Dane Miller

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09/15/2026

Tricep training comes down to two factors.

High load from specific movements and big stretch.

When we can combine these two aspects, growth and strength blossom and the horseshoe forms 😂.

Close grip bench is one of the best movements for high load meanwhile the rolling triceps lead to stretch and load.

Add varying movements using bands and presses but always remember the triceps are faster twitch and respond well to load.

09/14/2026

I have been trying to figure this out for months!

The bench press is phenomenal for strength gains but I struggled to find a way to truly target my pecs.

I’ve played around with a few variations of presses, trying to find what’s best for the chest.

It finally clicked….

Put the band on for DB bench. Pecs and triceps blow up.

Try it today and let me know how it feels!

09/12/2026

Mastering the front squat comes down to one non-negotiable truth: bad positioning will cap your strength long before your legs actually give out.

If your elbows drop, your upper back rounds, or your knees collapse inward, you aren’t failing the weight because your legs are weak—you’re leaking force through a broken upper back rack.

Fixing your front squat technique isn’t just about lifting heavier numbers for the camera; it’s about making every rep count while protecting your joints.

* Maximum Upper Back Engagement: A tight, high-elbow rack forces your thoracic spine to stay extended, turning your core into a solid pillar of force transmission.

Drop a comment: What’s the hardest part of the front squat for you—wrist mobility or keeping your elbows up? 👇

09/11/2026

Loading up a 405lbs deadlift starts with the right rep scheme.

How can you warm up well, get the nervous system rolling but not be overly fatigued?

Hit 4 x 2…

Each double you’re building until you finish at 85%.

Then hit 365lbs for a single.

Go to 385lbs for a single and then finish the ramping at 405lbs!

Hit one drop set at 315lbs.

Follow for more training advice!
Peak Strength

09/10/2026

Fight your cramps in four phases.

Look at your window of attack from 24 hours, 12 hours, 3 hours out and then half time.

When you’re 24 hours out, eat plenty of carbs and crush magnesium, phosphorus and potassium.

12 hours out, keep carbs rolling and more potassium.

Three hours out have plenty of water with electrolytes and sodium. Make sure you’re having enough sugar.

During a game, have access to cinnamon or pickle juice!

09/08/2026

This is how I’ve grown my forearms into a pair of hammers.

The entire goal hasn’t always been size. For a while, it was to simply alleviate pain in my right elbow.

Being a former athlete, my elbow would take on thousands of rapid extensions, giving me agonizing pain.

As they got stronger, the pain and discomfort subsided.

These are the exercises I used the most.

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8832 Allentown Pike
Fleetwood, PA
19522

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