Adonis Effect Index Manual.pdf

Copyright © 2008 by Strength Works Inc. All rights Reserved

No portion of this manual may be used, reproduced, or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording, or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Strength Works Inc., except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusion in a magazine, newspaper, or journal, and all of these situations require the written approval of Strength Works Inc. prior to publication. The information in this program is for educational purposes only. The only.  The information in this program is based on my own personal experiences and my own interpretation of available research. It is not medical advice and I am not a medical doctor. The information within this program is meant for healthy adult individuals. You should consult with your physician to make sure it is appropriate for your individual circumstances. circumstances. Keep in mind that nutritional needs vary from person to person, depending on age, sex, health status and total diet.

If you have any health issues or concerns please consult with your physician. Always consult your physician before beginning or making any changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.

Copyright © 2008 by Strength Works Inc.

Contents

Part 1: Part  1: The The Adonis  Adonis Index and the Natural laws of  of Physical Physical Attraction  Attraction Part 2: Part  2: The History of  of the the Golden Ratio and the the Adonis  Adonis Index Part 3: Part  3: How beautiful people live – the Untold Benefits of  of an an Ideal Body Part 4: Part  4: Nutrition – The The Art   Art of  of Eating Eating For the the Adonis  Adonis Index Part 5: Part  5: Getting Started - Calculating your Waist  Waist Size Size and Shoulder Size Part  6: The Part 6: The ADONIS  ADONIS INDEX WORKOUTS - The Golden Ratio and the Fibonacci Numbers Part 7: Part  7: Choosing the Right  Right Weight: Weight: It’s all about  about Feel Feel Part 8: Part  8: The The Adonis  Adonis Index Shoulder/Waist  Shoulder/Waist Ratio Ratio Chart 

Copyright © 2008 by Strength Works Inc.

Part 1: Part  1: The The Adonis  Adonis Index and the Natural laws of  of Physical Physical Attraction  Attraction

Take a second before you start reading this book and think about all the people you know who lift weights. Chances are some of them of  them are very dedicated gym goers. They might workout three, four even five times a week. However, do any of them of  them really have an ultimate goal that they are working towards? More importantly, do they have a plan to get there?

Most likely, they are working out for one reason: to get big and to look good. Unfortunately, getting big and looking good are two very different goals. In fact, working out with the intention of “getting of  “getting big” big” can actually prevent you from “looking good”. Many trainers have reported personally seeing guys make themselves look worse just worse  just because they haphazardly started working out and trying to “get big”.

There is a specific area of research of  research called Anthropology that involves the in‐depth examination of how of  how people interact with one another. This research has shown us that all human beings have the ability to pick out a beautiful and attractive person. There is a true art and science to creating a perfect body and it applies specifically to how women view the male physique. This is true no matter where you are from or how old you are. An 80 year old woman from Paris will pick out the same good looking male body just body  just as easily as a 22 year old girl from Brazil.

For years anthropologists have been searching for the reason why you, I and all people find the same body attractive. What they have found is that the secret lies in mathematics. That’s right; a special

Copyright © 2008 by Strength Works Inc.

mathematical equation governs the way the human mind indentifies all beauty in the world. What is even more startling is that this same mathematical equation can be used to develop a body that women find irresistible, because it can be uniquely applied to weightlifting methodology to create the ideal masculine body.

This secret mathematical principle is called the ADONIS

mathematical equation of the of  the

INDEX and it is based on the

GOLDEN RATIO = 1:1.618

The ADONIS INDEX was created by applying the mathematical principle of the of  the GOLDEN RATIO to the perfect male physique. Research studying the ideal proportions for a man’s body has found that the ADONIS INDEX is the road map to the ideal male body that will attract all women and hold social power over all men. The ADONIS INDEX WORKOUT is the only workout in existence that is mathematically designed to constantly move you your body towards having the ideal ADONIS INDEX proportions.

To understand the power of the of  the mathematics behind the ADONIS INDEX and harness the hypnotic effect it can have on people, you need to understand its history.

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Part 2: Part  2: The History of  of the the Golden Ratio and the the Adonis  Adonis Index When applied to the proportions of a of  a man’s body, the Golden Ratio creates the Adonis Index, the exact ratio that holds the key to physical attraction, a superior male body shape, social power and ultimately a better life.

The golden ratio is found both in nature and in the architecture and art created by the world’s brightest minds. In nature, the proportions of the of  the golden ratio are found from the contours of seashells of  seashells to the spirals of pineapples. of  pineapples. Some of the of  the most astounding architecture in the world, like the pyramids of Egypt of  Egypt and the Parthenon in Greece, were constructed using the proportions of the of  the golden ratio. Michelangelo’s “David” and Leonardo da Vinci’s “Vitruvian Man” are considered amongst the most beautiful artistic representations of the of  the human form. It should come of no of  no surprise that they too display the perfect proportions provided by the golden ratio.

