How to Get Thicc Like Nic
Welcome to the ultimate guide to achieving the thicc physique—ThiccNic style! If you’ve been chasing that well-built, strong, and functional body with equal parts muscle and power, you’re in the right place. Being “thicc” isn’t just about having strong glutes (although that’s definitely part of it); we’re talking upper back, chest, core strength, glutes, hamstrings, quads—the whole package!
This blog is your roadmap to building strength and muscle using a mix of unconventional lifts, traditional movements, and solid training principles that’ll have you lifting heavy and building functional, aesthetic muscle like the one and only ThiccNic.
Are you ready to get thicc?
What Does Thicc Mean?
Before we get into the nitty-gritty, let's define what “thicc” means in this context. Thicc isn’t just about aesthetic gains; it’s about being strong, sturdy, and powerful all around. We're aiming for dense, solid muscle growth paired with functional strength. Think built upper back, a chest that commands respect, a core that stabilizes every lift, and lower-body strength from glutes to quads that screams "power in motion."
Now that the vision’s clear, it’s time to figure out how you’re going to achieve it. Spoiler alert—it’s going to be fun, challenging, and maybe a little unconventional.
My Story (AKA Why I Became ThiccNic)
I didn’t start out like this. I was the definition of a hard gainer—the lanky long-distance runner who couldn’t pack on muscle no matter what. It wasn’t until I got serious about traditional strength training that I started building a foundation. Over time, though, I found myself gravitating toward unconventional lifts, the kind of movements that not only work for real-world strength but also turn heads at the gym. It wasn’t about looking good in the mirror anymore; it was about getting strong in every sense of the word. And guess what? That strength made all the muscle-building areas (core, glutes, upper back) grow thicc.
Now, I’m here to share the best tips, techniques, and lifts that transformed me into ThiccNic—your coach and guide to functional gains.
Why Go Unconventional?
Most gym routines follow the same cycle of squats, deadlifts, bench presses, and rows. And while those are essential, adding unconventional lifts to your routine can unlock a whole new level of strength and aesthetics. Here’s why you should venture outside the norm:
Engages stabilizer muscles that rarely get worked in traditional lifts, contributing to functional strength.
Breaks plateaus by introducing new stimuli to your muscles.
Builds core strength, balance, and stability, which are vital for overall performance.
Keeps lifting fun and challenging—you know, so you actually want to show up for your workout.
The ThiccNic Lifting Plan
Here’s a breakdown of the core unconventional lifts and training style that’ll take you from slim fit to thicc fit.
1. All About Carries
Carries are underrated, but they are a killer when it comes to building grip strength, stability, and core endurance.
Farmer’s Carries (both hands loaded) to evenly build overall strength.
Suitcase Carries (one side loaded) for core focus and anti-rotation strength.
Rack or Overhead Carries to promote shoulder stability and upper body control.
2. Sled Work
There’s something primal about pushing and pulling heavy sleds—it’s full-body engagement at its finest.
Drive the sled forward for explosive lower-body power.
Pull it backward to hammer your quads and knees in a safe, controlled way.
Attach a rope for sled rows to strengthen your back and arms.
3. Zerchers Are the Secret Sauce
Zerchers are for the brave. These involve holding the bar in the crooks of your elbows, challenging your upper back, core, and legs like nothing else.
Zercher Squats to get your legs and core insanely strong.
Zercher Lunges and Side Lunges for mobility and balance.
4. Kettlebells Are Life
Kettlebells add versatility and dynamic movement to your workouts.
Swings for glute and hamstring power.
Turkish Get-Ups to master control and improve total-body stability.
Cleans, snatches, and presses using kettlebells for explosive full-body movements.
5. Row, Row, Row Your Way to Gains
You’ve got to earn your pressing work by rowing—a lot. Aim for at least a 2-to-1 ratio of horizontal and vertical rows to presses.
Bent-over rows, dumbbell rows, inverted rows, and barbell rows will hammer your upper back into boulder-like territory.
Add pull-ups and lat pulldowns to build vertical pulling strength.
6. Traditional Lifts Done Right
You can’t abandon the basics! Barbell squats, deadlifts, and lunges should remain staples, with a focus on progressive overload. Go heavy, and don’t be afraid of doubles and triples (low reps for big weight).
ThiccNic’s Training Tips
Full-Body Splits Are King – I often do full-body workouts, hitting one or two major upper- and lower-body lifts per session with accessory work.
Safety First - With unconventional lifts, form is vital. Start light to master the movement before loading heavy.
Balance Conventional and Unconventional – Keep what works in your routine and add flair with unconventional lifts for variety and progression.
Value Rest – It’s okay to take longer rest periods between sets to maintain strength and exert maximum effort on each lift.
Tweak Your Mindset
Getting thicc is as mental as it is physical. Strength training doesn’t just change your body—it changes your mindset. Lifting heavy builds confidence, resilience, and discipline. Functional lifts force you to stay present and focused because you’re learning complex movements while testing your limits at the same time. Chase strength, and looks will follow.
Closing Thoughts
Becoming “thicc like Nic” is about more than just aesthetics—it’s about being functional, strong, and confident with every step you take (or weight you lift). By incorporating the unconventional lifts and ideas in this post, you’ll build a physique that’s as strong as it is practical.
You don’t have to slavishly follow cookie-cutter workout plans. Break out of the mold, have fun doing it, and own the process that makes you better, stronger, and thiccer.