Tips Tricks & Techniques For Building Larger Firmer Rounder Glutes

Powerful Tips, Tricks and Techniques For Building Larger, Firmer, Rounder
Glutes

By Nick Nilsson

Do your thighs get more work than your glutes when you're doing
glute exercises? This information is going to change the way
you train your glutes forever!

It's a common problem that many people run into when they're trying to build and
work the glutes: the thighs take over the exercises and the glutes get left out in the
cold!

One of the major reasons this happens is that some of the most effective
glute-building exercises are also among the most effective thigh-building exercises,
e.g. squats, lunges, leg press, etc.

And, quite often, a person who has smaller glutes and whose goal is to build their
glutes already has muscle attachments and leverage issues that favor thigh
development over glute development. This can set them back right from the start.

If this sounds like you, read on, because the information you get today is going to
change the way you approach your glute training forever!

Let me put it this way...if your glutes already have a hard time getting involved in
exercises, performing more exercises won't solve the problem! You've got to
properly target your training to make sure the glutes get worked more than the
thighs or you simply WILL NOT be able to maximize your glute development.

Today, you're going to learn a number of training techniques that can help build
those large, round firm glutes you've been looking for! They will help you to
overcome any physical and anatomical limitations your glutes may have.

[Please note: there will be a link to photo demonstrations of several of these
exercises, positions and techniques below.]

Techniques:

1. Consciously squeeze your glutes HARD while doing your exercises

Are you sitting in a chair? Clench your glutes as hard as you can. Feel the
squeeze? This is what you need to strive for while doing glute exercises.

When you do a lunge, squeeze the glute hard while you're pushing up. This will help
to activate the glute muscle. It's all about getting your mind into the muscle and
forcing it to contract rather than just going through the motions of an exercise. By
concentrating on squeezing the glutes hard during your sets (of whatever exercise
you're doing), you'll be activating the muscle fibers of the glutes and increasing the
amount of work they do.

If you don't believe this technique can work, try this: go for a walk up and down some
hills squeezing your glutes hard as you push yourself forward with each step you
take. The following day, sitting down will take on a whole new challenge!

2. Push with your heels

and to your glutes.

By pushing with your heels, you can take FULL advantage of this force/tension
relationship. For example, when you're doing lunges, try to raise the toes of your
front foot off the ground. This removes tension from the front and focuses more on
the heel. This will, in turn, send more tension to the glutes, making them work harder.

There are several practical techniques you can use to really force the heel push.
For example, on lunges, do them with your heel on the edge of a stair or Step
platform. Place ONLY your heel on the surface and do the lunge from there (be
careful of your balance on this, however, as your base of support is decreased with
this technique).

If you're doing the leg press, you can focus on the glutes by placing your heels on
the top edge of the foot plate (the rest of your feet surface will be off the top and not
pushing on anything). When doing squats, simply raise your toes up in your shoes
to achieve a similar effect.

To view these techniques in action, please click this link:

http://tinyurl.com/427tpz

3. Visualize "sitting back" when you're doing your glute exercises

This idea is similar to the concept of pushing with your heels above. When you "sit
back," more tension will be sent through the back of the thighs and the glutes. If you
lean forward (the opposite of the "sitting back"), you will tend to throw more tension
on the quadriceps (the front of the thighs).

We can use both the squat and the lunge as examples of this. When doing the
lunge, don't let your torso angle forward while you're performing the movement. This
will throw more tension on the quads. Visualize yourself "sitting back" into the
movement. Your body won't let you lean back far enough to fall over but this
"lean-back" will put more tension on the glutes immediately. This is something you
can try at home right now and feel the difference right away.

If, when you're doing squats, you don't normally feel the glutes working very
strongly, you could very well be leaning too far forward as you squat. This throws
more tension onto the quads and lower back. This problem is often caused by a lack
of flexibility in the calves. To fix this, stretch the calves for at least 5 minutes before
doing any squat exercise. You will soon find you're able to sit back more and
maintain a better body position (more upright torso). This will turn the squat into a
great glute-builder for you!

IMPORTANT! If you do Smith Machine squats, specifically with the feet placed a little
forward of the bar while you sit backwards into the bar as you do the movement,
beware! This variation of the squat places a TREMENDOUS shearing force on your
knees.

Unfortunately, the knee joint simply wasn't designed to push backwards against
resistance in this fashion and long-term use of this squat variation can lead to knee
injury (basically, every time you do this exercise, you're grinding the connective
tissue down a little more - not a good situation). Don't worry, though! Squats
themselves, when done properly, are an excellent exercise!

To view these techniques in action, please click this link:

http://tinyurl.com/427tpz

4. Pre-Exhaust Training

Pre-Exhaust Training is one of the single most effective techniques for FORCING
reluctant muscles to respond to training. The idea behind this technique is simple:
first, use an exercise that works ONLY the target muscle. Then, immediately follow
that with an exercise that works the target muscle AND several other muscles in
addition. You essentially exhaust the target muscle first (with an isolation exercise
that works only that single muscle) then use an exercise that utilizes other muscles
(a compound exercise) to help push that already pre-exhausted target muscle
harder.

The two isolation (single-muscle) exercises that I recommend for the glutes are low
pulley glute extensions and glute push-ups. Low pulley glute extensions are done by
attaching an ankle harness to your leg, standing facing the pulley machine and
extending your leg straight back behind you. Glute push-ups are done by laying flat
on your back with your knees bent 90 degrees and feet flat on the floor. From this
position, push your hips up towards the ceiling, squeezing your glutes hard. This
exercise can also be done one leg at a time (just cross the non-working leg over the
other).

