How You Can Add 2 Firm,
INCHES to Your Butt in the Next 2 WEEKS
in as Little as 10 MINUTES
You Can Do It at the Gym OR in the Privacy of Your
Own Home... No Matter How STUBBORN Your Glutes Are!
Are you SICK and TIRED
of being stuck with a small, flat, shapeless, curveless
butt that doesn't seem to grow no matter what you do?
Or a butt that completely
disappears whenever you lose fat?
Do you want to fill out
your jeans and feel more confident in yourself
when you're walking down the street?
you tried exercises only to see ZERO results in your butt?
I've got the solution
with the right training plan, YOU can take your butt
THIS...and do it faster than you might think...
So there are FOUR things you
need to know if you want to build larger, firmer, rounder glutes
and get those sexycurves
a bigger, better butt through exercise doesn't have to take
hours and hours...working the glutes only 2 to 3 minutes
a day can add INCHES to your butt in a matter of WEEKS.
And the controversial
technique I'm going to share with you here will turn you
into a butt-building machine. Your
glutes will have no choice but to grow bigger, rounder
and firmer FAST...and you can do this training AT HOME.
There are TWO ways to defeat
your "flat butt" genetics...both of which
take only a few SECONDS to do.
Once you know
these secrets, you can FORGET your genetics and build those
sexy, round glutes you want! You'll
learn exactly what to do to destroy
the physical barriers that are holding your butt size back.
If your thighs take over
when you work your glutes, you'll NEVER achieve the
butt size and shape you want...
And yes, I've GOT the fix
to that problem. By using the right exercises...in the right
order...and using the special exercise form tweaks that
I'll show you, you can minimize
the thighs and maximize the glutes.
and programs for "toning" your butt will NOT
build the larger, rounder glutes you want...you need training
designed to BUILD the glutes.
The glutes are muscles and they WILL respond to properly-targeted
training and nutrition by getting larger. The
stuff you see in the magazines to "tone" the butt
will leave you FLAT (literally and figuratively!).
"How Do I Build
a Bigger Butt?"
My name is Nick
Nilsson (also known as the "Mad Scientist" of
Exercise) and this is actually one of THE most
frequent questions that women have asked me in my 16
years as a professional trainer.
I'm not going to tell you
I have a magic formula that will get you a big butt overnight
without any work.
I WILL tell you (and my literally
THOUSANDS of happy clients will tell you) that
I have the knowledge you need to maximize your glute size
FAST and GET that great, head-turning butt you want, once
and for all.
And while building your butt
is not going to be effortless,it won't be as hard
as you think.
matter if you're a complete beginner or an advanced trainer...if
you train at home or at a gym, I know how to make sure you
- The "Mad
Scientist" of Exercise
it comes to building larger, firmer, rounder "bubble
butt" glutes, I know what works, even when it
seems like NOTHING else will...
And I'm going
to GIVE you four of my BEST butt-building secrets
let's get right to it...
How to Build a Bigger Butt
in 3 Minutes a Day...
One of the biggest
misconceptions about glute training (and exercise in general,
really!) is that you have to make a HUGE investment in time...hours
and hours every week.
be further from the truth!
In fact, one
of THE most effective glute-training programs I've got takes
only about 3 to 5 minutes a day.
program works like CRAZY...and I'm going to
GIVE it to you right now.
This is a program I
call Daily Specialization and it's INCREDIBLY
powerful for bringing both rapid AND long-term results
to the glutes.
It can add some nice,
curvy inches to your butt in just a few short weeks
and KEEP adding those inches over the course of a
The Daily Specialization
Program only requires a few minutes a day (and yeah,
I'm not kidding when I say 3 minutes a day).
It's done separately
from your regular training routine and can be done
in addition to any of the other training programs
in my "Gluteus to the Maximus" book...or
it can be done completely on its own!
to Do Daily
First thing in
the morning after you wake up and last thing at night before
you go to sleep, do ONE set of ONE exercise to muscular
failure (basically until you can't do another rep in good
form) of an exercise that hits your glutes strongly.
Do this EVERY
single day without fail, no matter how tired you are or
where you are or even if you just did a full workout for
the glutes that day.
Get as many
reps as you can each time you do the exercise, whether it's
1 or 10 or 20 or more...
This is the critical
part of the program. If you don't push yourself to get more
and more reps, you won't make progress. Every day, strive
to add more reps to your personal record.
That's the whole
program. Very simple and easy to do and extremely effective!