The importance of the of  the golden ratio to the human form can be further explained when we take a closer look at the dimensions of the of  the human body.

Euclid of Alexandria of  Alexandria first wrote about the golden ratio in his book “Elements” back in 255‐265 BC. Ever since then, scientists, designers and artists have found that the golden ratio not only governs the properties of growth, of  growth, but it also governs the proportions of the of  the ideal human body.

Copyright © 2008 by Strength Works Inc.

This Diagram illustrates some of the of  the sections of the of  the body that are proportioned in the golden ratio. For example the distance from the top of your of  your head to your navel is in the golden ratio to the distance from the top of your of  your head to your fingertips.

The length of each of  each section of your of  your finger is in golden ratio to the next section as well as your hand. You have been subconsciously looking at the golden ratio your whole life and didn’t even know it!

Even human DNA is built according to the golden ratio. The cycle length of your of  your DNA double helix is in the golden ratio to its width! Every cell of your of  your body is filled with millions of examples of  examples of the of  the golden ratio at work in the most perfect system of all, of  all, the human body.

Copyright © 2008 by Strength Works Inc.

Both Leonardo da Vinci and the famous architect Le Corbusier considered the ideal human body proportioned to the golden ratio. These proportions are the cues that draw us to these people.

The golden ratio was used to create sculptures that defined the ideal, powerful, masculine body. Greek gods and powerful warriors were all depicted with the golden ratio. Artists went to great lengths to insure that their sculptures exemplified this ratio to perfection.

Simply put, if you if  you were to assign a single ratio to describe nature’s ability to perfectly balance structure and function, that ratio would be 1:1.618. This ratio allows for the most efficient, effective and aesthetic growth possible. When this ratio is applied specifically to the male body, it becomes the ADONIS INDEX. These fundamental laws of nature of  nature can be used to create the ADONIS INDEX WORKOUT; the workout

Copyright © 2008 by Strength Works Inc.

that is mathematically designed to transform your body into the most attractive and powerful looking male physique possible.

The ADONIS INDEX is a specific waist to shoulder ratio designed based on height, and in comparison to other circumferences of your of  your body. It is the most important ratio for any guy who wants to develop the body that women love and that automatically commands respect from other men. It is a physical law of  attraction that is undeniable. The ADONIS INDEX waist to shoulder ratio for the ideal male physique is

1.618:1, the Golden Ratio!

For decades men have been trying to re‐create this ratio. This is why football players wearing shoulder pads look powerful and dominating and why business suits have built in shoulder pads. Make no mistake; the wide shouldered design of a of  a business suit is no coincidence. Broad shoulders give off the off  the air of dominance of  dominance power and status.

Research clearly illustrates the golden ratio is the secret of the of  the natural laws of physical of  physical attraction. Women from all cultures and of all of  all ages are attracted to men with a V‐taper (broad shoulders and a slim waist). The amazing thing is the closer your shoulder to waist ratio comes to the ADONIS INDEX, the 1,2,4,6

more powerful the effect becomes

!

The Adonis Index Workout is mathematically designed to give you the golden shoulder to waist ratio. No other style of workout of  workout including bodybuilding, power lifting, athletic training, or endurance training is

Copyright © 2008 by Strength Works Inc.

designed specifically to give you these perfect proportions. If your If  your goal is to create a powerful body that commands respect from all men while hypnotically drawing women to you, then the Adonis Index is the only workout for you.

Since the 1970’s research has shown that women are turned off by off  by the super‐muscular build of  5,9,10,11

bodybuilders 2,4

tight waist

2,6

1,4

. Research has proven women look for a muscular body , with broad shoulders , a 1,6

and a muscular, defined chest . For those of you of  you who are thinking that you can just can  just bulk

up your shoulders without working on your waistline, think again. Getting rid of excess of  excess fat is a key component – component  – as women who were surveyed said that being overweight ruined the attractiveness of the of  the 1

male body, no matter how broad or muscular the shoulders were . The key to the ratio’s power is the slim waist combined with broad shoulders, either one on its own is not enough.

This may seem like common knowledge, but when surveyed, men typically overestimate the amount of  13

muscle they think women will be attracted to by up to 30 lbs ! You can’t rely on your instinct here, bodybuilding type workouts might make you bigger, but the only people that are impressed by an overly bulky frame are other bodybuilders. Only the Adonis Index Workout is designed specifically to shape your body into its ideal and socially powerful form.

