Thursday, September 1, 2011

Glute Training For Men and Why

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Glute Training For Men: Why Guys NEED Glutes... Looks, Athletic Performance and Avoiding Back Pain!


By Nick Nilsson
Author of "Gluteus to the Maximus - Build a Bigger Butt NOW!"


Glute training is absolutely NOT just for women! It's just as important for men to target the
glutes with specific training that builds and strengthens the glutes...in some cases,
even MORE so. Learn why you need it and how to do it here.



One of the biggest misconceptions about glute training among guys is that training the butt is just for women.


It's NOT.

In fact, glute training is just as important for men as it is for women...and in some cases even more so (and I'll tell what you what those cases are below)!

The most important thing that guys need to know about training their glutes is that REAL glute training is not about doing cable kickbacks and lying on the floor, flailing the legs around to some video.

REAL glute training utilizes basic, heavy movements that challenge the glutes to PERFORM.

REAL glute training develops strength in the ENTIRE body, not just the target muscles.

REAL glute training will build a masculine, head-turning butt that makes you LOOK and FEEL strong and capable...and that confidence shows.

Why Guys Need Glutes Reason #1 - To Look Better and Feel More Cohttp://hop.clickbank.net/?MYguymygir/betteru!nfident


I figure let's get this one out of the way first since it's probably the first thing you thought of!

While there certainly are some women out there who prefer a guy with no butt, you and I both know they're probably NOT in the majority. To get all primal for a few moments here, women look for visual cues about the suitability of a mate based on muscle and bone structure (whether they'll admit it or not :).

Large strong glutes are not found on weak men.


Glutes are the center of power in the human body...they're among the strongest muscle in the body...and having large, strong glutes tells women (subconsiously, at least) that you're capable of fighting off a hungry lion or bringing down a wildebeast with your bare hands or lifting a car off their baby...you get the idea.

On the flip side, having small, flat glutes tells the opposite story at first glance (whether it's true or not). The subconscious judgement is one of weakness...and that's definitely NOT the look most guys are going for!

Having strong solid glutes gives you a sense of confidence in yourself, whether you're coming or going, and it WILL come across to other people.


Why Guys Need Glutes Reason #2 - To Improve Athletic Performance

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Two of the best examples here are football and Olympic sprinting. The guys who are at the top of their game generally have the best-developed glutes (the guys who look like they have the rear-end of a Clydesdale horse). Because it's the glutes that provide a HUGE amount of power for quick, explosive movements.


This is true not only in sports where it's completely obvious, like football and sprinting...it's also true in sports like golf, where the glutes stabilize the hip area, assisting in the transfer of force through the core. It's true in tennis, where the glutes are critical for the quick side-to-side movements that make up most of the game. It's true in baseball (and softball) where you need strong glutes to be able to sprint to first or run to catch a fly ball. It's true in hockey, where the glutes are what actually MOVE you on the ice.

It's also true in bowling...ok, maybe not so much bowling, but you get the idea.

If your glutes are weak, your athletic performance is going to suffer. And that's a FACT.


You won't be able to move as fast or as explosively when you're running and you won't be able to stabilize your hips as well with stationary activities, so even throwing and swinging movements won't be as powerful.

The glutes are just that important when it comes to sports and any athlete (or even weekend warrior athlete!) who doesn't train the glutes is leaving a tremendous amount of performance on the table.


Why Guys Need Glutes Reason #3 - To Help Avoid Lower Back Pain and Keep the Stomach From Sticking Out

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The glutes are also critically important for what they do when you're not doing anything at all...and that is to help keep proper alignment in your lower back area.

When things get out of whack in your lower back, long term and often debilitating back pain can be the result.

I'm not going to say that working the glutes is wonder-cure for all back pain...that's just not the case. However, glute training CAN play a BIG role in helping to prevent and fix lower back pain where spinal alignment is an issue.

Most people know that the main function of the glutes is to bring the thigh backwards (like when you're walking, the glutes bring the leg back to move you forward).

What most people don't realize is that the gluteus maximus muscles also exert tension from the opposite direction where they originate (the pelvic bone crests), which helps keep neutral alignment in the pelvis.

In English, this means that the glutes also function to prevent your pelvis from tilting forward.


When your pelvis tilts forward, your belly sticks out and this overstretches the ligaments and tendons in your lower back, leading to constant lower back pain.

Think of it this way...how many men do you know who have big guts and no butts...probably quite a few.

Lifestyle habits such as inactivity and poor eating lead to the fat gain. And inactivity leads to glute atrophy and weakness, which further causes that gut to stick out, tilting the pelvis foward and pulling the back out of alignment. It's a vicious cycle that is completely preventable.

Now, the glutes won't fix this in isolation. Obviously, the core and lower back play a big role in this as well. Glute training should be part of a greater program of strengthening the whole body and dropping excess fat to help fix the factors that lead to this type of lower back pain.


How Men Should Train Their Glutes:


So, given the three major factors I talked about, I'm sure you've come to the conclusion that the time to start training your glutes is NOW.

I think one of the biggest things that holds men back from directly training their glutes is the misconception that glute training involves doing stuff like cable kickbacks or laying on the floor with the legs flying around like in an exercise video from the 80's.

REAL glute training (as I mentioned above) is all about building power and strength with challenging exercises that quite often don't even LOOK like glute-specific exercises!


Most of the best glute exercises (with a few exceptions) involve the rest of the leg muscles in some way as well. They use heavy weight and they help build muscle in your entire body.

