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Hybrid Training

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The Best Chest Exercises You've Never Heard Of

Hybrid Training...this is a very cool exercise technique where you basically combine mutiple types of resistance into one set in order to maximize tension and better follow the strength curves of a variety of exercises and bodyparts.

This book is one of the most unique approaches to training you'll ever uses combinations of dumbells, barbells, machines, training bands, and cables to multiple resistance. I've found that a single Hybrid set can be the equivalent of two or three regular sets.

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How to combine exercises for MAXIMUM tension and growth
Destroy genetic barries with Hybrid Training
How to do TWO exercise at once to triple your results...


Hi [name],

Got something VERY interesting for you here today from the "Mad Scientist of Muscle" Nick's a technique called "Hybrid Training" and it's actually pretty mind-blowing...

Essentially, you're going to discover how to combine TWO or more forms resistance into ONE movement to better match the strength curve of an exercise or bodyparts.

Why is this useful?

Because when you can put MAXIMUM tension on a muscle through the ENTIRE range of motion and not just the WEAKEST part of the range of motion, you can literally TRIPLE the results you get from your training.

You can also use additional forms of resistance to change the direction of tension during an exercise...for example, when doing deadlifts, you can get not only the straight up and down tension of free can also get directly horizontal-pulling tension via band or cable to put additional workload on your body in a backwards movement pattern.

ONE Hybrid set is literally worth two or three regular sets...

Sound interesting? Check it out here:

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Hybrid Training FAQ - How it will boost your muscle and strength
What you need to know about Hybrid Training
One set of THIS is worth 2 or 3 "normal" sets...



Hi [name],

So after talking about Nick Nilsson "Hybrid Training" technique the other day, I received a lot of questions about how to do it, who it's good for, etc. So I asked Nick if he could provide me with an FAQ to help answers any questions you might have about it. <== Get Hybrid Training here

I'll get right into it...



You mention combining two different exercises to eliminate the
weak points of both and put more tension on the muscles. Is this
just a fancy way of teaching me supersets?


Nope! While supersets do have their place in training, "Hybrid
Training" goes one better than regular supersets (where you do
two separate exercises, one after the other). With "Hybrid
Training," you do BOTH at the EXACT SAME TIME.

For example, we will combine dumbell bench presses with cable
flyes. If you were to do them as a superset, you would do the
presses THEN you would immediately do the flyes. With "Hybrid
Training," you'll do cable flyes WHILE you're doing dumbell

I was doing these just last night and I thought my chest was
going to explode by the time I was done! The effects of the
double-resistance has to be felt to be believed.



What equipment do I need to have in order to perform "Hybrid Training"?


Since "Hybrid Training" is a more specialized type of training,
there are a few basic requirements. The good news is, it can be
very easily adapted to just about any setting, whether you're
working out at home or at a gym!

Because you'll be combining two different types of resistance,
you will need to have access to two different types of
resistance. Makes sense, doesn't it!

What this means is, at the very least, you'll need free weights
(dumbells or barbells) and either cables (meaning the high and/or
low pulleys) and/or training bands. A power rack is optional,
though very helpful.

In the book, I'll give you very detailed instructions on how to
best attach the cables and/or bands to your free weights in order
to really maximize the effects on the muscles.

Training bands, which I talk about much more in the book, are
EXTREMELY useful for "Hybrid Training". To be honest, even if
you don't get the "Hybrid Training" book, I'd strongly encourage
you to check out this site for getting some high-quality,
reasonably-priced training bands (and not the skinny "aerobics"
elastics but the thick "take a beating" type of bands that
powerflifters use).



Do I need to be an advanced trainer to use "Hybrid Training"?


Not at all! The concepts in the book can be used by almost every
level of trainer. The only exception would be complete
beginners, whom I would recommend get a handle on the basic
exercises before trying "Hybrid Training."

If you've had some training experience, this book will help you
along tremendously. And if you ARE an advanced trainer, you're
going to LOVE how the "Hybrid" techniques put incredible
mass-building tension on your muscles.