Research shows that socially powerful changes occur for men who have an Adonis Index Score close to the golden ratio. For example, example, the closer your shoulder to waist ratio is to the golden ratio, the better 13

chance you have of earning of  earning more money , getting more respect, invoking jealousy invoking  jealousy and envy from 7

other men , and sleeping with more women. Heck, you even have a better chance of sleeping of  sleeping with

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3

married women . It sounds unbelievable, but this is all substantiated with research; the Adonis Index is  just that powerful. If the If  the shoulder wasn’t such a multi functional and complex joint complex  joint it would be a sure bet that guys would be getting shoulder implants just implants  just as often as women get breast implants!

Part 3: Part  3: How beautiful people live – the Untold Benefits of  of an an Ideal Body The life of  of privilege privilege

Physical attractiveness has a significant effect on how people judge people  judge you. Your ability to impress others with the shape of your of  your body will affect your success in business, your sex life, friendships and all other forms of social of  social opportunity. People subconsciously attribute positive non‐physical characteristics like intelligence, honesty and humor to physically attractive people. In short, attractive people wield more social power than less attractive people. This is why The Adonis Index Workout is designed to reshape your body into its most attractive form.

By changing your body into the ideal human form, the Adonis Index Workout transforms your entire life. As you change your body, you can expect to have the benefits of all of  all the social power that that comes with being more attractive. You will live how the beautiful people live.

Attractive people are also assumed to be more outgoing, more popular, and happier. This will become a self fulfilling self  fulfilling prophecy for you as your transformation into golden proportions will bring all of these of  these changes into your life. As you develop your new body, get ready to receive more and more attention. This becomes a snowball effect as your confidence and social power beings to soar.

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How the Beautiful People Live

Case 1  – Job Interview

Picture the following scenario: you’ve just you’ve  just finished an interview for a new job, new  job, and you’ve been told it’s been narrowed down to 3 candidates, and you’re one of them. of  them. All three of you of  you are highly qualified for the position and have the the experience and credentials the employer is looking for.

Now imagine that you have been following the Adonis Index Workout for the past 4 months and your shoulder to waist ratio is coming closer to the golden ratio. Now imagine one of the of  the other candidates is a skinny guy with small weak looking shoulders and no chest to speak of. The third candidate is significantly overweight and has a huge beer gut. All other things being equal, which candidate do you think the employer is going to choose? You know exactly what the answer is. YOU! You will be the one getting the job the  job offer. It might not be politically correct, but it’s the truth. It has been studied and we know people make judgments make  judgments on attractiveness and physical beauty, so it’s about time you start capitalizing on your new attractive body.

Case 2  – Night Club

You’re out at a club in your town and there are 2 single girls at the bar. You’ve been following the Adonis Index Workout and nutrition programs for the past 12 weeks and you’re shoulder to waist ratio is much closer to the golden ratio than when you started. With your new shape the girls at the bar will automatically be drawn to you without you even saying a word. When they scan the room their gaze will stay on you longer than any other guy in the bar that doesn’t have a ratio as good as yours. Without

Copyright © 2008 by Strength Works Inc.

even speaking a word the girls will have already categorized you as one of the of  the most attractive and interesting guys in the club.

You also notice as you work your way over to the girls that they are standing next to a big bulky bodybuilder, he’s wearing a shirt 3 sizes too small for him and takes a direct brute force ‘look at me I’m awesome’ approach to the girls. You notice the girls are obviously turned off by off  by his advances and they are glancing at you for a ‘rescue’.

Case 3  – Beautiful Waitress at a Restaurant

Picture a time when you have been out for dinner or drinks with a few friends and you were served by an exceptionally attractive waitress. Now imagine this waitress got all of the of  the food and drink orders wrong. She served you a Pepsi when you asked for a beer, and gave you a burger when you asked for a club sandwich. Even so, all you could think about was how beautiful she was. No doubt you and your friends carried on flirting with her and probably still laid a big tip on her simply because she was attractive.

Now picture the same scenario with a waitress that you didn’t find attractive at all. Chances are her tip wouldn’t be near as good as the first girl’s and you probably wouldn’t have had as much fun with her.

These examples show the kinds of social of  social power and influence that you can have with the ADONIS INDEX ratio.

Copyright © 2008 by Strength Works Inc.

Part 4: Part  4: Nutrition – The The Art   Art of  of Eating Eating For the the Adonis  Adonis Index

Nutrition is a key component to moving your body closer to Adonis Index proportions. Most guys who are close to the Adonis Index eat a diet that helps them stay there. After all, once you’ve experienced the amazing effects of the of  the Adonis Index, there’s no way you’ll want to give it up. Beer and chicken wings every night just night  just isn’t worth giving up the power of the of  the Adonis Index. Now don’t get me wrong, I’m a fan of the of  the fun foods, but there has to be a limit. The fastest way to burn fat is with a good nutrition plan.

