#getthick

[getthickerandthicker]

IG@brigittegoudz

[getthickerandthicker]

IG@roxyqueflex is back on the bulk and chasing bigger legs after a year of cuts. ------

roxyqueflex This is the difference between working out but having no knowledge of workout programming, execution , exercise selection or effort. In the first pic I had already been consistently working out for 4 years. I would go to the gym and lift but really had no idea how or why I was doing the lifts I was doing. I was simply going through the motions. I knew what my physique goals were but didn’t quite understand how to achieve them. I thought as long as I was lifting, doing my cardio and eating clean that was enough. Don’t get me wrong I made progress as far as weight loss goes and I did gain some muscle but it wasn’t getting me to where I wanted to be. Fast forward to present day, my workouts are planned, my lifts are selected according to my goals, my execution of my lifts have improved greatly and maybe most importantly, my effort has drastically improved. Every time I workout I strive to improve in some way, whether that’s a strength increase or just beating myself by one more rep. Work smarter and work harder. (Also, these pics are 4 years apart. I feel the time frame between these doesn’t matter because I didn’t start understanding and putting exercise programming in to action until a few years ago) #transformationtuesday #progressioniskey #exerciseselection #worksmarter

roxyqueflexx

[getthickerandthicker]

Building Big Legs & Big Butts

I'm posting this as it currently stands but this will be added to over time and referred back to as a "master post" both on tumblr and probably from an easily accessible site/download link/etc. later on.

One of the most frequently asked questions I receive is, "what exercises will grow my butt and/or legs?"

While there's a plethora of movements available for those of us wanting to get big and thick from the waist down, the question of what exactly to do and how to do it is the first stumbling block on the path to growing the earthquake thighs of our dreams. While your end goals may vary, the tips and techniques we'll share can help anyone pack on some mass to their ass. Having said that, most of you know that this blog, as its name implies, has always promoted "getting thick AF and then some." If you're looking to shrink, that's perfectly and absolutely fine but what we're cultivating here is earth-shaking, soul-crushing, seam-busting thickness. We believe taking up space and defying size and strength standards is a radical act and we're going to push the numbers and limits. This guide is for everyone wanting to grow some thunder thighs and smirk as the scale numbers inch upward.

Bigger. Thicker. Stronger. Better. - A Foundation

In the quest for a thick, curvy, powerful lower body we need a solid foundation. We want to build big legs and big butts because as they say, "ass moves mass.”

So, if we want to build those tree trunk legs with the proper strength, stability and muscle balance we need:

Big quads

Big hamstrings

Big calves

For those big butts we need:

Big glutes

Overbuilding one single group may lead to issues such as weak hamstrings & glutes vs. tight quads causing patellae to shift out.

To build all of these we need the right combination of movements and heavy weights.

Yes. Heavy weights.

Increasing intensity through increasing weight in your lifts is absolutely crucial to progress in all areas.

Lift Bigger. Get Bigger. - The Movements

First, let me say that I will always recommend lifters stick to compound movements as the foundation of their training.

The benefits of compound movements in building both strength and size as well as stability, conditioning, focus, mind-muscle awareness and other positive effects can't be argued. A solid program incorporating squats and deadlifts will always yield better results than foo-foo isolation programs based on body weight, bands and fitness gadgets.

In other words, if you're setting out on a lower-body specific program, make certain your foundational lifts are the core of any program. World class powerlifters don't build massive squats doing body weight lunges or crab walks and while you may have no interest in being a powerlifter, you should at least aspire to good stability, strength and form.

The lifts listed below provide links explaining each lift as well as videos of how to perform the particular lift. Numerous variations exist for any given lift but I’m providing links to the most common and traditionally functional variants. You can find a complete and comprehensive library of lifts and video instructions at https://www.bodybuilding.com/exercises/

Core Compound Lifts

Back Squat

Front Squat

Conventional Deadlift

Romanian Deadlift

These lifts can form the foundation of your leg program as they involve the posterior chain. Now, while they both involve the entire posterior chain to some degree, squats will significantly build your quads and deadlifts will significantly build your hamstrings and glutes respectively. (Secondary and tertiary muscle groups are also involved and benefit as well.)

Note that while squats are often touted as one of the only ways to build a booty, many lifters do not experience significant gains in their glutes due to squats activating their quads more than their glutes.

Hence we need assistance lifts to fill the gap that these core lifts don’t provide.

Secondary/Assistance Lifts

Weighted Lunge

Hip Thrust

Glute Bridge

Glute/Ham Raise

Leg Press

Calf Raises

While some of these exercises are also considered compound movements they normally fall under assistance exercises in most programs.  They should come after completing your foundation movements in any gym session since heavy squats and heavy deadlifts require maximum energy and focus as intensity and volume increases.

