Looking to add a few pounds of healthy weight around your glutes and quads? Want to get thicc? You’ve come to the right place. We will be outlining how you can gain weight in your buttocks and thighs in a healthy way.
We’ll start by discussing how weight gain works and why it’s important for overall health. Then, we’ll show you how to structure your workouts so that you can make serious lower body gains. Finally, we’ll give you a list of our favorite exercises for gaining weight in your butt and thighs!
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Table of Contents
How healthy weight gain works
When you gain weight, your body composition changes. The amount of muscle, bone, and fat in your body all increase or decrease in proportion to the amount of extra weight that you put on. This is why it’s important to make healthy gains – if you only add fat to your body, your health will likely suffer in the long run.
However, if you gain weight in a healthy way by increasing your muscle mass and bone density, you will be doing your body a world of good. More muscle means that you’ll burn more calories at rest, which can help you maintain a healthy weight in the long term. And increased bone density can help protect you from injuries and diseases like osteoporosis.
So, how can you make sure that you’re gaining healthy weight? The answer is simple: exercise. When you lift weights or do other forms of resistance training, your muscles grow in response to the stress placed on them. This type of exercise not only helps you gain muscle mass, but also bone density, which is essential for healthy weight gain.
Lower Body Gain: Training your thighs and buttocks
The lower body, by volume, comprises the majority of your muscle mass. The buttocks and thighs (both the quads at the front and hamstrings at the rear) are two of the most significant muscles in the body, with substantial increases in size and weight possible.
When you want to put on muscle in your thighs and buttocks you’re talking about adding a significant amount of weight to your frame while also developing real power. These are also the areas in which the body generates the most strength, just take a look at sprinters’, weightlifters’, or throwers’ butts and thighs.
When you want to build bigger butt and legs, your specific weight gain training has to account for this.
The Foundation of your Weight Gain
Two things are required for weight gain, and if either of them is absent, it will be difficult to achieve:
- Increasing the amount of weight you lift in your exercice regime over time (week by week and month by month)
- Consuming adequate calories — especially protein and carbohydrates — to fuel muscular growth.
These are the things that keep your physique looking good as you add weight. They encourage muscle development over fat accumulation, enhance strength, and maintain your body healthy while you grow bulk. The result is thicker thighs and glutes that are ready for anything and support a strong knee, hip, and back.
We will accomplish this by performing compounded lower body exercises, which means one exercice works many muscles at the same time. These compounded exercices build thigh and bum muscles while also increasing performance, strength, and appearance.
How to structure your workouts
Now that you know why it’s important to exercise, let’s take a look at how you should structure your workouts in order to gain weight in your buttocks and thighs. First of all, you need to make sure that you’re lifting heavy weights. If you’re not challenging your muscles, they won’t have any reason to grow.
Second, you need to focus on compound exercises that work multiple muscle groups at once. These are the most effective exercises for gaining muscle mass and will help you make the most of your time in the gym.
Finally, you need to make sure that you’re giving your body enough time to recover. This means that you should be resting for at least 48 hours between workouts.
Tips on how to plan your lower body workouts for gains
1- Go from high to low intensity: As your muscles get tired, the weight that you’re able to lift will decrease. So it’s important to start with high weights and lower the intensity as you progress.
This will allow you to lift the heaviest possible weight for each set and achieve the best results.
Start with the most intense exercises like squats and deadlifts, then move on to lunges, step-ups, and machine work.
2- Go from Low to High Reps: You will want to do the harder exercice like the squat and deadlift at a lower rep range but with the heaviest weight vs the lighter, easier exercises.
Any number of reps is fine, although the usual approach is 3-10 repetitions for heavier exercises and 6-20 reps for the lighter follow-up exercises. You’ll make progress as long as you’re using weights that are strong enough to challenge you and as long as your strength increases over time.
3- Make use of the pump: You should be getting a pump at the end of a workout – ideally with higher-rep exercises to enhance nutrition delivery to muscles and joints.