Just one set of one exercise done twice a day every day.
you pick to use for this daily program is CRITICAL...and
in my Butt-Building Secret #4 below, I'll tell you EXACTLY
which exercise is the absolute BEST one to use (and
you can do it ANYWHERE...gym, home, wherever!).
TRAINING EVERY DAY TOO MUCH?
it would be! And this is THE most common question I get
regarding this daily program!
why it ISN'T...
only doing ONE set each time you do the exercise, your body
CAN actually recover from it and build the glutes. If you
were to start doing more sets each time, THEN you would
run into problems.
the high frequency of this training (twice a day, every
day) that really makes it so crazy
effective. Your body sees this constant training
as an emergency situation. In order to cope with the emergency
demands on the body, it immediately sets a priority on growing
the glute muscles to deal with it.
FAST glute growth that takes priority over everything
It's NOT dangerous
and it's one of THE most effective "secret" techniques
I've ever found for building the glutes fast! The results
I've seen with this type of training can be nothing short
the next butt-building secret...
Secret #2: The
TWO ways to defeat your "flat
butt" genetics... and the one simple test
that can reveal your REAL glute-building problem...
Here's the first
way to defeat your "flat butt" genetics...and
it actually has NOTHING to do with your genetics!
simple as your everyday POSTURE and how you standcould be responsible for the tough time you're having
building your glutes.
This is an issue
that is actually very common in women and once corrected
can result in FAST improvements in the butt.
To see if this
YOUR problem, you'll need to do an easy visual test on yourself
in the mirror. This is going to help determine if your posture
is causing your glutes to shrink up and not respond well
Go to a long
mirror and stand beside it so that your side is towards
it (you're not facing it right now). Don't look in the
like you're waiting for a bus or you're in line at the
movies - i.e. "normally." Make sure you're
standing on both feet with your weight evenly distributed
(not on one foot or the other). Relax and don't try
and do anything differently than you do in everyday
life (if you try and fix yourself now, you'll mess up
keeping that exact same body position, turn JUST YOUR
HEAD and look in the mirror. Look at where your hips
are in relation to where your shoulders are. Ideally,
you want your hips to be in a direct up-and-down line
with your shoulders so you're standing up straight.
If you have trouble building
your glutes and feeling them working when doing glute exercises,
you may notice that your hips are FORWARD of the shoulders
and your butt is kind of "tucked" under your hips.
instead of a vertical
line like this...
body forms a forward
angle like this...
When your hips
shift forward like this, the glutes are taken almost completely
out of action - they become relaxed and very little work
is required of them on a daily basis.
problem here (and the one that affects your glute-building)
is the STRUCTURAL change that takes place in your
body in the long term.
Over the course
of YEARS of this "hips-forward" posture, your
body will strengthen OTHER muscles and tendons to take over
the loads and functions that the glutes were supposed to
be in charge of. It can also lead to back pain and overstretching
of the abdominals, which makes your STOMACH look bigger
than it actually is!
these structural changes in your body will carry over to
walking and exercising!
Your body will not properly recruit the glute muscles when
it comes time to do squatting and lunging movements even
if it LOOKS like you're doing them correctly.
The thighs will
then take over the movement to compensate for the reduction
in glute function.
means even when you do direct exercises to work your glutes,
your body doesn't actually know HOW
to use the glutes anymore!
being underused in everyday life and stay small and hard
to work as a result...even when you're trying to train them
SO HOW DO WE FIX IT?
Well, the first
step is to be mindful of your posture and how you stand.
It's going to be strange at first - you're going to forget
yourself and have to constantly be your own "posture
police" to keep yourself straight and upright and keep
your hips in line with your body.
When you're walking,
you should focus on actively PUSHING yourself forward with
the glutes with each step you take. You'll end up taking
longer strides and getting places sooner ;)
step is going to be learning proper exercise technique
for the glutes. You'll have to learn exercises and ways
to do those exercises that put your body in the proper position
to fully activate the glutes rather than letting the thighs
take over (I'll go into this more in Secret #3 below).
library I've included in the "Gluteus to the Maximus"
book covers these exercises and techniques in detail (along
with video demos so you can see the exercises in
The Second Way to Fix Your"Flat-Butt" Genes Is...Fix
Your "Flat Butt " JEANS...(sounds weird, I know
second big secret I want to tell you about here is
a very simple one...
here's the trick...you can't just do ANY old stretching
you want any way you want and any TIME you want if
you want to see butt-building results with it.
the effect of stretching on the glutes, you have to
use a very specific type of stretching called "fascial
(if you've never heard of it before and most people
haven't!) is a tough sheet of connective tissue that
surrounds your muscles, kind of like a pillow case.
