too many rely on fad diets or kamikaze, do or die, exercise programs.  Sadly, fad diets and unsustainable exercise programs end up having a very negative affect on the mind and body  .... Read More


Knowing Your Body Type

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Posted March 19, 2018

Categories: Assessment, Exercise Plans, Exercise Science, Front Page Story, Nutrition Strategy
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Ever hear what sounded like really good training advice, only to find it ineffective when you put it to use?  Success is fun, but failure is a tough pill to swallow, especially when the same advice method worked for others. Listening to a world class b  .... Read More


Categories: Low Carb
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Our very existence depends on food. But food has taken a role larger than survival in most of the modern world.  We live in a world saturated with junk food and adult obesity rates rising in excess of 35%.  My research and personal experience has caused me to advocate a carb-controlled nutrition plan in all trainees. This is not to say that every trainee needs to be on a ketogenic diet, the most rigid form of carb control.  It is to say  .... Read More


Categories: Exercise Plans, Exercise Science
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By Martin Dwyer, M.S., CFT Practical applications of periodization in training. In many parts of North America, Memorial Day Weekend is the time public pools, water parks and beaches open for the summer.  Those are the days when the affects of Fall, Winter, and Spring will be brought to bear in the light of the sun. For many of us, it is the first week of March that we get serious about hitting beach season in form, checking the scales more closely, and properly aligning our d  .... Read More


Emotional Well Being: Endorphins

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Posted February 26, 2018

Categories: Exercise Science
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By Martin Dwyer, M.S., C.F.T. What makes a person want to train, lift weights, do cardio, year after year?  Many factors have played a role in my desire and ability to continue a regimen of exercise year after year. Put simply, it feels good to exercise.  .... Read More


Five Step Deadlift

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Posted February 14, 2018

Categories: Strength Training
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The dead lift has been considered for decades the grandfather of all weightlifting. It works nearly every muscle in the body from shoulders to toes. Frederic Delavier, in his class exercise handbook Strength Training Anatomy, put it this way: “[The dead lift] works nearly every muscle in the body and is effective for developing the lumbosacral and trapezius muscles  .... Read More


Body Mass Index (BMI)

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Posted February 12, 2018

Categories: Assessment, Exercise Science
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This post is the first in a series intended to build an online fitness toolbox.  While it is expected that these tools will be helpful to fitness trainers, they are also accompanied by explanations and instructions for their use.  In our first edition we offer a description and tool for calculating Body Mass Index.   The body mass index (BMI) is a value derived from the mass (  .... Read More


Exercise and Cancer Recovery

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Posted July 27, 2017

Categories: Rehab and Recovery, Strength Training
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Recently, I was asked to provide an informed perspective on exercise and cancer treatment and recover.  Exercise has been broadly demonstrated to have positive impact on physical strength, capacity, recuperation, and mortality in cancer patients. Moreover, this positive impact takes place both during and after cancer treatment. This blog offers the reader summaries of credible research, and additional references to discuss with their medical professionals.  A summary of the key research used h  .... Read More


Energy Pathways and Training

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Posted July 18, 2017

Categories: Exercise Science
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In a recent certification exam, when asked to explain the three energy, two exercises that utilize each pathway, and specific advice related to energy for marathon training, I gave the following response.  It is shared here as a resource to be put to use for others.  Should questions arise as you review the information, please contact me. Adenosine Triphosphate (ATP) provides the foundation for energy used in muscle contraction (Hatfield,   .... Read More


It starts with a dream…

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Posted October 17, 2016

Categories: Motivation
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I woke up one day, realizing that my life had gotten out of control.  I was nearly 100 pounds overweight, troubles with my lungs and high blood pressure, facing a growing concern of Type 2 diabetes on the near horizon. Here's a picture from those days:   .... Read More