Exercise that involve deep squatting with resistance (which is a position where the glutes are maximally activated) sets off of a hormonal reaction in the body, basically kicking out testosterone in a direct response to it. This is one of the reasons why squats are such a good overall exercise for building muscle...they stimulate this hormonal response in the body.

You can use exercises like One-Leg Bench Squats or Dumbell Split Squats to accomplish this.

Including exercises like these into your regular training routine can have a big impact on the results you get in your glutes.

Obviously, if you want to get MAXIMUM results in your glute training, you'd be best served by a program that is completely targeted to that goal...and I might know of one that fits the bill... ;)

My "Gluteus to the Maximus" program covers exercises, programs and targeted training strategies all designed to give you FAST results exactly where you want them.

This is NOT fluff glute training...this is REAL weight training that men can use to develop their glutes for whatever the end goal, whether it be looks, athletic performance or preventing lower back pain.



------------------

Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://hop.clickbank.net/?MYguymygir/betteru!

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Monday, August 29, 2011

Back-Off-Bench Dumbell

The ULTIMATE Beach Body Exercise...Back-Off-Bench Dumbell
Press to hit your chest, arms and abs in one shot!


By Nick Nilsson



The bench press...a key movement for your chest that, ironically enough for some people, doesn't even work their chest all that well!

THIS version of the dumbell bench press is going to force continuous tension on your chest while placing TREMENDOUS tension on the abdominals as well... (you'll see why in a second).

The Back-Off-Bench Press is a unique movement for the chest that LOOKS like a standard dumbell bench press...until you look a little closer. You'll be doing the bench press with your upper back hanging off the end of the bench!

And while it is true that you'll be forced to use less weight than in a normal bench press, I found this technique basically FORCED the pecs into continuous tension. I got a GREAT pump using lighter dumbells and hit the core at the same time (and especially the rectus abdominus six-pack muscles).

This exercise is really the ideal beach body exercise...chest, abs and arms all in one shot :)


Don't let that "beach body" thing fool you, though...this exercise is VERY tough and actually very valuable. It's definitely one I'm going to be including in my training more often.

To perform this one, you'll need a few things for the set up...dumbells (they don't need to be heavy), a bench and something to brace your legs under. I used a power rack with a loaded barbell set on the rails to brace my legs on and that worked perfectly (Smith machine will actually be useful for this). You can also use just about anything else you can think of that you can brace your legs under...even a partner pushing down on your knees, if that's what you've got.

Here's what my setup looked like...a flat bench inside the power rack with the barbell set in the rails at about hip height. You'll need to adjust the bench position under the bar, depending on how it feels when you're doing the exercise. I've got the bar basically over the midpoint of the bench.

The first time you do this, start with LIGHT weight until you get a feel for the exercise. If you're using the rack setup, just set a couple of plates on the bar to keep it from coming up.

This is one of the ONLY times I'll ever recommend you set your feet on a bench for bench pressing...in a normal press, you need the stability of your feet on the floor. In this version, your knees will be locked under the bar, giving you stability there.

Grab your dumbells. Stand up and set the dumbells on end on your thighs. Sit down on the bench then shuffle yourself forward so that your hips are a bit closer under the bar. Again, you'll need to experiment to get the position right for you.

Raise one leg up and brace it under the bar. Then get the other leg up. If you've got a partner to hand the weights to you, this will be even easier - just get into position on the bench first, then have them hand the dumbells to you.

Lay back on the bench and feel for where your upper back is. With the moderate weights I'm using, I had the end of the bench right in the center of my shoulder blades. Make sure you have at least that much of your upper back off the end of the bench.

Now bring the dumbells back and into position for the bench press. THIS is where your abs are going to fire HARD and stay contracted HARD for the duration of the exercise. It's also the reason why the pecs are going to be contracted continuously...your back has nothing to brace on, therefore even at lockout, the pecs are forced to contract to stabilize and hold the weight. Taking the back support away places HUGE demands on the entire upper body.

Now press up. Do this exercise at a moderate pace, under control the whole way. You're using lighter weight so go for FEEL with this one and squeeze the pecs at the top. Your abs will contract no matter what you do here :)

The first time you do this, the weight will be something you'll need to adjust. Go up to about half of what you'd normally use for a heavy set of dumbell bench press and do 6 to 8 reps with it. When you're done, you can either just drop the weights to the floor (which most gyms don't like), or move them back up onto your thighs then use your knee-bracing to do a sit-up. Then just stand up and set your dumbells down and you're good.

That's the exercise!

Like I said, try it with a lighter weight the first time you do it but definitely give it a try if you've got the equipment to do it - I was very impressed with how strongly this targets the pecs and the core.

It's a nice alternative when maybe your joints are a bit beat up for doing heavier benching and you still want a strong pec workout or if you want to get the incredible abdominal work you'll get from it without the repeated spinal flexion of a crunch or sit-up movement.

RECOMMENDED: to best understand how to perform and get the most out of this exercise, I HIGHLY recommend checking out the pictures and video of it in action...click the following link now to see it!
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Want More Unique and INSANELY Good Chest Exercises Just Like This?
You need "The Best Chest Exercises You've Never Heard Of"
This book is packed with 53 killer exercise that will blow up your pecs like nothing you've ever felt before! You'll learn exercises that can be done at gym or at home, all with the goal of building a shirt-stretching, ripped chest on you.

------------------

Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://hop.clickbank.net/?myguymygir/betteru!
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