Years of nutrition of  nutrition and metabolism research has combined to illustrate the way we need to eat in order to lose fat and move our bodies closer to Adonis Index proportions. The Adonis Index nutrition program outlines a scientifically sound nutrition program that is the perfect complement to the Workout and is essential to achieving success as quick as possible.

There are 3 different Adonis Index Nutrition Programs: BURN – BURN  – maximum fat burning focus BUILD & BURN – BURN  – Fat burning combined with Lean muscle building BUILD –Lean BUILD  –Lean muscle building focus

Copyright © 2008 by Strength Works Inc.

It doesn’t matter where you are starting from because the Adonis Index Nutrition program is designed so that it will work for you. A specific mathematical equation based on the measurements of your of  your body determines whether your primary goal is reducing your waist or building your shoulders, upper back and chest.

In the next section you will learn how to choose the workout and nutrition program that is perfect for your current body size.

Copyright © 2008 by Strength Works Inc.

Part 5: Part  5: Getting Started - Calculating your Waist  Waist Size Size and Shoulder Size Step 1: Calculating your Waist  Waist to to Height  Height Ratio Ratio Measuring Waist Size: Use a measuring tape lined up at your belly button

Use the following equation to calculate your Waist  Waist to to Height  Height Ratio Ratio

_____________________ ____________ _________ ÷ _____________________ ___________ __________ Current Waist Size (Inches) Height (Inches)

=

_____________________ ___________ __________ Waist to Height Ratio

Step 2: Calculating your Current  Adonis  Adonis Index Score

To calculate your Adonis Index Score measure the circumference of your waist across your belly button and the circumference of your shoulders about halfway between your nipples and your collarbone (across the widest part of your shoulders).

_____________________ ___________ __________ ÷ Shoulder Size (Inches)

__________________ ____________ ______ = Waist Size (Inches)

________________________ ___________ _____________ Your Adonis Index Score

Step 3: Choosing Your Workout  Workout & & Nutrition Program – Waist  Waist to to Height  Height Charts Charts WORKOUTS On the next 3 pages you will find Waist to Height Ratio charts. Using your current Waist to Height Ratio, find your number in one of the of  the three following charts. The Chart that you find your current score in is the Adonis Index Workout program you will use.

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Take Waist measurements every 4 weeks, checking back with these 3 charts to determine if you if  you need to change programs or continue on the same program.

NUTRITION Each Adonis Index workout program Burn, Build & Burn, and Burn have 3 nutrition programs. Your height determines which program you will use no matter which workout you are doing. As you learned earlier your idea Adonis index waist is determined by your height, and your ideal muscle mass is also determined by your height. We have calculated the right amount of calories of  calories for your idea muscle mass using height. If you If  you are 5’7 or shorter use program 1. If you If  you are 5’8 5’8 –  – 6’0 use program 2. If you If  you are 6’1 or taller use program 3.

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 ADONIS INDEX Waist  t o Height  Rat io Chart  -- BUILD If  y waist  t  height  R t his  C Chart  u t he  A Adonis  IIndex  B BUILD  p program  your  w  t o  h  Rat io  iis  iin  t   use  t 

Adonis Index Workout – Workout – BUILD Waist to Height Ratio: ≤45‐47% Height (feet' Inches)

Waist Measurement (Inches)

5'0 (60)

27

27.6

28.2

5'1(61)

27.45

28.06

28.67

5'2(62)

27.9

28.52

29.14

5'3(63)

28.35

28.98

29.61

5'4(64)

28.8

29.44

30.08

5'5(65)

29.25

29.9

30.55

5'6(66)

29.7

30.36

31.02

5'7(67)

30.15

30.82

31.49

5'8(68)

30.6

31.28

31.96

5'9(69)

31.05

31.74

32.43

5'10(70)

31.5

32.2

32.9

5'11(71)

31.95

32.66

33.37

6'0(72)

32.4

33.12

33.84

6'1(73)

32.85

33.58

34.31

6'2(74)

33.3

34.04

34.78

6'3(75)

33.75

34.5

35.25

6'4(76)

34.2

34.96

35.72

6'5(77)

34.65

35.42

36.19

6'6(78)

35.1

35.88

36.66

6'7(79)

35.55

36.34

37.13

6'8(80)

36

36.8

37.6

6'9(81)

36.45

37.26

38.07

6'10(82)

36.9

37.72

38.54

6'11(83)

