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)
I finally settled on a wiki setup that didn’t drive me absolutely bonkers and this is a rough layout I’m working on.
MediaWiki, which Wikipedia runs on, is so obnoxiously tedious to set up and then edit that I scrapped the whole thing after failing to just get a WYSIWYG editor plugin going.
I’m slowly but surely adding to this one and hope to have program content up soon.
Currently I have the following topics/pages:
So, as I said last week, I came back to Tumblr thanks to the motivation of a phenomenal lady who has been following and supporting me for some time now.
Since I’ve come back I’ve gotten some positive responses from folks who had tried my programs and taken my tips to heart in the past.
It’s all super encouraging, especially finding out one follower has smashed her goals, growing from 100lbs. to 130lbs. to 150lbs. She's now over 160lbs. but isn't stopping there, with plans on getting even thicker, her next goal of 200lbs approaching.
So, I’m building a simple website at thickerandthicker.com, wiki style, where you’ll be able to download all the programs, progress charts, and info.
We’re spreading the gospel of big attitudes, big legs and big butts here friends so of course this will be freely available for everyone.
It’ll be a place to start your journey on the way to taking up space on your terms. That’s whether you’re looking to just grow a bit of booty or bulk up big time and get so thick you bust the seams.
Because the more women taking up space, defying stereotypes, bench pressing bears and busting patriarchy, the better.
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.
Let’s take a moment to appreciate @ginahalfwolf’s ever-increasing gains.
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ginahalfwolf GOD DAYUMM ⚡️⚡️ triples @430 (last set shown) turned into stupid speed work last night #pullsumoeatbutt #whutdemhipsdo #6weeksout @feedmefightme
This is what I hate about January. False advertisements which feed off our insecurities and guilt people (mostly women) into thinking that they need these products in order to be valued. That those five pounds are holding you back in life, that you at disgusting if you resemble the deliberately unflattering before picture. Ive said I before and I'll say it again; YOU ARE NOT YOUR WEIGHT. do it do you health, do it to be strong, do it for aesthetic but please, do it for you. Do it because you LOVE YOUR BODY, NOT because you resent it. I love you all. You are valuable. You are beautiful. Stray strong 👍 #thickness #thickwomen #thickspo #bodyimage #thebaberoo #thickerandthicker #girlswholift #womenwithmuscle (at Brighton, United Kingdom)
Ugh, my upper body strength has gone so far downhill since I fractured my finger and couldn't pull anything 😖🙈 My goal is to be able to do full pull ups, unassisted and wide.. It's so frustrating to feel like you've gone backwards but I'm my giving up! I wanna be #superwoman 😎 #watchthisspace #ukfitfam #fitfam #busttheseams #peakphysiquept #thickspo #thickenup #thebaberoo #thickerbytheday #thickerandthicker #workforit #dontwishforitworkforit (at The Gym Group)
😖If you want to to a) feel like your abs are on fire and b) look a bit ridiculous then try these out 👍🏻 keep your butt down, and your legs as straight as possible, go for as long as you can. Feel the burn 🔥 #fitfam #peakphysiquept #thickness #thickerbytheday #thickspo #thickenup #thickerandthicker #thebaberoo #brighton #girlswholift #girlswithmuscle (at The Gym Group)