Let me put it this way...I've been training more than 16 years
and "Hybrid Training" techniques WORK LIKE CRAZY for me. They
really help pile on the muscle and strength (in one "Hybrid"
exercise, I've used 100 lbs MORE than my barbell bench press
1 Rep Max over a full range of motion).

Yet I've used some of the techniques with others who've been
training less than a year with great success!



Are "Hybrid" exercises difficult or time-consuming to get set up?


Only if you don't know what you're doing :) As I mentioned above,
in the book, I'll give you very detailed instructions on how to
best set up the "Hybrid" exercises. Once you know how to do it,
the set-up is very quick and very easy, no matter which exercise
you're using.

In fact, you'll not only get videos that show you how to perform
the majority of the exercises in the book, I've included videos
that show you exactly how to set everything up as well!

One of the greatest benefits in this book is the huge number of
videos (88, to be exact) demonstrating practically EVERYTHING.
From setup to exercise technique, there won't be a single moment
where you don't know EXACTLY what you're doing.



Are "Hybrid" exercises hard to incorporate into my current training program?


Completely the opposite, in fact! A "Hybrid" exercise can be
directly substituted for a regular exercise in whatever program
you're using right now. A "Hybrid" barbell curl can easily be
done instead of a regular barbell curl.

The only thing to keep in mind is this...since "Hybrid" exercises
are that much more effective at putting tension on the muscles,
you most likely won't need to do as many sets to get a full

In every single workout, I've had to reduce the number of sets
that the workout has called for simply because my muscles are
completely shot before I'm able to finish all the sets.



Are "Hybrid Training" exercises really 2 to 3 times more effective
than normal sets?


In my experience...yes. And let me give you an example.

When you're doing a lying tricep extension with a barbell, you
get plenty of tension as you're bringing the bar down to your
forehead. No argument there. But as you come back up to the top,
the tension gets less and less until, at the top, you get
practically nothing because the bones of your arm are supporting
the weight.

So how much more effective do you think the exercise would be if
you didn't lose ANY tension as you came to the top? If, when you
got to the top, you also had resistance pulling directly
backwards instead of just pushing straight down (like with just
the bar). Your triceps get NO break and the muscle-building
tension is TREMENDOUS.

This change in directions of resistance really makes a big
difference in the results you'll get in your training, both in
terms of muscle-building and strength.

The bonus is, because the exercises are so effective at working
the muscles, I believe they also give the metabolism a bigger
boost, helping to increase fat loss!



Is this just a gimmick, i.e. is it just different for the sake of being different?


Definitely not. In fact, "Hybrid Training" isn't even "thinking
outside the box." I've made a whole new box and I'm thinking
outside that one! (a little poetic liberty there :)

Let me put it this way...there are plenty of ways to do crunches
that are all slightly different from each other but give you the
same basic results. You can read entire "special editions" of
magazines based on that concept. That's NOT what I'm all about.

I do "different" for the sole purpose of getting better (and
faster) results. This is a whole new way to train that give you a
much better understanding of how your muscles work AND how to
apply extraordinary tension to them.



I train at a gym with a lot of people around. Will I look like a complete idiot when I'm doing these exercises?


You WON'T look like an idiot but I can promise that you WILL
look different than everybody else. And I'm guessing you're not
training because you want to look like everybody else!

"Hybrid" exercises are actually based on standard gym exercises,
e.g. barbell curls, bench press, squats, deadlifts, etc. In
that respect, you'll be doing exercises you already know and
that everybody will recognize. It's when you apply the
"hybridization" to the exercises that you'll see the eyebrows
go up.

Once you start using these exercises, you most likely WILL have
people coming up and asking you what you're doing. Or, as time
passes, you'll start to notice other people doing the very same
things you're doing because they'll see the results you're
getting and how effectively your muscles are getting worked.


That's it for now!

To learn more about "Hybrid Training" and to get your copy now, go to:

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THE single most INSANE exercise for your chest EVER...(I promise)
[Take the red pill]...and try this INSANE chest exercise


This your last chance...take the red pill or the blue pill...
there's no going back...

