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Weighted Pull Ups: How to Test Your Athletic Fitness
by Dane Miller
A strong and athletic upper body means jumping onto a pull-up bar at a local park and banging out an easy set of 10-15 reps. Across all ar...
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15 Gym Bag Essentials You Need For Every Workout
by Dane Miller

What’s in your current gym bag? I know some athletes that just show up with a water bottle and that’s it. That’s fine if your gym already has what you need, but....
- gym bag essentials
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Lifting Chalk - Why and How to Use It
by Dane Miller
Stop letting PRs slip away by using the wrong chalk. As with any athlete, there might be a preference for what equipment you use during tra...
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Strength Training for Climbing: Do Rock Climbers Need to Do Weight Training?
by Dane Miller
You’re a climber, not a bodybuilder! But that doesn’t mean you shouldn’t train in the gym to improve your strength as a climber. Strength...
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PHUL Workout: Power Hypertrophy Upper Lower Program Guide
by Dane Miller

Have you been ignoring the best workout split ever? Maybe you’ve been doing it without knowing it, but is the PHUL program right for you? PHUL stands for...........
- hypertrophy
- PHUL
- training
- workouts
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How to Sprint Faster: Technique Tips, Drills, & Strength Exercises
by Dane Miller
This is how to sprint faster: practice shorter sprints, incorporate resistance to your sprints, and train in the gym 2-3 times a week. When...
- Sprinting
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Nordic Curls + 5 Exercises for Hamstring Strength
by Dane Miller
In the realm of strength training, the nordic hamstring curl is an exceptional exercise, targeting the hamstring muscles, specifically the biceps femoris, with......
- Hamstrings
- posterior chain
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What to Eat Before a Workout: Recommendations from Elite Athletes
by Dane Miller
The classic meathead advice for pre-workout nutrition may not be that wrong. Back in the day, Martin Burkan used to blog about trying to train fasted to get....
- Food
- nutrition
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How to Do Bent Over Rows: Complete Exercise Guide
by Dane Miller
With bent over rows, athletes will often start with a barbell bent over row. Having the right grip and positioning will determine which muscles you are ...........
- Back
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How to Get Bigger Arms - 12 Exercises + Tips for a Huge Pump
by Dane Miller
Some of the classic arm training problems are that you lack creativity and don’t get unique in your exercise solution. You probably show up at the gym and .....
- Arms
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Best Weightlifting Shoes in 2023 - USA Weightlifting Team Members’ Top Picks
by Dane Miller
If you are a weightlifter, powerlifter, or crossfitter, you NEED to have a shoe that is effective for training. Making sure you have the right shoes for lifting is just as........
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Calisthenics Workout: Full Body Training for Speed and Strength
by Dane Miller

Looking to dive into the world of calisthenics and need some exercises to help you get started? The exercises in this article will touch on every aspect of..............
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