37

38.18

39.01

7'0(84)

35

38.64

39.48

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 ADONIS INDEX Waist  t o Height  Rat io Chart  – BUILD & BURN IF your Waist t  t  t o Height R t  Rat io is in t his chart u t  use t he  Ad  Adonis Index BUILD & BURN Program

Height (feet' Inches)

Adonis Index Program ‐ BUILD & BURN Waist to Height Ratios: 48‐51% Waist Measurement (Inches)

5'0 (60)

28.8

29.4

30

30.6

5'1(61)

29.28

29.89

30.5

31.11

5'2(62)

29.76

30.38

31

31.62

5'3(63)

30.24

30.87

31.5

32.13

5'4(64)

30.72

31.36

32

32.64

5'5(65)

31.2

31.85

32.5

33.15

5'6(66)

31.68

32.34

33

33.66

5'7(67)

32.16

32.83

33.5

34.17

5'8(68)

32.64

33.32

34

34.68

5'9(69)

33.12

33.81

34.5

35.19

5'10(70)

33.6

34.3

35

35.7

5'11(71)

34.08

34.79

35.5

36.21

6'0(72)

34.56

35.28

36

36.72

6'1(73)

35.04

35.77

36.5

37.23

6'2(74)

35.52

36.26

37

37.74

6'3(75)

36

36.75

37.5

38.25

6'4(76)

36.48

37.24

38

38.76

6'5(77)

36.96

37.73

38.5

39.27

6'6(78)

37.44

38.22

39

39.78

6'7(79)

37.92

38.71

39.5

40.29

6'8(80)

38.4

39.2

40

40.8

6'9(81)

38.88

39.69

40.5

41.31

6'10(82)

39.36

40.18

41

41.82

6'11(83)

39.84

40.67

41.5

42.33

7'0(84)

40.32

41.16

42

42.84

 ADONIS INDEX Waist  t o Height  Chart  – BURN IF  y your  w waist  t  height  r t his  c chart  u t he  A Adonis  IIndex  B BURN  P Program  t o  h  rat io  iis  iin  t   use  t  Adonis Index Program – Program – BURN Waist to Height Ratio ≥52% Waist Measurement (Inches)

Height (feet' Inches) 5'0 (60)

31.2

31.8

32.4

33

33.6

5'1(61)

31.72

32.33

32.94

33.55

34.16

5'2(62)

32.24

32.86

33.48

34.1

34.72

5'3(63)

32.76

33.39

34.02

34.65

35.28

5'4(64)

33.28

33.92

34.56

35.2

35.84

5'5(65)

33.8

34.45

35.1

35.75

36.4

5'6(66)

34.32

34.98

35.64

36.3

36.96

5'7(67)

34.84

35.51

36.18

36.85

37.52

5'8(68)

35.36

36.04

36.72

37.4

38.08

5'9(69)

35.88

36.57

37.26

37.95

38.64

5'10(70)

36.4

37.1

37.8

38.5

39.2

5'11(71)

36.92

37.63

38.34

39.05

39.76

6'0(72)

37.44

38.16

38.88

39.6

40.32

6'1(73)

37.96

38.69

39.42

40.15

40.88

6'2(74)

38.48

39.22

39.96

40.7

41.44

6'3(75)

39

39.75

40.5

41.25

42

6'4(76)

39.52

40.28

41.04

41.8

42.56

6'5(77)

40.04

40.81

41.58

42.35

43.12

6'6(78)

40.56

41.34

42.12

42

43.68

6'7(79)

41.08

41.87

42.66

43.45

44.24

6'8(80)

41.6

42.4

43.2

44

44.8

6'9(81)

42.12

42.93

43.74

44.55

45.36

6'10(82)

42.64

43.46

44.28

45.1

45.92

6'11(83)

43.16

43.99

44.82

45.65

46.48

7'0(84)

43.68

44.52

45.36

46.2

47.04

Copyright © 2008 by Strength Works Inc.