This exercise is going to seriously blow your mind...and
honestly, even if you never actually even try it yourself,
just the explanation of the reasoning behind how it
works is going to open your mind to a whole new world
of possibilities in your training.

After all, you don't come to me for "normal" right?... ;)

You won't look at weights, cables or bands the same way again.

The exercise is the Triple Hyrbid Cable-Chain-
Dumbbell Bench Press...

...and here's what it looks like.

I'll take you through it, step-by-step.

1. The Dumbbell Bench Press

When you're doing a dumbbell bench press, you get
maximum tension on the pecs in the bottom portion
of the range of motion.

As you press up, you lose much of that tension in the
pecs as the arms come in towards the mid-line of the
body. The weight is supported primarily by the bones
of the arm rather than muscle tension in the chest.

The exercise, however, DOES allow for substantial my case above, a pair of 105 lb dumbbells.

2. The Cable Flye (or Band Flye)

The standard cable flye is an excellent exercise for
focusing on the peak contraction position of the pecs...
which is bringing the hands in towards the mid-line of
the body.

There is almost NO resistance at the bottom position
of the exercise...the best of the exercise happens as
you bring the hands up and together, in a diagonal/
horizontal movement (which a dumbbell press can't

To do this, I've attached the cables to my wrists via
ankle straps so I can grip the dumbbells freely. You
can also loop the cable around the handle and clip it
back onto itself to attach.

3. The Chains

Adding chains to the dumbbell bench press takes the
exercise to the NEXT level of targeted loading.
Because as you press the dumbbells up, not only are
you losing tension in the pecs...your leverage is also

This means you FEEL stronger (and can move more
weight) in the top portion of the range of motion than
at any other point in the movement.

By hooking chains onto the dumbbells, as I press up,
I'm taking more and more links of the chain off the
ground, dynamically adding weight to the exercise
exactly as the leverage is improving.

Yes, I'm Nuts...And Here's How It Works...

I think you're starting to see the power of this combination....
and when you put it all together, here's what happens...

When you start the press out of the bottom, you've got
maximum loading of the dumbbell bench press exercise
with very little cable tension and minimum chain loading.

As you start to press up, during the first half of the
movement, you still don't have much horizontal tension
from the cables but you're starting to take chain links off
the ground, increasing the resistance.

Once you pass the sticking point of the exercise and you
start to bring your hands in towards the center, your
leverage improves...and THIS is where the cable (or band)
lateral resistance kicks in to provide direct resistance
against the inward action of the pecs.

In addition, you're still taking more and more chain links
off the ground, adding to the load.

As you press to the top and finish the rep, the dumbbell
resistance has dropped a lot but the cable tension is at it's
maximum. In addition, the chain load is also at it's maximum.

Your pecs are STILL under tension...even at lockout...and
under maximum load.

They get NO break from top to bottom through the ENTIRE set.

And let me tell you, the first time I tried this, I seriously thought
my pecs were going to explode. The tension was just

Adapting The Exercise Based on Available Equipment

As great as this exercise is, I also fully realize that not
everybody has access to all the "toys" that I do. The chains
are optional...if you have them, great. If not, the dumbbells
and cables are the biggest keys to the exercise.

If you don't have low-pulley cables to work with, you can
very easily use bands instead. You'll get the same "inwards-
tension" effect via band tension as you will with cables.

Just hitch the bands to a pair of solid objects out to the sides
then loop them around either your wrists or the dumbbell
handles and you're good to go.

Why It's a "Hybrid" Exercise

I call this type of training "Hybrid Training"...combining
multiple forms of resistance into a single exercise to
maximize muscle tension and loading patterns for strength
and muscle gains.

And this Triple Hybrid Bench Press exercise is only just
the beginning...because you KNOW I didn't just stop there... :)

I've actually put together an entire book of this stuff...
exercises just like the one above covering every single
part of your body and every major exercise and movement

This stuff is literally off the hook...and it WORKS.

