- Joined
- Dec 24, 2025
- Messages
- 2,058
- Time Online
- 7d 10h
- Reputation
- 3,739
ཐི༏ཋྀ The Aesense Guide to Fitness
⋆.˚⟡ ࣪ ˖ Upgrade Your Strength ⋆.˚˖࿔ ࣪
by 𝓪𝓮𝓼𝓮𝓷𝓼𝓮
Hello and welcome back to the Upgrade series! In this series of guides, I will cover the six most important skills to upgrade your life. Here is our schedule for the month!
- The Aesense Guide to Public Speaking: Upgrade Your Voice
- The Aesense Guide to Sex: Upgrade Your Prowess
- The Aesense Guide to Sleep: Upgrade Your Energy
- The Aesense Guide to Fitness: Upgrade Your Strength
- The Aesense Guide to Cooking: Upgrade Your Nourishment
- The Aesense Guide to Self Purpose: Upgrade Your Direction
𓎢𓎠𓎟𓎠𓎡𓎢𓎠𓎟𓎠𓎡𓎢𓎠𓎟𓎠𓎡𓎢𓎠𓎟𓎠𓎡𓎢𓎠𓎟𓎠𓎡𓎢
᯽ Intro: The Muscles That Matter
First of all, a small disclaimer. Besides no steroids and BBLs. We have a slightly misleading title! This guide will not focus on strength in a literal sense, but more of an aesthetic sense.Let’s face it, most men out there do not want to look like this:
And most women out there do not want to look like this:
They want to build their body for looks and appearance! Most people are really in the gym to improve their sexual market value. And that’s exactly what this guide will focus on: building the muscles that matter for men and for women to increase their overall desirability.
Now actually, this is a great time of the year to drop this guide. As there’s still an entire spring to hit the gym before summer starts! Most people are asking themselves: how can I get in shape for the warmer months in the most efficient way?
Of course, going to the gym can be a chore. Exercise is rewarding but still tough, and nobody wants to put in effort without getting results. Therefore, I will give you the two most important muscles to focus on for men and women.
Men: Arms and Core
Where’s chest? Where’s shoulders? Don’t skip leg day! Rahhh!
First of all, chest. It can be gratifying to do a bench press and hit a new record. But I am going to tell you right now that no girls care about that. In fact, the chest itself is not a muscle we care about much or that you should focus on.
For example, take a look at this comparison.
Before and before. But where did my eyes jump first in both pictures? His biceps and his ripped stomach. And without those two things, my attraction would fall apart.
Next let’s talk about shoulders. Now you’ll often hear guys say that girls like wide shoulders. And that is true. But they leave out one very important detail. Wide shoulders are genetic!
Yes, that's right. Your shoulder frame is really determined by your clavicle width, also known as your bidelt. And this measurement is genetic, you cannot change it! A man who hits his delts all day will still have “bad shoulders” compared to a man born with a higher bidelt.
So don’t waste your time on something predetermined. Focus on the things you can change that will still boost your sexual market value. And for men, that’s nice arms and a six pack.
Finally, we don’t care much about legs either. But if you have a lot of extra time, feel free to hit those just to balance things out. Aesthetics wise though, not my concern.
Women: Booty and Core
Aside from cup size which is genetic and staying slim, these two are easily the most important body qualities for women to be seen as attractive. Unlike for men, huge arms and shoulders aren’t even a consideration and more likely a failo. Chest of course isn’t either.
First off, a flat stomach. This is a given, probably the most essential body quality for women. A large floppy tummy is not good at all and a big failo. You don’t need a six pack, which can honestly look a little strange. But flat is non-negotiable.
Next let’s talk about booty. One important thing to understand is that when people say thicc, they are also talking about hips. It’s true that men love wide hips, just like women love wide shoulders. But similar to shoulders, there’s one big problem. Wide hips are genetic!
That being said, it’s not the exact same story as shoulders. Because while the frame of a booty is genetic, the volume itself is not! You can absolutely increase the shape and size of your glutes through regular workouts, which are still very important and attractive qualities. A nice bubble butt can be a game changer for both your outfits and your SMV.
Maintaning a general slim figure in other places and keeping your weight in check is as simple as thirty minutes of daily cardio, either through the form of treadmill, stairmaster or swimming. In the women’s section of this guide, we will only focus on workouts that target the two specific regions mentioned above.