Part 6: Part  6: The The ADONIS  ADONIS INDEX WORKOUTS - The Golden Ratio and the Fibonacci Numbers

Just as the golden ratio is found in the structural proportions of nature, of  nature, a related series of  numbers governs the healthy success of a of  a species. This special series of numbers of  numbers defines efficient growth rates in plants, animals and even people. It was the Italian mathematician, Fibonacci who discovered this sequence of numbers of  numbers in the 1200’s, and this is why they are collectively called “The Finonacci sequence”. Fibonacci numbers have a special property that ties them to the golden ratio; if  you divide each Fibonacci number with the numbers that comes before it in the sequence your answer always closes in on the golden ratio 1:1.618

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The Fibonacci Sequence:

1, 1, 2, 3, 5, 8, 13, 21, 34, 55, 89, 144, 233, 377… The Fibonacci numbers are a unique set of numbers. The sequence starts with the number 1. You get each number in the sequence by adding the previous two numbers, for example: 1+1=2…1+2=3…2+3=5…3+5=8…5+8=13…8+13=21…13+21=34…21+34=55…34+55=89… Fibonacci numbers are often called the golden sequence and are unique because they have an interesting  property – as you go through the sequence sequence and divide each Fibonacci number with the number number that comes right  before it you end up with a special special answer: 1.618 aka: PHI (Φ) PHI is a special number and is the key to the Golden Ratio 1:1.618 2/1=2, 3/2=1.5, 5/3=1.666, 8/5=1.6, 13/8=1.625, 21/13=1.615, 34/21=1.619, 55/34=1.617, 89/55=1.618 (PHI Φ)

1.618 is also known as PHI (Φ).

Copyright © 2008 by Strength Works Inc.

Amazingly it was some of history’s of  history’s best sculptures that first indentified all of the of  the muscle groups that contribute to the ideal shoulder measurement s. The ADONIS INDEX WORKOUT uses the fibonacci numbers to ensure the proper development of  your body so that you will move quickly and efficiently towards having an improved Adonis Index score. No matter which Adonis Index Workout program you use, the sets and reps are always designed using numbers from the Fibonacci sequence provide exactly 1.618 times more work to all of the of  the muscles that contribute to your shoulder measurement. This will ensure that you develop a golden shoulder to waist ratio and your ideal Adonis Index Score in the fastest amount of time of  time possible.

The Adonis Index Workouts were designed by professional exercise scientists using the latest research in exercise physiology combined with the mathematical and natural laws of physical of  physical attraction and the same artistic rules that that ancient artists used to create works of art of  art that exemplified the perfect masculine form. Following the Fibonacci numbers through each phase of the of  the workouts naturally leads to muscle growth, shape and definition. Each workout is designed to constantly move your body towards your Adonis Index Ratio ideal score…the golden ratio 1:1.618.

Copyright © 2008 by Strength Works Inc.

Part 7: Part  7: Choosing the Right  Right Weight: Weight: It’s all about  about Feel Feel

The sets, reps and rest you use in a workout are what determine how much weight you will use. This requires a bit of trial of  trial and error. After your first few workouts you will know exactly how much weight to use during your 21 rep sets compared to your 8 or 5 rep sets. The same exercise will feel very different simply by changing the amount of rest of  rest and the number of repetitions of  repetitions you do. Through my experience from training with world class athletes I know what reps and sets should ‘feel’ like. This feeling is your best indicator that you are using the right amount of weight. of  weight. I’ve included an explanation of the of  the feeling you should experience for each of the of  the different rep ranges.

Once you know how each set should feel you’ll have a better idea of how of  how to choose your weight. You can obviously do 5,8 or 13 reps with a weight that you can do 21 reps with. The trick is knowing how to choose the right weight for a 5 rep set compared to the 8,13, and 21 rep set. This is a key factor in maximizing the effectiveness of your of  your workouts.

21 reps st

Light weights you can handle in good form up to the 21 rep. These sets should be a gradual increasing burn feeling. The first 13‐15 reps should be a constant flow gradually becoming more difficult. Past the th

th

13  – 15 rep you will experience a noticeable increasing ‘burn’ in your muscles.

13 reps

Copyright © 2008 by Strength Works Inc.

th

th

th

Moderate weights you can handle in good form up to the 13 rep. If you If  you can do a 14 and 15 rep in th

good form then the weight is too light. Choose a weight that becomes much more challenging at the 11 th

th

rep and requires more concentration to finish the 12 and 13 rep in good form. You should notice the th

th

‘burn’ feeling around the 8 ‐9 rep.

8 reps th

th

th

Heavy weights you can handle in good form up to the 8 rep. If you If  you can do a 9 and 10 rep in good th

th

form then the weight is too light. The proper weight should become very challenging by the 6 or 7 th

rep, the 8 rep should feel like the last you can do in proper form. All 8 reps should be challenging although you will not feel as much of a of  a burn during these sets as your 13 rep sets. The muscular effort to move this type of weight of  weight does not produce the same ‘burn’ as high rep sets. The end of an of  an 8 rep set should feel more like an overall muscular exhaustion.

