Get Thick Quick: Safe, Effective Weight Gain for Thick Thighs

If you’re a Slim Jim (or Jane) and looking to pack on a few pounds, this simple guide will give you an overview of workouts to try, diet guidelines and recovery tips to work towards thicker legs. Let’s learn how to get thick thighs.

Although we often associate the “summer body” with leaning out or a “cut” program after a dirty bulk, what your body looks like is a matter of preference.

For some, that preference means “the thicker, the better!” You may be seeking a big old heart-shaped butt, looking for how to get wider hips or juicy thighs that will look great in anything from jeans to swimwear.

Contrary to the Ozempic for weight loss craze that is on the rise, for men and women alike, the thick body type remains one of the most coveted looks.

Let’s get to know some of the motivating factors behind why men or women want to get thick thighs and analyze what that physique looks like on different bodies. Plus, we’ll examine some dietary rules you can follow to pack on the pounds without getting fat and a workout guide to major muscle gains.

Here’s your thick-for-summer toolkit.

How to Get Thick Thighs for Men

Typically, men looking to get thick are aiming to make gains in their arms, shoulders, legs and glutes.

Although the “thick” body type is associated with women’s fitness, many men are now seeking information on how to thicken up.

Increasing muscle density and building a wider frame can be ways to help you get a more attractive physique as a guy.

But don't skip the thighs! Having a great butt is also something men commonly overlook but glute and thigh gains can balance out your body to look like a Greek God. With the rise (literally, it's a rising hemline) of short shorts, thick thighs for men are increasingly taking over the spotlight.

The bodybuilder look, with a heavy emphasis on a sculpted and toned lower half, is often what we picture when we envision a thick body for men.

How to Get Thick Thighs for Women

Many women looking to get thick are embracing the “IG baddie” body type. Think of a Kardashian-esque figure with ample curves, thick thighs and a round butt.

This body type has curves in all the right places with a thicker, curvy lower half and a slimmer waist. Women who want to get thick thighs should aim for strength training workouts to grow the glutes and thighs if they want to get a thicker body.

Try lifting weights 2-3 times a week, focusing on moves like Bulgarian split squats, glute bridges, and hip thrusts.

What Foods Make You Thick?

If you’re looking to get thick, food is an integral part of increasing your muscle mass and overall size.

Increase Your Protein

High-protein foods will help you put on more muscle mass. Slow incremental increases to your protein and overall calories will help you put on weight in a way that’s gradual and sustainable.

Lean proteins like chicken breast, Greek yogurt and cottage cheese are all fantastic foods to add to your diet. Aim to tack on an additional 200-300 calories per day to what you usually eat.

A systematic review and meta-analysis of protein intake from 2022 found that together with weightlifting, eating 1.6g of protein per kg of body weight helped people to improve their lean body mass.

You’ll start to notice the type of slow gains that are easier to sustain over time.

Try Protein Shakes

If you’re having trouble getting enough protein through your regular diet, you may want to try supplementing with protein powder in shakes or smoothies.

Adding a scoop of protein to your snacks can be a phenomenal way to increase the daily amount you take in without struggling to scarf down extra calories.

When you’re researching protein powders, make sure you understand how protein powder is made.

Learning the difference between different types of commercial protein powders, like those that use casein, whey or pea protein, can help you make sure you’re getting your protein in the cleanest way possible.

Supplements often have additives like sugar or flavoring that can have too many calories, which will offset hard work in the gym. Although we want to get thick, too much added sugar can be dangerous to your health.

Up Your Dairy Intake

For those who consume animal byproducts, dairy is one of the best ways to bulk up quickly. Many weight gain supplements and beverages like Ensure contain dairy to help you add weight quickly.

Milk is a great way to get carbs, protein and fats all in one. Whole milk is an especially good choice if you’re looking for a calorie-dense protein-rich option.