Think of your
fascia as a pair of tight jeans when you pull them out of
the laundry and put them on for the first time.
tight and very constricting - tough to move around in with
no room to grow and expand. That's exactly the problem your
GLUTES have with the fascia.
When your fascia (your jeans) is tight, your glutes don't
have room to grow even if you're doing EVERYTHING ELSE RIGHT...
you do is going to get results...
When you do targeted fascial stretching, though, it's like
squatting up and down a few times in those tight jeans...it
loosens things up and gives your glutes room to grow.
And I'll give
you the full rundown on how to do this fascial stretching
in the "Gluteus to the Maximus" book, including...
you need to do this type of stretching (if you
do it at the wrong time, it won't have any effect),
to do it and
stretches to do...I'll give you a list of my
favorite stretches that hit the glute area most
to the next butt-building secret...
Secret #3: What
to Do When Your Thighs Take Over
During Glute Exercises...
When it comes
to glute exercises, this is BY FAR the most common problem
women come to me with...they do the exercises and work hard
at them but their THIGHS take over all the work!
And when you're
trying to build your glutes, building bigger thighs without
building your glutes is going to make your butt look SMALLER...
...NOT what we're
looking for here.
That's when it's
time to break out the big guns...exercise combinations that
FORCE the glutes to do more of the work right off the bat,
then use those strong thighs to help put even MORE work
onto the glutes.
We're going to
take ADVANTAGE of your body's tendency to let the thighs
take over to help push your glutes even HARDER.
And the technique
we're going to use is called "Pre-Exhaust Training."
to Do Pre-Exhaust Training
First, you're going
to perform a set of what's called an "isolation
exercise"...which is an exercise that focus strictly
on the glute muscles.
In the pictures below,
you'll see a demonstration of an isolation glute exercise...this
is a Single Leg Hip Extension done on an exercise
ball. The left glute is providing ALL the movement...the
thighs aren't involved at all. You can also do this
exercise with your foot on the floor instead of the
ball, or with both feet on the floor (easier).
a set of 8 to 10 reps (or more, if you can) on both
legs. This is the "pre" part of the Pre-Exhaust
Training. By fatiguing JUST the glute muscles, you're
going to make them work that much harder when you move
IMMEDIATELY to the next exercise...
The next exercise is
going to be what's called a "compound exercise."
This type of exercise involves many different muscle
groups in one exercise. A good example of this in
glute training is the Lunge. When you do a Lunge,
you're working the glutes along with the thighs (quadriceps)
Perform a set of 6 to
8 reps of the Lunge.
Now, because you've
already exhausted the glutes from the Hip Extension
exercise, the thighs will be fresher and the glutes
will be pushed much harder even though the thighs
may take over the movement.
Because your glutes
are already fatigued, you're TRICKING them into doing
more work! This results in greater glute activation
and more GROWTH for your butt.
And this is just
ONE sample Pre-Exhaust technique you can use. I've included
a number of specific Pre-Exhaust programs in the "Gluteus
to the Maximus" book that will allow you to push
your glutes even HARDER and really force them to do the
And here's the
cool thing that can result from this type of training...
your body "relearns" how to activate and
use the glutes again, ALL the other glute training
you do is suddenly going to become more effective!
This is the stage
where you can see BIG TIME increases in butt size, especially
when you combine it with Secrets #1 and #2 (working the
glutes every day, twice a day and getting your posture back
in line to promote glute activation).
and techniques in the "Gluteus to the Maximus"
book will attack your glutes with a variety of approaches
and angles like this, all designed to maximize your assets
Here's the LAST butt-building secret...
Secret #4: Exercises
and programs for "toning" your butt will
NOT increase your glute size...
you need training designed to BUILD the glutes...
This is where
a LOT of women go wrong when it comes to training for
a bigger butt...the exercises and programs you see in
magazines and on most websites are NOT designed to increase
glute size...they're designed to DECREASE glute
If the words
"toning" or "tightening" appear anywhere
in the article, run far away!