𓎢𓎠𓎟𓎠𓎡𓎢𓎠𓎟𓎠𓎡𓎢𓎠𓎟𓎠𓎡𓎢𓎠𓎟𓎠𓎡𓎢𓎠𓎟𓎠𓎡𓎢
᯽ The Food That Fuels
Before jumping in, there’s something important we need to address first: calories. Simply put, you can slam the gas pedal all you want but if you don’t have enough fuel, you’re going nowhere. And what better fuel than the food you eat everyday?THE CALCULATOR
First things first, figure out your fitness goals. Are you trying to build a booty or biceps? Are you trying to slim down? Or maybe both at the same time? To help yourself out, the first thing you should do is use an online calorie calculator. All you have to do is enter in your stats, and voila! A quick breakdown of how many calories you need for your specific goals.If you are a man: Unless you are obese and realistically need to prioritize getting slim over building muscle, a weight loss diet or even maintenance level isn’t gonna cut it. You must eat in some kind of calorie surplus, or above your maintain weight calories to see visible gains in the time span of a few months. The best guideline is between 100-500 daily calories above your maintenance level, with around 200-300 calories above being the sweet spot for most people.
If you are a woman: Unlike for men, it can actually be a good idea to stick with either a maintain weight or even a mild weight loss diet. While you will see faster booty gains at a small calorie surplus, without enough cardio this can cause unwanted weight gain in other areas. However you will know your body best. If you are excessively skinny, a calorie surplus of around 100-200 might be a good move. If you already have an average build, stick to maintenance or mild weight loss level at the beginning. And of course if you are obese, then you should prioritize slimming down over building muscle.
THE DIET
Of course, there are many ways to gain pure calories. Many unhealthy ways to be exact. If you ate ten Big Macs or drank five gallons of milk a day, you would gain an immense amount of calories. But of course, these methods are horrible for your body and general health!
Instead, the best way to gain calories is through a healthy mix of nutrient rich foods, quality protein sources, and complex carbs. Below are the top foods to include in your diet to get an healhty but adequate amount of each resource. Like a puzzle, mix and place them throughout your daily meals and add calories up to create a diet that works for you.
᯽ Nutrients: Spinach, kale, berries, nuts
᯽ Protein: Eggs, beef, chicken breast, salmon, greek yogurt
᯽ Carbs: Pasta, rice, oats, potatoes, sourdough
Now you might be asking two questions. Where’s organ meat? And what about whey protein?
First of all, organ meats. Let’s be one hundred percent honest: organ meats generally taste pretty bad. In fact they can be so off putting that they can demotivate your fitness journey altogether. There are plenty of other tasty healthy alternatives to get the resources you need.
The other thing to address is whey protein. Now plenty of people use whey protein powder as a way to get their daily amount, mixing it in drinks and whatnot. But whey has one common side effect that can also demotivate your fitness journey from the start: acne. Whey does increase sebum production, which inevitably clogs pores and can cause bad breakouts for many people. This itself is enough for me to not personally recommend it for anyone.
𓎢𓎠𓎟𓎠𓎡𓎢𓎠𓎟𓎠𓎡𓎢𓎠𓎟𓎠𓎡𓎢𓎠𓎟𓎠𓎡𓎢𓎠𓎟𓎠𓎡𓎢
᯽ The Workouts That Win
And here we are, the part that matters most. The three recommended workout routines, each with three exercises, for the three muscles I highlighted earlier! These simple workouts are short enough to fit any kind of schedule. Now before we start, I’m gonna very quickly run through the three Ps to properly prepare people for these workouts.PLACING
In nearly every gym workout guide online, the writers always forget two key details of reality. First of all, the gym is usually busy. And second of all, nobody wants to constantly move all over the place from one station back to another. It’s a hassle and if something isn’t available, it can throw your entire workout off. Therefore, these four workouts will have one defining helpful quality: all four exercises within the workout can be done at the same gym station.
PACING
The second thing we need to address is the rate at which you workout. Of course it’s perfectly fine to bring your phone and music to the gym. But if you spend more time scrolling or jamming than actually working out, potential is lost. For the best pump and growth, you should only spend around a minute resting between sets. Over time, move it up to around thirty seconds.
PROGRESS
The last thing you should consider before working out is the rate at which you increase the weights for your workout. The right weight level is the one where you can knock out at least ten reps with proper form, but still feel tired by the end of each set. Once you find it, a good general schedule is to increase weight by 5 pounds or 2.5 kg every week for solid progress.
Without further ado, here we go!
