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If you’re looking to mix up your lower body lifting routine, you might want to consider some alternatives to the hip thrust exercise. While the hip thrust is a popular exercise for targeting the glutes, it’s not the only glute-building exercise. Let’s explore some alternatives.

Gaining weight can be hard for naturally thin women. It’s even harder if you’re trying to gain weight in a healthy and sustainable way. We’ve been there. We’ve helped thousands of other women through it, too. It’s hard, but you can do it, and this guide can help.

One of the hardest things about gaining weight is finding a good meal plan. Most meal plans are designed for women trying to lose weight. Your goal is the opposite of that, so you need a radically different approach.

In this article, we’ll talk about how to eat a healthy weight-gain diet. We’ll break down the best foods, how to eat a balanced muscle-building diet, what schedule to follow, and how to build a meal plan that works for you, your goals, and your lifestyle.

If you’re a woman with skinny legs, you might worry that they look too thin or don’t have enough muscle tone. You might even change how you dress because you’re embarrassed about how they look.

Fortunately, the biggest muscles in your body are in your legs. Those muscles might be small now, but they have tremendous potential for growth. You can build bigger legs. You can do it quickly, too.

It gets better. The best exercises for building your leg muscles are fairly simple. Think of exercises like goblet squats and Romanian deadlifts. If you can get gradually stronger at those two exercises, you can build an impressive lower body. You’ll notice improvements almost right away.

Are you confused about what to eat during bulking? If you’re a woman who’s trying to gain muscle by bulking, the obvious answer is to eat high-calorie foods, making it easier to get into a calorie surplus, so you can gain weight.

But there’s a catch, especially if you’re a woman who’s trying to build muscle fast, but you’re trying to bulk in a healthy way and without gaining too much fat.

If you’re smart with your food choices, bulking becomes much easier. You’ll find it more comfortable to eat in a calorie surplus, you’ll build muscle faster, you won’t layer on tons of belly fat while you’re doing it, and you’ll end up with curvier, more three-dimension muscles.

How do we know all this? We’ve been helping skinny women gain weight for nine years now. As a man, I’ve personally gained over 60 pounds. My business partner Marco has studied under the top experts and trained female Olympic athletes. Plus, there’s a rich bulking tradition we can draw wisdom from. Let’s take a look.

This bulking diet guide will teach you the basics of eating for muscle growth. This is how the top athletes and fitness models build muscle. It’s also what modern science shows us is most effective. This isn’t just theory, either. Over the past decade, we’ve used these exact dietary principles to help over 3,000 naturally thin women build muscle quickly and leanly.

I’ve personally used these methods to gain over 60 pounds. Cassandra used them to gain twenty. As a strength coach, Marco has given these same recommendations to the professional athletes he’s trained—including members of our women’s Olympic rugby team.

There are three parts to this guide:

• How much you should eat to gain weight. (And how to adjust.)
• What proportion of protein, carbs, and fat you should eat.
• What actual foods you should eat.

There’s nothing edgy or controversial here. We won’t claim that this is the one and only way to eat for muscle growth. These are indeed the most effective methods, having been refined by both research and tradition over several decades, but you can modify most of them—if you know how. We’ll teach you how.