Let me put
it this way...if you wanted to build up your chest, you
wouldn't use a program designed to make it smaller, would
you? Yet when you use most of the typical glute training
programs out there, that's EXACTLY what you're
training with little to no resistance is NOT going to
get you that bigger, rounder "bubble butt" you
a bigger butt means building MUSCLE...
muscle means training with progressively greater resistance.
have to give your body a REASON to build those
glutes bigger or NOTHING is going to happen!
you're NOT going to get a
big square bodybuilder butt just
by using heavier resistance!
question I get from women all the time. That's not going
to happen, ESPECIALLY because you're female...you
simply don't have the genetics or the hormones (testosterone)
to have that happen!
When you train
the glutes with resistance, you'll develop those CURVES
that your female genetics give you...you'll
just keep looking BETTER and BETTER...
What I want
you to check out next is a GREAT glute-building exercise
that you'll never see in any magazine.
Why won't you
see it in any magazine?
NOT a "toning" exercise ;) ...it's a challenging
exercise and it's going to BUILD your glutes FASTER
than anything else you've tried...
of The Best Glute-BUILDING Exercises
You Can Do...At Home OR at the Gym!
Bench Squat...this exercise is one of the absolute best
glute-building exercises I have ever used. It combines an
effective bodyweight movement with a great stretch at the
bottom. This is an almost magical combination that can do
wonders for your butt in a very short period of time.
You will need a solid
chair or bench for this exercise. You will also need
to have something solid that you can grab onto. This
can be a railing or a door frame or a pole, etc. You
can also loop a towel around the pole and grip onto
the ends. Place the chair/bench immediately in front
of this solid object.
the chair on one leg facing the solid object and hold
onto it at about waist or abdomen level directly in
front of you (after a few reps, you will get a feel
for where to place your hands).
should be close to the back edge of the chair and
you should actively "sit back", keeping
your weight on your heel as much as possible.
Lower your body as far
down as you can go into a one-legged squat. Your other
leg will drop down below the level of the chair seat
behind you. You should feel a great stretch in your
Make sure you continue
to keep a firm grip on whatever you are holding on
to. Do NOT touch your other foot to the ground. This
will take tension off the glutes.
Push yourself back up
using your glute as much as possible, focusing on
pushing with your heel. Also, you can stick your butt
out while pushing back up to really maximize the effect.
grip on the solid object only as much as is necessary
to keep the movement going. Don't pull too much with
your arms or you will take tension off the glutes
and defeat the purpose of the exercise! Do as many
reps as you can then repeat on the other leg.
this exercise with Secret #1, the Daily Specialization program,
and you've got a KILLER butt-building program you can do
in just minutes a day!
And what you've
read here today is just scratching the surface...ALL the
information you'll find in the full "Gluteus to the
Maximus" is like this and targeted to one goal...building
YOU larger, firmer rounder glutes.
Love That I Can Do These Programs
In the Privacy of My Own Home,
on My Own Time..."
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
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 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!!!!
Have Never Felt My Glutes
Like This Before..."
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.
I have never felt my glutes
like this before.
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,
Increased 2 Inches On My Butt in Two Weeks.
THANK YOU SO MUCH!..."
"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!"
Soon I'll Be Cracking Walnuts
With My Derriere..."
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'll be cracking
walnuts with my derriere. Thanks again.
Has Allowed Me to Redefine My Entire Workout Routine to
Build An Area I Have Been Insecure About For Years...My
Flat Rear End..."
Dear Mr. Nilsson,
just wanted to tell you how much I have been blessed by
your online book, "Gluteus to the Maximus".
It has allowed me to build an area I have been insecure
about for years...my flat rear end. The
videos were very helpful in displaying the proper form
for each exercise. I also appreciate the extra
information on stretching and proper eating habits. From
this day forward, I promise to stick with this one....
Mrs. L. Gettis
Am Loving What I Have Seen So Far..."
have only had the book for three days now, but I am loving
what I have seen so far.
I am very excited to see
results, and you have provided me with information I've
never seen before. I'm
sitting in my office chair right now, and I can feel the
pain already. I'm confident this will work.
Prove to YOURSELF That You CAN Build that Beautiful
Round Butt of Your Dreams!
Here's what you're going
to get in the full Gluteus to the Maximus package...
#1 - The "Gluteus to the Maximus"
Manual ($97 value)
is the "guts" of the "Gluteus
to the Maximus" system...how it works,
why it works and how to use it to get the
most out of it.
rundowns of all the exercises and all the
programs and workouts
asked questions and troubleshooting
how to keep
your butt when losing fat
glutes when you have bad knees
and a whole
This info is
right to the point...no fluff, no wasted time...all
designed to help you maximize your glute-building
#2 - Programs and Workout Index ($47
programs for beginner, intermediate and
advanced training levels
Just print and
bring to the gym with you...these workout
sheets give you the details of each day's
training, including sets, reps, exercises,
and notes to help make the program even MORE
everything laid for you and know EXACTLY
what you're doing every step of the way.