Mass Means Ass - Programming For Thickness

(to be added)

The Meat of The Matter - Eating To Get Thick AF

How much to eat? ALL of it.

Despite having the most well-planned, meticulous and rigorous program, you may never progress simply due to one factor: nutrition. However, the solution to this nutrition issue is more often than not you're simply not eating enough. To see weight gains from any program, you need to be in a caloric excess.

Your diet must cover:

your basic everyday resting functions

your workout sessions

your growth

This means you'll need to exceed your usual daily food intake and do so significantly in most cases. In fact, your intake may need to exceed anything you've previously imagined due to other contributing factors such as your metabolism and your usual daily activity level. Someone on their feet, moving around all day will require more calories than someone with a relatively sedentary lifestyle. (to be added)

[getthickerandthicker]

Hey folks!

Been a while, huh?

Once again, I'm back after yet another hiatus and this time it's thanks to the provocation of a long time follower (we’ll call her “J” for now) who contacted me tonight.

I've been away for a while due to a combination of the usual: life, work, health, depression, etc. We'll throw some impostor syndrome in there for good measure too. That's why I don't feel confident giving out tips when I'm no longer lifting myself. I can't lift anymore (and probably never will again) and that makes me feel unqualified.

But according to J:

"Lifting is not a requirement for uplifting. Spirit is its own weight."

Ok, ok, ok. So, that's some motivation there.

So, back to things as usual?

Nope, not so fast.

Some discussion with J on what to offer this time led to this suggestion:

“Well, if I may, I think the bubblegum font and the fat ass for a background was excellent branding. Maybe consider switching back? Also, post more photos/ Instagram posts from women lifting. Visual inspiration is everything. That's what initially attracted me to the page.”

Some further discussion about goals and content:

“You just have to go back to the basics: a page that celebrates the thickness and distributes helpful info on how to get there.

If you go back to posting women who can crush skulls with their legs and give pro tips for building curves-- your page will re-attract the traffic. Put BTS on hold for a bit.“

Thicker & Thicker 2.0

Ok. So, what to focus on?

“I can suggest stuff for sure. My top 3 for now would be: 1. More ass - with IG posts 2. Butt-building advice: nutrition and exercise 3. Encouragement, via funny posts and feminism”

I had some apprehension since I’ve complained about “booty building” as a problematic focus in women’s fitness before.

“Focus primarily on legs and ass, but encourage general thickness.”

Strength is a given here always and thickness too but this time we’re focusing on helping you get the biggest legs and the fattest ass to boot.

“Objectification is sexualizing the female form. Celebration is encouraging the female form. And what could be more encouraging than defying the narrative about women who lift?

Objectification is not the goal here. Celebration is.

Unrepentant women gaining strength and size is our goal.

“You're not posting butts for petty boners. You're posting butts for patriarchal demolition.”

Yeah. Yeah. This is the sort of praxis I can get behind.

What’s our manifesto/theme that best defines us this time?

“It should just be the tagline: Big Legs, Big Weights and BIG FAT ASSES.“

So, Thicker & Thicker is back for you. Whether you’re just looking to bench press a bear or grow the fattest ass you can get...or both...myself and J hope to lend some support.

If you’ve contacted me but didn’t hear back, do contact me again.

Feel free to ask questions.

Keep up dialogue.

Motivate us to motivate you.

[beautifullerror]

#getthick2017 ☺️👅

[realapetamingurl]

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[realapetamingurl]

I sell fur slide too ladies 💕🛍 mintabs #ApetaminTablets #GmlTablets #Wheretobuyapetaminsyrup #GainWeight #GetThick #GetThickQuick #Gains #ApetaminSeller #Chicago #WeightGainers #WeightGainer #VitaminSyrup #TheRealApetaminGurl #Shop #Thick #Women #Fitness #GmlTabs #ChicagoApetamin #ApetaminWorks #Fashion #FurSlides https://www.instagram.com/p/CCcSNSojWbg/?igshid=1pmmlzqi2o20w

[realapetamingurl]

I sell fur slides too ladies ! ✨💕🛍 mintabs #ApetaminTablets #GmlTablets #Wheretobuyapetaminsyrup #GainWeight #GetThick #GetThickQuick #Gains #ApetaminSeller #Chicago #WeightGainers #WeightGainer #VitaminSyrup #TheRealApetaminGurl #Shop #Thick #Women #Fitness #GmlTabs #ChicagoApetamin #ApetaminWorks #Fashion #Furslides https://www.instagram.com/p/CCcSFjGDyPs/?igshid=1p9au5p6pxe39