So if you've hit plateaus with strength or muscle development...
if you've gotten bored in the gym...or if you're just looking to
take your understanding of how the body works to a whole
new level...

Learn how you can make every single exercise you
do 2-3 times MORE effective with Hybrid Training.


"Hybrid Training " Covers and Pictures

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Promotional Articles

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Simply substitute the "xxxxx" in the links for your Clickbank affiliate ID and you're ready to go! Use these articles in your newsletter or placed on your site/blog.

Cable-Barbell Curls - Hybrid Training For Incredible Biceps!


The standard barbell curl is NOT the most efficient way to build massive biceps. With this Hybrid Training exercise, you're going to learn how to add additional targeted resistance to the barbell curl to hit the biceps MUCH harder and build more muscle faster!
Get INSANE Pec-Building Tension With Hybrid Cable-Dumbell Presses If you want a great chest, you have to learn how to develop TENSION when working it. This combination exercises fuses dumbell presses and cable flyes to totally eliminate the weak points of BOTH exercises and force MASSIVE tension on the pecs.


Cable-Barbell Curls - Hybrid Training For Incredible Biceps!

By Nick Nilsson

Want to build muscle faster? "Hybrid Training" is a powerful concept in weight training that combines TWO separate forms of resistance into ONE single exercise to dramatically increase the muscle-building power of both!

This exercise is the Cable-Barbell Curl and it's going to turn your biceps into mush and then into mountains!

So What is "Hybrid Training?"

"Hybrid Training" is a technique that allows you to use TWO distinct forms of resistance in ONE exercise. Why is that good? Because standard exercises have limitations due to your body's biomechanics.

When you do a barbell curl, you can only use as much weight as your biceps can handle IN THE WEAKEST PART of the exercise, which is when your elbows are bent 90 degrees.

So if you're only use as much resistance as you can handle when your muscles are at their weakest, don't you think you're shortchanging yourself when it comes to strength and muscle-building?

With this "Hybrid Training" exercise, you're going to dynamically alter the resistance AS YOU'RE DOING THE EXERCISE. When you start, you'll be curling the barbell as usual. But the moment you pass that "weak point" and your biceps are mechanically stronger, the resistance will INCREASE, dramatically ramping up the muscle-building power of the exercise.

This will happen because you will be attaching a cable (or elastic training band) directly to your barbell. I'll give you detailed instructions on how to do that after you learn how to perform the exercise.

This combined targeted resistance means you'll be matching the actual strength curve of the barbell curl MUCH closer (using more resistance when the biceps are in a stronger position). This means MORE muscle growth and more strength because you're pushing biceps to the limit through a MUCH greater range of motion.

How To Do It:

First, you will attach a low-pulley cable to the EZ bar or regular straight barbell (this is explained in detail below). Reach down and pick up the bar, taking a shoulder-width grip on the bar. Use a light to moderate weight on the bar and a light weight on the cable machine - you'll know why you need to start light after doing a few reps of this!

Now take a big step back. This big step changes the angle of resistance that the cable will provide. Rather than pulling it straight up and down, you'll be pulling it up and back.

This is more effective because the barbell curl is NOT a straight up and down's actually a semi-circular arc movement. Pulling the cable up and back means you're pulling directly backwards towards your face. In the standard barbell curl, you get NO backwards-pulling tension at the top and have to focus on squeezing the biceps hard yourself. With this direct angled tension, you simply won't have a choice and the tension stays on HARD!

Now begin the curl movement. Keep your knees slightly bent, your core tight and your head looking straight forward. Because of the cable pulling you forward, you will need to lean back a little as you perform the exercise.

During the first 2/3 of the range of motion, the cable is not actually moving very much. But as you come towards the top 1/3 of the range of motion, you'll notice the cable curl portion kicking in MUCH more.

As you come to the top, as I mentioned above, you're actually pulling the cable directly towards your face, dramatically increasing the tension on the biceps at the top. This is very useful because you get increasing resistance only AFTER the sticking point (the weakest point) of the exercise.

