How to get thicker thighs? Training for the region –

Our bodies are unique, with different sizes and shapes. And when it comes to the thickness of our thighs, it couldn’t be any different.

“One of the most determining factors for the thickness of the legs, the size of the waist or the definition of the butt is genetics”, explains physical educator and nutritionist Dani Borges (@daniborgesfit), who is also a health coach and WBFF PRO Fitness Athlete.

However, if you’ve always dreamed of having bigger thighs, don’t be discouraged. The expert says that there is another issue that is also important and that we can use to our advantage: metabolism. With some habits (such as proper nutrition and regular training), it is possible to change it to achieve the goal.

FOOD FOR THICKENING THE THIGHS

“Nutrition is the key to the whole process, after all, if you don’t have fuel to feed your muscle, it won’t grow”, says the personal.

Consumption of proteins and carbohydrates will need to increase. And yes, you will need to take in more calories than you burn daily (caloric surplus). “If you burn two thousand calories a day and want to gain mass, you need to eat more than two thousand calories every day for that to happen”, says Dani Borges.

But that doesn’t mean stuffing yourself with fast food and industrialized foods, see? Your food plan will need to contain good sources of protein (egg, skinless chicken, cheese and dairy products, for example) and carbohydrates (whole grains, sweet potatoes, cassava…). According to the professional, the diet will represent up to 50% of your success.

Read Also: Can I train after getting a tattoo? - GOOD SHAPE

TRAINING TO THICKEN YOUR THIGHS

But what about the other 50%? They are in charge of exercises aimed at hypertrophy. “The best workout will always be the one thought out individually (made for you). In this way, it is possible to focus on points that need more attention for muscle development.”

However, good physical planning should take into account some aspects, such as:

“If you want to bulk up your quadriceps, you need to emphasize those muscles. For example: if in your training you do six exercises in total, four or five of them should be aimed at the muscle in question”; “The load must always be suitable for your conditioning”; “But you can also use different training variables that recruit the worked musculature to the maximum. Such as weekly load progression, rest time, execution speed, number of repetitions and series and methodologies”; “The idea is to reach failure, that is, to do the exercise until reaching the point where it is possible to perform only one repetition”; “For home and bodyweight workouts, add the squat to the session, as well as its variations — lunge, lunge, and back. Apply a slower and more concentrated execution speed (cadence); “If you go to the gym, the ideal devices are the leg press, the leg extension chair, the Smith lunge and the flexion table”; “You can also use time under tension, which is holding the movement in isometry”; “Work on body awareness and execution techniques. They make more of a difference than adding weights.”

Read Also: Jump rope or run? What is better? - GOOD SHAPE

SESSION TO GET THICKER THIGHS

The physical educator set up a session for those who want to reach the goal. Beginners can only do two sets of each block below:

BLOCK I: SQUAT + CHAIR

5 squats (controlling the descent of the movement and going down in 4 seconds); 5 squats at normal speed; 10 short squats (only from the middle of the movement down); 20 seconds of chair.

Do 3 sets with 1 minute of rest between sets.

BLOCK 2: SINK + BACKWARD

I sink for one minute on each leg (hold the position); 8 lunges with a 2 second descent (each leg); 8 recoils with 4 second descent.

Do 3 sets with 1 minute of rest between sets.

BLOCK 3: SUMO + OPENS AND CLOSES

1st series: 12 repetitions of sumo + 12 repetitions of opening and closing; 2nd series: 10 repetitions of sumo + 10 repetitions of opening and closing; 3rd series: 8 repetitions of sumo + 8 repetitions of opening and closing.

If you have any weights, you can use them. Rest for 1 minute between each series.

HOW TO DO THE EXERCISES

SQUAT