5 reps

Maximum weights, all 5 reps will feel challenging to complete in good form. These sets require maximum concentration from the first to the last rep. You will most likely not experience any ‘burn’ sensation during your 5 rep sets. Longer rest periods during the 5 rep sets allow you to use heavy weights for each set. Complete each set in good form. It is ok if you if  you find you cannot use the same weight from set to set. Adjust the weight down so you can complete 5 reps on each set. Do not take a longer rest period to handle heavier weights. Also do not speed the rest period up as this will cause you to use lighter weights than required. Take the full 120 seconds rest and only use weights you can manage while sticking to this rest and rep range.

Copyright © 2008 by Strength Works Inc.

The ADONIS The  ADONIS INDEX Programs

BUILD -- Waist  t o Height  Rat io ≤≤45-47% Size, Growt h, Lean Muscle Building

BUILD & BURN- Waist  t o Height  Rat io 48-51% Lean Muscle Building, Growt h, Def init ion

BURN – Waist  t o Height  Rat io ≥≥52% Def init ion, Lean Muscle Building, Met abolic  Accelerat ion

Each program is a complete 12 week workout and nutrition system

Copyright © 2008 by Strength Works Inc.

Part 8: The Adonis Index Shoulder/Waist Ratio Chart

 (     I     n  c   h   e  4   4   4   4   4   3   3   3   3   3   3   3   3   3   3  2  2  2  2   s   4   3  2  1   0   9   8   7   6   5   4   3  2  1   0   9   8   7   6   )     0    .  9    5    4  