Adding a glass of milk to your meal is a simple way to increase your daily calories. One cup of whole milk contains 149 calories with 8 grams of protein. Simple meal additions like this can be a low-effort way to increase your overall daily food intake.

Supplement With Creatine

Monohydrate or micronized creatine can help you put on the type of muscle that it takes to get thick.

Taking creatine may increase your energy levels when you work out. This supplement is known for giving you concentrated spikes in energy, which can be big motivators for stronger workouts and heavy lifting.

Not only this but creatine supplementation has been found to stimulate muscle growth. You can learn more by reading about creatine supplementation for muscle growth.

By putting on additional lean muscle, you’ll increase your overall body weight, leading to a thicker look. Since 5 pounds of muscle vs. fat weighs more, by increasing your ratio of muscle, you may see the type of overall gains that you need to get the perfect thick figure without unsightly and unhealthy excess fat.

Workouts to Get Thick Thighs

So now we know the basics of thickening up for both men and women. It’s a compound effort of workout, diet, and healthy recovery to maintain and sustain your gains.

Getting thick is a combination of overall weight gain while limiting excess body fat. Although you can’t spot reduce or spot gain, you CAN strengthen the muscles that give the appearance of the typical “thick” physique.

This mainly involved putting extra work into developing your glutes and thighs.

Focus on heavy compound lifts that target the legs. These can include:

• Squat progressions
• Deadlifts
• Glute bridges
• Hip thrusts.

How Do You Get Thick But Not Fat?

If you’re looking to gain muscle or curves but skip the excess body fat, focus on a lean bulking program to get a slow and steady weight gain. ‘

Lean bulks can help you cut fat and build clean muscle. Although dirty bulking may be tempting to get bigger quickly, in the long run, a dirty bulk has the same kind of impact as most crash dieting.

You’ll start to feel lethargic and won’t be able to keep it up over time. Focus on slowly adding to your daily calories in with lean proteins, complex carbs, healthy fats and leafy greens.

The Takeaway

Getting thick thighs if you’re not genetically inclined towards it can be more challenging than you think!

It’s not just a matter of eating more. Getting thick quick requires taking in nutritious calories that fuel the type of challenging workouts you need to put on serious muscle.

Men often look to get thick by bulking up through the arms and shoulders. Increasingly, though, men are looking at the benefits of the booty, increasing their glute gains to emphasize better butt shapes.

Women, on the other hand, are often looking to emphasize shapely shelf butts and get effective workouts to get smaller waists for a slim thick hourglass body.

Make sure you gain at a sustainable pace. Crash diets and stuffing your face will only serve to derail your thickness journey. Focus on adding a few hundred calories to your food intake per day, complete with lots of lean protein, complex carbs, leafy greens and healthy fat.

After doing heavy compound lifts like squats and deadlifts to sculpt your thighs and booty, it’s a good idea to get in a quick protein source after a workout. Make sure to stretch, rest well, and drink plenty of water. Don’t get discouraged and remember to think thick!

It can be a good idea to visualize your goals so they feel easier to work towards every day.

References

Nunes, E. A., Colenso-Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick-Lewis, D., Sherifali, D., Gaudichon, C., Tomé, D., Atherton, P. J., Robles, M. C., Naranjo-Modad, S., Braun, M., Landi, F., & Phillips, S. M. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. Journal of cachexia, sarcopenia and muscle, 13(2), 795–810. https://doi.org/10.1002/jcsm.12922

Shuster, A., Patlas, M., Pinthus, J. H., & Mourtzakis, M. (2012). The clinical importance of visceral adiposity: a critical review of methods for visceral adipose tissue analysis. The British journal of radiology, 85(1009), 1–10. https://doi.org/10.1259/bjr/38447238

Wu, S. H., Chen, K. L., Hsu, C., Chen, H. C., Chen, J. Y., Yu, S. Y., & Shiu, Y. J. (2022). Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients, 14(6), 1255. https://doi.org/10.3390/nu14061255