The biceps are biomechanically stronger in this top range of motion and can handle (and will thrive on!) the increased resistance that you're providing them.

Hold for a 2 count at the top, squeezing the biceps hard, then lower slowly. Repeat for as many reps as you can do with good form then adjust the weight for your next sets, if you need to.

How To Do This Exercise With Bands:

This exercise can also be done using a band attached to a solid object in front of you and looped around the bar (explained below). Use a light-tension band the first time you do this exercise to get a feel for how it's done.

Now, take a big step back to get some tension on the band at the start of the movement. Perform the curl exactly as described in the previous exercise, bringing the barbell towards your face and squeezing hard at the top. The increasing tension in the band puts a powerful contraction on the biceps at the top.

How to Attach the Cable To the Barbell

It's a very simple process to attach a cable to a barbell. All you need to do is loop the cable around the bar and clip it back onto itself. There will be pictures of this process at the link below.

- First, get the barbell set up and place it in front of the cable to be used.
- Next, pull the cable out and loop it once around the bar (in the very center)
- Clip the cable right back onto itself at a point right next to the bar (the weight on the cable stack will automatically tighten up the loop)

The only downside to this setup is that the cable may slide around on the surface of the bar if the bar tilts during the exercise as it has nothing to grip on. If you have a small towel, you can very easily place this on the bar first, then loop the cable on top of the towel. This will help keep the cable from moving or sliding around on the bar.

As a general point, you will almost ALWAYS use less weight on the cable than you will on the barbell. For example, when doing cable-barbell curls, you may use 70 lbs on the bar and 30 lbs on the cable.

How to Attach Bands

To use a band with this exercise, you just need something solid to anchor the band onto. This can be a weight machine or a railing or even a dresser leg at home! It just needs to basically be an immovable object.

It's a simple process to securely tie the bands onto a rail or post - you will use what is called a bale hitch. And you don't need to be in the Navy to figure out how to use it!

To do the bale hitch, loop the entire band around the solid object. You have the two ends in your hands. Now pull one end through the loop of the other end. When you pull that end all the way through so the loop tightens up, it creates a secure hitch.

Make this attachment low to the ground for the band-barbell curl. For the barbell, just loop the other end around the barbell and move it to the very center of the bar. There's no need to hitch it onto the barbell - the tension on the band during the exercise will keep it in place.



The first time you perform this exercise, get ready for an eye-opener! It may not look like you're using much weight on the bar or on the cable but the combined result is huge. The difference in the critical muscle-building tension on the biceps is astonishing!

Give this exercise a try in your next bicep workout. Then imagine the results you can get in your ENTIRE BODY when you put the full power of "Hybrid Training" into effect on every single bodypart!

To view pictures and video of this exercise in action and to see how to attach cables and bands to barbells, click on the following link:

And to learn more about "Hybrid Training" and grab your copy of the full book, click here now!


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!

Get INSANE Pec-Building Tension With Hybrid Cable-Dumbell Presses

By Nick Nilsson

The pecs are unique muscles that are almost NEVER fully worked in most conventional training routines. A routine built on bench-pressing almost totally ignores the primary function of the pecs, which is to bring the arms inwards towards the mid-line of your body.

On the flip side, a routine built on isolation exercises such as flyes and cross-overs also has it's target the main function of the pecs, but you can't use nearly enough weight to spur real growth.

That's where Hybrid Training comes in...

And this exercise combination is a great example of why "Hybrid Training" is so'll be overlapping the strength curves of the two primarily types of pec exercises maximize tension on the chest muscles.

The Cable Flye exercise offers little to no tension on the chest at the bottom of the movement. When you get to the top, though, you get maximum contraction of the pecs.

The Dumbell Press offers maximal tension at the bottom of the exercise, but it gradually tapers off until at the top, you get practically nothing - in fact, at the top, you can completely relax your pecs and the dumbells will stay up!

So when you combine the two exercises into one, you get an exercise with lots of tension at the bottom and maximal tension at the top. The pecs don't get a single moments break...this level of tension is INCREDIBLY effective for building muscle FAST.