Finish your major muscle groups – such as the quadriceps and glutes – with high-rep exercises. This usually means using lighter weights, equipment and bodyweight. Those muscle groups should have a pump every time you finish if you want to build mass in your thighs and bum!
4- Balance between 1 or 2 legs exercices: Doing all your exercices on one leg at a time has its benefits, but it’s also important to balance this out with bilateral exercises that use both legs.
This will help ensure overall development and prevent any imbalances between limbs. You can balance them out, for example, by doing a 2-legged squatting exercise followed by a 1-leg deadlift workout.
5- Balance between the front and back muscles: The muscles in the front of your thigh are the quadriceps, and the muscles in the back are the hamstrings. These two groups work together to move your leg, so it’s important to maintain a balance between them.
You can achieve this by doing an equal number of exercises for each muscle group or by making sure that the total volume (reps x sets x weight) is the same for both muscle groups.
You may also do one exercice that “pulls” the muscle, followed by an exercice that “pushes” the muscle.
Which Muscles to Target to Get a Thicker Lower Body
The thighs and butt are the two major components of the lower body. We’ll also discuss these in terms of their relationship to the knee and hip, which are the two most important joints.
Training the Thighs for Stronger Legs
The thighs are a powerful muscle group in the body that help us do everything from walking to squatting to jumping. They work with the hips to extend the hip joint.
The quads, which are located at the front of the thighs, are responsible for extending the knee. The hamstrings, which are located at the back of the thigh, are responsible for bending the knee. They also work closely with the glutes to extend the hip.
To build bigger, stronger legs, you need to focus on exercises that target both the quads and hamstrings.
We should also mention the adductors, which are the muscles on the inside of the thigh. These muscles help us move our legs together and are often neglected in leg workouts.
They are used to stabilize the knees and hips and are important for balance and coordination which will come in handy as we pack the pounds on.
Training the buttocks for buns of steel
The glutes, or buttocks muscles, are the largest and most powerful muscles in the body. They work with the hamstrings and quads to extend the hip joint.
Many people neglect their glutes when they’re trying to gain weight in their lower body, but this is a mistake. The glutes are essential for generating power and strength and should be a key focus of your workouts.
To target the glutes, you need to do exercises that involve hip extension.
There’s also a few more muscle in the hips that we’ll be touching on, the iliopsoas and piriformis.
The iliopsoas is a muscle that attaches to the hip bone and runs down the front of the thigh. It helps us flex the hip joint and is used in many common exercises like squats, lunges, and deadlifts.
The piriformis is a small muscle located deep in the hip. It attaches to the side of the hip bone and runs across the top of the thigh to attach to the sacrum (tailbone). The piriformis helps us rotate our hips and legs.
While these muscles don’t make up a large portion of your butt or thighs, they are important for balance and stability.
Now that we’ve covered the muscles of the lower body, let’s take a look at some of the best exercises for gaining weight in your butt and thighs.
Our favorite exercises for gaining weight in your buttocks and thighs
Now that we’ve covered the basics, let’s take a look at some of our favorite exercises for gaining weight in your buttocks and thighs.
Squats: Squats are a compound exercise that work the quads, hamstrings, and glutes. They’re a great exercise to include in your routine if you’re looking to gain weight in your butt and thighs.
Deadlifts: Deadlifts are another compound exercise that work the quads, hamstrings, and glutes. They’re a great exercise to include in your routine if you’re looking to gain weight in your butt and thighs.
Lunges: Lunges are a great exercise for targeting the quads and glutes. They’re a compound exercise, so they work multiple muscle groups at once.
Step-ups: Step-ups are another great exercise for targeting the quads and glutes. They’re also a compound exercise, so they work multiple muscle groups at once.
Barbell hip thrusts: Barbell hip thrusts are a great way to work your glutes. They’re a multi-joint exercise since they work several muscle groups at the same time.
If you want to see serious results in your lower body, make sure that you include these exercises in your routine!
Gaining weight in your buttocks and thighs can be hard work, but it’s definitely worth it. With a little bit of dedication and some hard work, you’ll be able to gain weight in buttocks and thighs.