#3 - Exercise Index ($47
and pictures of 56 powerful glute-building
exercises, many of which I can promise
you've NEVER seen before.
This index will
give every detail about how to perform these
exercises correctly to maximize the results
you get with the system.
#4 - Online Exercise Video Library ($97
If you want
to get the most out of an exercise, you need
to SEE it in action.
That's why I've
put together a complete Online Exercise Video
Library containing full video on EVERY single
exercise found in the "Gluteus to the
Maximus" System so you know EXACTLY what
you're doing every step of the way.
#5 - Free Updates for LIFE ($97
I come out with an update of this eBook, you'll
get it FREE.
I'm constantly working to improve my programs
and exercises and there's no way I'm going
to make you pay for an update that SHOULD
#6 - MY TIME (priceless)
will have ME as your trainer by your side
all the way through. If you ever have
any questions about this program, you can
fire them over to me and I'll respond asap.
If you've ever
tried to get help directly from an author
or trainer, you KNOW how rare this is. I'm
committed to YOU and helping you lose fat
here's the "bottom" line...
get "Gluteus to the Maximus," you're going to
get PROVEN programs and exercises specifically designed
to build a bigger butt FAST...even on the most stubborn
System Will Take You From This...
you have a choice...
You can KEEP
the flat, shapeless butt you've got right now...
make the choice to build those larger, firmer, rounder,
sexier glutes you WANT and do it FAST with the
highly-targeted info in this system.
female and I want a bigger butt but I don't want it to be
a big "muscle butt"...all square and blocky like
a bodybuilder. Will this program build a feminine butt on
will definitely build a feminine butt on you! When
you go through this program, your glutes will develop
according to your FEMALE genetics...which means a
that you're worried about getting is only a result
of very hard training and very strict dieting specifically
FOR achieving a bodybuliding look.
not what this program is all about...this is about
developing larger, firmer, ROUNDER glutes that will
make you look better in your jeans and in a swimsuit!
Q: Do I have to go to a gym or can
I do the program effectively at home with limited equipment?
to the Maximus" program can be done very effectively
In fact, I created
programs SPECIFICALLY training at home with very minimal
equipment, such as chairs, steps, benches, etc. You have
a lot of options when it comes to glute training and you
don't need a full gym to really get great results with this
more equipment you have access to, the more variety of exercises
you'll be able to do during the program but it's certainly
NOT a requirement that you go to the gym.
Q: Can I use this
program to keep my butt when I'm on a fat-loss diet? I always
lose my butt first.
and I've found this to be a BIG problem for a lot
of people...when they lose fat, their butt is the
first thing to go.
where this program comes in...you don't HAVE to
resign yourself to losing your butt when you lose
fat! By using the programs and exercises in this
book while you're training for fat loss, you can keep
your butt AND actually make it BIGGER while you drop
part is, if you lose fat while you're building the
glutes, it's going to make your butt look even that
Q: Is this program a scam? The results you
say are possible with it sound pretty unbelievable to me.
is for real!
A scam would
be a program that tells you that you can build a bigger
butt with no effort at all, just by taking a pill or using
a special lotion.
You WILL have
to earn your bigger butt! This program gives you the
tools you need to do it properly and do it FAST using some
of the best glute-building techniques and exercises I've
discovered in my 20+ years in the gym.
Q: Do I have to take supplements or crazy pills or powders
to get results with this program?
definitely NOT necessary for this program to work!
is all about good training targeted with the goal of building
the glute muscles, supported by good nutrition.
And while I do
have some basic supplement suggestions (very straightforward
stuff...nothing crazy or dangerous!), not a single one of
the supplements is necessary in order for the program to
Q: I'm a total beginner. Is this program going to be too
advanced for me to follow?
is VERY beginner-friendly! In fact, I've included a
section in the book that starts you from complete scratch...what
a set is, what a rep is, etc.
I will walk you
through everything you need to know in order to get started
and start seeing results FAST, even if you've never done
an exercise in your life or have never set foot inside a
One of the biggest
things I wanted to do with this program is make it accessible
for EVERYBODY because I know everybody deserves the booty-building
benefits this program delivers!