How To Do It:

This exercise is performed on a Swiss Ball or flat bench. Using the ball allows you to get your shoulders back and open the chest up, better isolating the pec muscles. The bench is the more stable option and is a good starting point, though.

You will need to attach the cables directly to the dumbells or use ankle straps on your forearms. I will explain how to get into position with both methods. The first time you do this exercise, pick dumbells that are about half of what you'd normally use for 10 reps on the dumbell press. Set about 20 or 30 pounds on the low pulleys on the cable cross-over machines.

Attaching Cables to Dumbells

Set the dumbell on the floor right beside the low pulley. Grab the clip and pull the cable out about a foot. Grab the cable itself (in between the dumbell and the machine then use your other hand to loop the cable under the dumbell handle and clip it onto itself. If you have a round dumbell, the cable will pull the dumbell up against the pulley. Repeat this on the other side with the other dumbell.

To get into position, first sit on your bench/ball. Lean over to one dumbell and grip it so that your pinky is right next to the cable. Because the cable is going to be pulling outwards, we want the outwards side of the hand by the cable. Pull the cable and dumbell to the center then lean over and grab the other dumbell in the same fashion.

Set the dumbells on your knees then bring them up into position to start the press. Since the actual weight on the cables is relatively light, you shouldn't have trouble getting into this position. Begin the press from there.

Wearing Ankle Straps on Your Forearms

As I mentioned above, this is the easiest way to do the exercise. First, attach your ankle straps onto the pulleys and set them for their loosest setting. Now set up the bench and dumbells (set them on the floor in front of the bench). Go over and slide your hand through one harness then step over and slide your other hand in through the other (as I mentioned, these should be set loose enough so that you can do this easily.

Now pick up the dumbells then get into position on your bench/ball. Begin the press from there.

The mechanics of the press/flye are pretty much exactly the same as the basic dumbell press. Be sure, when you come to the top, that you bring the dumbells together (no banging them together, though). Hold for a few seconds at the top to maximize the contraction on the pecs through the cable resistance, then lower slowly.

The first few reps may seem too easy and you may be tempted to set the weight down and add more. Don't fall for it! Keep it up for a few more reps. You'll soon notice that your chest is not getting the rest it was used to when doing dumbell presses or cable flyes. Do as many reps as you can then set the dumbells down.

If you have round dumbells and have attached the cables directly to the dumbells, the pulley will roll them back. Control this rolling as best you can - don't just let them snap back.

When you have ankle straps on, set the dumbells down then set the cables down and slide your hands out.

Cable/Dumbell Flyes:

This exercise can also be done using a Dumbell Flye grip instead of a pressing grip. To do this, your hands will be facing each other and your elbows will be locked in place. The execution and setup is exactly the same as the press only substituting in the flye instead of the press.

This version will increase the stretch on your pecs at the bottom but will limit the amount of weight you can use for the exercise.

How To Do This Exercise With Bands:

It is possible to substitute bands for the pulleys in this exercise. In order to do this, you'll need two bands and two objects to hitch the bands onto. These should be far enough apart that you have some stretch in the bands when you start the exercise. Use lighter bands for this exercise.

Hitch the bands to the solid objects and place your bench in the middle. Lean over and grab one band then the other. Hold them in your hands like you're going to press them. Now pick up your dumbells, holding them directly on top of the bands - this helps keep the bands from moving in your hand. Begin the exercise as above - you'll get the increase in tension from the bands as you come to the top of the movement.

Note: you can also loop the bands directly onto the dumbell but it isn't recommended. The reason for this is that the bands will pull down on the dumbell end and change the balance of the exercise. By holding the band in the palms of your hands directly under the dumbells, you get a much better feel on the exercise.


That's the exercise and a few variations of it. I think you'll really enjoy it - it will simply TRASH your chest.

It's literally as effective as performing 2 or 3 sets of more normal chest training.

To view pictures and video of this exercise in action and to see how to set everything up, go to...

And to learn more about "Hybrid Training" and grab your copy of the full book, click here now!


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!

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