THE AESENSE ARM WORKOUT
What you need: Bench and two dumbbells
| Exercise | Sets | Reps | Instructions | Effect |
| Seated Incline Curl | 4 | 10-12 | Bench at 45–60°. Let arms fully stretch down behind shoulders. Curl up without swinging. Lower down slowly for each rep. | Builds biceps peak |
| Seated Hammer Curl | 4 | 10-12 | Bench at 90°. Overhead grip with palms facing each other. Elbows pinned to shoulders. Curl up and down in a slow hammer motion. | Builds arm thickness |
| Seated Reverse Curl | 4 | 12 | Bench at 90°. Overhand grip with palms down. Curl up while keeping arms and wrists straight. Lower down slowly for each rep. | Builds forearm size |
THE AESENSE CORE WORKOUT
What you need: A dumbbell and a mat
| Exercise | Sets | Reps | Instructions | Effect |
| Dumbell Sit Up | 4 | 10-12 | Hold the dumbbell at your chest and do a full sit up. Maintain a controlled descent to the floor each time. | Builds front abs |
| Dumbell Russian Twist | 4 | 20 | Sit on the floor with knees bent and lean back 45° while lifting feet. Start with the dumbbell at the center and twist side to side. That’s one rep. Make sure not to swing around too much. | Carves obliques |
| Plank | 3 | 1 min | Get on your forearms and toes. Tuck in hips and squeeze your glutes. Brace your core hard. | Flattens stomach |
THE AESENSE BOOTY WORKOUT
What you need: Barbell, two plates, and a bench
| Exercise | Sets | Reps | Instructions | Effect |
| Barbell Hip Thrust | 4 | 10-12 | Place your upper back on a bench and the barbell across your hips. Drive through your heels and lift until your torso is parallel to the floor. Squeeze your glutes hard for two seconds. Lower slowly without arching your lower back. | Increases booty projection |
| Barbell Back Squat | 4 | 10 | Set the bar on your upper traps and stand with feet apart slightly wider than shoulder width. Sit back and down slowly while keeping your chest upright. Push through your heels to stand up powerfully. Keep your knees over your toes the entire time. | Builds and strengthens glutes |
| Barbell Romanian Deadlift | 4 | 10 | Hold the bar at hip level with a slight bend in your knees. Keep the bar close to your legs. Lower until you feel a deep stretch in your glutes and hamstrings. Move your hips back forward to stand back tall without rounding your back. | Sculpts lower booty |
𓎢𓎠𓎟𓎠𓎡𓎢𓎠𓎟𓎠𓎡𓎢𓎠𓎟𓎠𓎡𓎢𓎠𓎟𓎠𓎡𓎢𓎠𓎟𓎠𓎡𓎢
᯽ The Recovery That Rules
Last but not least, let’s talk about recovery. This is where the real growth happens! Doing recovery correctly and consistently is essential to stay healthy during your fitness journey. If you train hard but sleep poorly and never let your muscles repair, you put yourself at risk of both injuries and chronic fatigue. Here are three most important parts of recovery.REST
Real muscle growth happens during deep sleep, not the gym. Make sure to get at least 7 to 9 hours of sleep along with your workouts. As for rest days, your mileage will vary but try to get at least one or two full rest days per week.MOVEMENT
Light exercise such as walking, swimming, or cardio is the best way to increase blood flow and help speed up your recovery. Try to get in at least thirty minutes a day.HYDRATION
Finally, it’s incredibly important to drink enough water every day during your fitness journey. Dehydration reduces your gym performance, your recovery quality, and even your workout pump.𓎢𓎠𓎟𓎠𓎡𓎢𓎠𓎟𓎠𓎡𓎢𓎠𓎟𓎠𓎡𓎢𓎠𓎟𓎠𓎡𓎢𓎠𓎟𓎠𓎡𓎢
᯽ TL | DR
᯽ focus on the right muscles: arms for men, booty for women, core for both᯽ eat for your goals: surplus for growth and below for slimming
᯽ train efficiently: short rests and progressive overload
᯽ simple workouts: same station and same equipment
᯽ make sure to recover properly: that’s where real growth happens
Schoenfeld, B. (2016). Science and Development of Muscle Hypertrophy. Human Kinetics.
Contreras, B. (2013). Strong Curves: A Woman’s Guide to Building a Better Butt and Body. Victory Belt Publishing.
Delavier, F. (2010). Strength Training Anatomy. Human Kinetics.
McArdle, W., Katch, F., & Katch, V. (2014). Exercise Physiology: Nutrition, Energy, and Human Performance. Wolters Kluwer.
American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and Prescription.
Schoenfeld, B., Ogborn, D., & Krieger, J. (2017). “Dose–Response Relationship Between Weekly Resistance Training Volume and Increases in Muscle Mass.” Journal of Sports Sciences.
Contreras, B. (2013). Strong Curves: A Woman’s Guide to Building a Better Butt and Body. Victory Belt Publishing.
Delavier, F. (2010). Strength Training Anatomy. Human Kinetics.
McArdle, W., Katch, F., & Katch, V. (2014). Exercise Physiology: Nutrition, Energy, and Human Performance. Wolters Kluwer.
American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and Prescription.
Schoenfeld, B., Ogborn, D., & Krieger, J. (2017). “Dose–Response Relationship Between Weekly Resistance Training Volume and Increases in Muscle Mass.” Journal of Sports Sciences.