Do as many reps of this exercise as it takes to reach muscular fatigue (it could be 8,
15 or even more, depending on the resistance and your strength). The real
muscle-building work gets done on the second exercise.

To view these two exercises in action, please click this link:

http://tinyurl.com/427tpz

When you've completed your set, immediately (and I mean IMMEDIATELY - no rest
periods here) move into the compound exercise for the glutes. Compound exercises
for the glutes include squats, lunges, leg press, and (my personal favorite
glute-builder) the one-legged bench step squat.

Use a fairly heavy resistance for the compound exercise...as I mentioned above, this
is where the muscle-building work gets done. Use a resistance that will allow you get
about 8 to 12 reps per set. This is the most effective rep range for muscle building.

Squats:
http://tinyurl.com/4fmgza

Lunges:
http://tinyurl.com/4tkyuy

One-Legged Bench Step Squats (demo video available for this one):
http://tinyurl.com/4m6mq5

In my experience, the best pre-exhaust approach is to focus on one leg at a time
rather than doing both. It may take a little longer but the glutes get worked more
thoroughly and your results will most likely be better. For example, do One-Legged
Glute Push-Ups with your left leg then immediately do Bench Step One-Legged
Squats on your left leg. Take a rest then do a set for your right leg.
---
Conclusion:

Regularly using the four training techniques I've described above can have a HUGE
impact on your glute-building progress. It's all about properly targeting your training
to FORCE the glutes to take the lead in the exercise. With these tips, you will build
larger, firmer, rounder glutes. Guaranteed!

Interested in a complete glute-building training manual to take ALL the guesswork
out of building those larger, rounder, firmer glutes? You need "Gluteus to the
Maximus - Build a Bigger Butt NOW!"

In it you'll find exercises, training programs, workouts, nutrition and supplement
information, stretches, and much more...all targeted towards one single goal:
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Click this link right now to learn more!

http://tinyurl.com/3hbggm
------------------
Nick Nilsson is Vice-President of the online personal training
company BetterU, Inc. He has a degree in Physical Education
and Psychology and has been inventing new training techniques
for more than 15 years. Nick is the author of a number of
bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss,"
"The Best Exercises You've Never Heard Of," "Gluteus to the
Maximus - Build a Bigger Butt NOW!" and "Specialization Training,"
all available at (http://tinyurl.com/6e8cpd).
He can be contacted at betteru@fitstep.com.

Testimonials

A good testimonial goes a long way towards convincing a potential customer to buy.
I have collected a number of testimonials both from bodybuilding industry leaders
and from previous customers that you can use to promote your affiliate link to
"Gluteus to the Maximus". You can use these testimonials as text ads, incorporated
into solo ads or even to promote your autoresponder series course!

"I have been doing your program RELIGIOUSLY for two weeks now and I've already
started noticing a difference. Two weeks to starting to see an improvement in that
area is amazing for me. My glutes are definitely my most stubborn bodypart. In two
weeks my bottom is already getting rounder and firmer."

M. Shafer

"I increased 2 inches on my butt in two weeks. THANK YOU SO MUCH! I finally have
hope for my flat buns. They have never responded to weight training, no matter how
much weight I used, but this actually worked!"

S. McMillan

"Nick, you are a genius.

I am getting great results from your butt-training programs, more than I ever thought
possible since I am not genetically predisposed to having a large behind. Pretty
soon I will be cracking walnuts with my derriere. Move over Van Damme. Thanks
again."

Maureen Shafer

"Hi Nick,

I would like you to know that I think your book is great!! It is very precise, easy to
understand and covers everything you would need to know such as nutrition,
supplements, etc. I have practiced the moves. So far, I'm getting used to them right
now because I want to do them right. I plan to join the gym this weekend and I want
to add this to my exercise program. I would most definitely recommend this book to
ANYONE who is serious about doing it right. I have to say I would buy it all over
again. I've learned stuff that I never knew before your book.

Thanks Nick!!!!!!!!!!"

M. Maximon

"Hi Nick,

This book is by far your best to date...although the other books I've read were
awesome, this one tops them. There are a lot of great butt busting exercises here. In
my days of training as a natural bodybuilder I have had some experience with a few
of these exercises previously, but there were some I did not. I chose to do the ones I
had never done before and I am currently going to try your advanced specialization
program.

Once again, I have never felt my glutes like this before. I actually wish this book was
in print. This is one I would like to carry with me. If you ever decide to put this ebook
in a printed version PLEASE let me know. I would be first in line. If you already have
such a version let me know.

The amount of information, exercises, programs, etc. for the glutes is awesome.
Glutes and legs are a troublesome area for me (and all woman I know) . This book
can benefit ANYONE looking to develop their Glutes to the Max!

Thank you again,"
Georgette Pann

"I wanted to drop you a note of thanks for putting together such a great e-book. I
started using the programs about 4 weeks ago, and I have seen results - I only wish
I would have taken a before picture to have something visual to compare with, but I
feel the results. I know your program works.

What's amazing is when I first received your e-mail talking about the book, I was very
interested and thought, wow, I wonder how much this will cost - I was floored to find
out how cheap it was. I live on a farm with many responsibilities and I don't have time
to run to the gym 3 days a week - I love that I can do these programs in the privacy
of my own home, on my own time and they don't take that long, but you feel the burn
very quickly and in all the right places!!! Thanks for taking the time to put together
such a wonderful book. I have recommended your e-book to many people!!!

Thank you for your book, your time, and your help!!!!"