Working out with heavy weights is a sure way to increase your overall thickness. The reason behind it is very scientific. When you workout with heavyweights, you are putting your muscles into shock and tearing more muscle fiber in order to make way for bigger, stronger muscle to grow.
While cardio can assist in trimming away unwanted fat and revealing your marvelous thighs, you'll want to incorporate strength training exercises, like squats and lunges, to really boost your muscle mass. These power moves target all the key players in your thighs: the quadriceps, hamstrings, and glutes.
Increase your daily calories.
If you have a 2-month time period to gain weight, you'll need to increase your calories by about 250 or 500 calories daily. Small caloric increases result in healthy and gradual weight gain. In general, you should aim to gain about half a pound to one pound per week.
"You need to perform exercises that target the largest mass of muscle," he explains. "Thickness and width boils down to compound lifts: deadlifts, bench press, shoulder press, rows, squats." Squats in particular are one of the best exercises for developing overall size, he says.
Do exercises that build muscle in your hips, butt, and thighs, such as lunges and squats, to build muscular curves. You can also tone your stomach and core with planks, leg lifts, and superman exercises. Eat a healthy diet and do cardio to lose fat all over, including around your midsection.
To gain 5kg of weight in a month, you should eat more calories than you burn. However, your weight gain depends on many factors, including genetics and hormones. Nevertheless, you can be on a calorie surplus and exercise regularly to gain weight eventually.
It may be that you have a fast metabolism (meaning your body burns energy from food at a fast rate than the people around you) or you're just naturally slender. For some people, underlying health conditions and certain medications and treatments can make it difficult to reach and/or maintain a healthy weight.
Hamstring training is an effective way to achieve larger thighs. Exercises such as deadlifts and hamstring curls are beneficial for this muscle group. Varying the exercises occasionally and increasing repetition numbers after a few sessions can boost effectiveness.
There are particular exercises geared towards increasing butt and thigh muscles. Such exercises include squats, hip thrusts, lunges, donkey kicks, and many more. These forms of exercise can offer increased muscle weight and other health benefits.
10 kilograms of fat has 77,000 calories. If you consume an additional 2600 calories each day for one month, you will gain 10 kg. If you consume 6000–6500 calories per day for one month, you will gain 10 kg if you are 180 cm tall and weigh 75–80 kilograms.
But deadlifts will not build a big back on their own.
To build a thick, broad back, you will need upper body pulling exercises. Exercises that you can focus on both concentric and eccentric contractions for the lats, traps, and other back muscles.
Rows are better than pull-ups for building your overall back thickness and targeting the muscles of your mid back. However, pull-ups are better at targeting your lats, which will help you to create the classic 'v-taper' look.
Even though most people stop growing in height by the time they hit age 20, researchers have found evidence that the hip bones can keep growing even as people enter their 70s.
The researchers randomly selected 246 male and female patients in various age groups ranging from age 20 to age 79. Using CT scans, they determined that the width of people's pelvises continued to grow after skeletal maturity was reached at age 20.
Puberty usually starts when you're between 9 and 13 years old. But it can start earlier or later. Thanks to hormones like estrogen, you'll notice changes like your breasts starting to grow and new curves forming on your body. You might notice that you start to get taller, and eventually you'll get your period.
It's better for your body to gain weight slowly than to put on weight quickly. Eating a surplus of 500 calories a day more than you burn results in a new pound of body mass per week. General rules include eating more often (five to six times per day), eat more fat and eat more protein.