THICK GAINS: 13 days of Exercise

Yal I am not even playing with the scale. I’m basing my results on how I look and feel.

It’s been 13 days of unorganized workouts with two scattered, unintentional yet necessary rest days in the mix.

Everyday is “leg day” because I’m tryna grow this thang out! Here’s some of what’s been going down in the gym, very random but hey, I’m getting results! 😂

Cardio Options: Zumba, 15 minutes stair machine (the worst), 15 minutes treadmill speed 3.5 with random one minute sprints at speed 8, or one mile on the elliptical.

Leg Exercises: Abduction machine, adduction machine, hamstring curls, and leg press. I start all on 50lbs and increase to the next weight after 15 reps and continue to exhaustion. I usually do each thing to about 130-160lbs and then I pass out.

Random Other Exercises and classes: Yoga for sure, intense stretching, the pull down arm machine, dancing and walking up and down these steps at home (it counts 😭)

Then each day I top off my workout with at least 15 minutes in the sauna - 45 minutes max. It be feeling so great!

I’m thinking about getting back into hot yoga. I definitely want to give Pilates a try.

What recommendations do yal have? I just want a big plump 🍑 and some muscle legs 🦵🏾.

Atlanta
2023/12/8 Edited to

... Read moreHey everyone! I absolutely loved reading about your 13-day journey to thick gains! It's so true that consistency and how you feel are way more important than what the scale says. Your approach to unorganized but effective workouts is super relatable, and it just goes to show that you don't need a rigid plan to see results. Since you asked for recommendations and are aiming for that big plump 🍑 and strong muscle legs 🦵🏾, let's dive a bit deeper into how we can boost those efforts, especially for those of us trying to figure out how to get thick and sculpt that desired physique! Level Up Your Leg Days for Maximum Growth Your current leg exercises like abduction, adduction, hamstring curls, and leg press are fantastic staples. The key to continued 'thick gains' lies in progressive overload – constantly challenging your muscles. You mentioned starting at 50lbs and pushing to 130-160lbs; that's awesome! To keep those gains coming, consider these tips: Vary Your Reps: While pushing to exhaustion is great, sometimes varying your rep ranges can shock your muscles. For instance, on some sets, aim for lower reps (6-8) with heavier weight, and on others, go for higher reps (15-25) with moderate weight to improve muscular endurance and pump. That '25' you might see on some equipment could be a great target for those lighter, high-rep sets! Always focus on a deep mind-muscle connection, especially for glutes – think about really squeezing at the top of each movement. Form Over Weight: As you increase weight, always prioritize perfect form. A slight adjustment can make a huge difference in targeting the right muscles and preventing injury. Maybe try recording yourself occasionally! Compound Movements: You've got leg presses, but if you're not doing them already, adding squats (goblet, sumo, or barbell), deadlifts (Romanian or conventional), and hip thrusts can be game-changers for glute and hamstring development. These engage more muscle groups simultaneously and allow for heavier lifting. Fueling Your Thick Fitness Journey: Nutrition is Key! Workouts are only half the battle when you're trying to build muscle and achieve 'natural thick fit body goals.' What you eat plays a massive role. To get thick, you generally need to be in a slight caloric surplus, meaning you're consuming a bit more energy than you're burning, combined with plenty of protein. Protein Power: Aim for around 0.7-1 gram of protein per pound of body weight daily. Think lean meats, chicken, fish, eggs, Greek yogurt, cottage cheese, tofu, and protein powder. This is crucial for muscle repair and growth. Smart Carbs: Don't fear carbs! They provide energy for your intense workouts. Choose complex carbs like oats, brown rice, sweet potatoes, quinoa, and whole-grain bread. These will fuel your 'thick workout' sessions. Healthy Fats: Include sources like avocados, nuts, seeds, and olive oil for hormone production and overall health. They also add density to your diet. Hydration: Water is often overlooked but vital for muscle function and recovery. Recovery and Consistency: The Unsung Heroes Your sauna sessions are a great start! Recovery is where muscles actually grow stronger. Don't underestimate: Sleep: Aim for 7-9 hours of quality sleep. This is when your body repairs itself. Active Recovery & Stretching: Your yoga and intense stretching are perfect! Consider foam rolling to relieve muscle soreness and improve flexibility. Listen to Your Body: Those unintentional rest days are necessary! It's okay to take a break when your body needs it. Consistency doesn't mean never missing a day; it means sticking with it long-term, even if some workouts are 'unorganized.' Embrace the journey, celebrate every small victory, and remember that building that 'thick woman workout' body takes time and dedication. Keep asking for recommendations, and let's keep sharing our progress and tips! What's one new exercise you're excited to try this week?

19 comments

Lovely Blocker's images
Lovely Blocker

🗣️ put me in the game coach!!! You look amazing & this is goals huni! 😍 I procrastinate so much with getting started, but videos like this are definitely inspiring . ❤️

Ms. Jackson 💋's images
Ms. Jackson 💋

You look amazing! The results are resulting! 🔥😍💪🏽

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