1   .  6  1   8 

 0    .  9    7    8  

1    .  0    0   1  

1    .  0   2    5  

1    .  0    5   2  

1    .  0    7    8  

1    . 1    0    7  

1    . 1    3    7  

1    . 1    6    8  

1    . 2    0   2  

1    . 2    3    7  

1    . 2    7    5  

1    .  3   1    4  

1    .  3    5    7  

1    .  4    0   2  

1    .  4    5  

1    .  5    0   2  

 0   1    .  .  9    0    9   1    3    6  

1    .  0    4  

1    .  0    6    6  

1    .  0    9   2  

1    . 1   2  

1    . 1    5  

1    . 1    8   1  

1    . 2   1    4  

1    . 2    4    8  

1    . 2    8    5  

1    .  3   2    4  

1    .  3    6    5  

1    .  4    0    9  

1    .  4    5    6  

1    .  5    0    6  

1    .  5    6  

1    .  0    5    4  

1    .  0    7    9  

1    . 1    0    5  

1    . 1    3    3  

1    . 1    6   2  

1    . 1    9   2  

1    . 2   2    4  

1    . 2    5    8  

1    . 2    9    4  

1    .  3    3   2  

1    .  3    7    3  

1    .  4   1    6  

1    .  4    5   1  

1    .  5   1  

1    .  5    6   2  

1   .  6  1   8 

1    .  6    7    8  

1    .  7    4   2  

1   1    .  .  0    0    6    9    6   1  

1    . 1   1    7  

1    . 1    4    4  

1    . 1    7    3  

1    . 2    0    3  

1    . 2    3    5  

1    . 2    6    8  

1    .  3    0    3  

1    .  3    4   1  

1    .  3    8  

1    .  4   2   2  

1    .  4    6    6  

1    .  5   1    4  

1    .  5    6    4  

1   .  6  1   8 

1    .  6    7    6  

1    .  7    3    8  

1    .  8    0    5  

1   1    .  . 1   1    0   2    3    9  

1    . 1    5    6  

1    . 1    8    4  

1    . 2   1    4  

1    . 2    4    5  

1    . 2    7    7  

1    .  3   1   2  

1    .  3    4    8  

1    .  3    8    7  

1    .  4   2    8  

1    .  4    7   1  

1    .  5   1    7  

1    .  5    6    6  

1   .  6  1   8 

1    .  6    7    4  

1    .  7    3    4  

1    .  7    9    8  

1    .  8    6    7  

1   1    . 1    . 1    6    4    6  

1    . 1    9    4  

1    . 2   2    3  

1    . 2    5    4  

1    . 2    8    6  

1    .  3   2  

1    .  3    5    6  

1    .  3    9    3  

1    .  4    3    3  

1    .  4    7    5  

1    .  5   2  

1    .  5    6    7  

1   .  6  1   8 

1    .  6    7   2  

1    .  7    3  

1    .  7    9   1  

1    .  8    5    8  

1    .  9   2    9  

1   1    .  . 1   2    7    0    7    4  

1    . 2    3    3  

1    . 2    6    3  

1    . 2    9    4  

1    .  3   2    8  

1    .  3    6    3  

1    .  3    9    9  

1    .  4    3    8  

1    .  4    7    9  

1    .  5   2    3  

1    .  5    6    9  

1   .  6  1   8 

1    .  7   2    6  

1    .  7    8    5  

1    .  8    5  

1    .  9   1    8  

1    .  9    9   1  

1   1    .  . 2   2   1    4    4   2  

1    . 2    7   1  

1    .  3    0   2  

1    .  3    3    5  

1    .  3    6    9  

1    .  4    0    5  

1    .  4    4    3  

1    .  4    8    3  

1    .  5   2    6  

1   .  6  1   8 

1    .  6    6    9  

1    .  7   2   2  

1    .  7    8  

1    .  8    4   1  

1    .  9    0    7  

1    .  9    7    8  

2    .  0    5    4  

1   1    . 2    . 2    7    5    9  

1    .  3   1  

1    .  3    4   2  

1    .  3    7    5  

1    .  4   1   1  

1    .  4    4    8  

1    .  4    8    7  

1    .  5   2    8  

1    .  5    7   2  

1   .  6  1   8 

1    .  6    6    7  

1    .  7   1    9  

1    .  7    7    5  

1    .  8    3    4  

1    .  8    9    7  

1    .  9    6    5  

2    .  0    3    7  

2    . 1   1    6  

1   1    .  . 2    3    8   1    7    7  

1    .  3    4    8  

1    .  3    8   1  

1    .  4   1    6  

1    .  4    5   2  

1    .  4    9  

1    .  5    3  

1    .  5    7    3  

1   .  6  1   8 

1    .  6    6    6  

1    .  7   1    6  

1    .  7    7  

1    .  8   2    7  

1    .  8    8    8  

1    .  9    5    3  

2    .  0   2    3  

2    .  0    9    7  

2    . 1    7    8  

1    .  3   2    4  

1    .  3    5    5  

1    .  3    8    7  

1    .  4   2   1  

1    .  4    5    6  

1    .  4    9    4  

1    .  5    3    3  

1    .  5    7    4  

1   .  6  1   8 

1    .  6    6    4  

1    .  7   1    3  

1    .  7    6    5  

1    .  8   2  

1    .  8    7    9  

1    .  9    4   2  

2    .  0    0    9  

2    .  0    8  

2    . 1    5    7  

2    . 2    4  

1   1    .  .  3    3    6    9   1   2  

1    .  4   2    5  

1    .  4    6  

1    .  4    9    7  

1    .  5    3    5  

1    .  5    7    5  

1   .  6  1   8 

1    .  6    6    3  

1    .  7   1  

1    .  7    6   1  

1    .  8   1    4  

1    .  8    7   1  

1    .  9    3   1  

1    .  9    9    6  

2    .  0    6    4  

2    . 1    3    8  

2    . 2   1    7  

2    .  3    0    3  

1    . 1    3    .  9    4    7    3  

1    .  4    6    4  

1    .  5  

1    .  5    3    7  

1    .  5    7    7  

1   .  6  1   8 

1    .  6    6   2  

1    .  7    0    8  

1    .  7    5    7  

1    .  8    0    8  

1    .  8    6    3  

1    .  9   2   1  

1    .  9    8    3  

2    .  0    5  

2    . 1   2  

2    . 1    9    6  

2    . 2    7    7  

2    .  3    6    5  

1    .  4    3    4  

1    .  4    6    7  

1    .  5    0   2  

1    .  5    3    9  

1    .  5    7    8  

1   .  6  1   8 

1    .  6    6   1  

1    .  7    0    5  

1    .  7    5    3  

1    .  8    0    3  

1    .  8    5    6  

1    .  9   1   2  

1    .  9    7   2  

2    .  0    3    6  

2    . 1    0    3  

2    . 1    7  

2    . 2    5    4  

2    .  3    3    7  

2    .  4   2    7  

1  

1  

1  

1  

1 

1  

1  

1  

1  

1  

1  

1  

2  

2  

2  

2  

2  

2  

2  

1    .  0    3  

1    .  5    7  

1    .  6    7  

1    .  5    5    8  

1   .  6  1   8 

1    .  6    8  

 4  2   .  0   6   4   3   .  6   8   6   4   5   .  3   0  2   4   6   .  9  2  2   4   8   .  5   4   5   0   .1   5   8   5  1   .  7   7   6   5   3   .  3   9   4   5   5   .  0  1  2   5   6   .  6   3   5   8   .2   4   8   5   9   .  8   6   6   6  1   .  4   8   4   6   3   .1   0  2   6 

 W  a  i     s   t    S   h   o  u  l     d   e  r   s   (     I     n  c   h   e  s   )   

References:  Attractiveness: The influence of selected  of  selected torso torso parameters.  parameters. Archives of  1. Horvath, T. Physical  Attractiveness:

sexual behavior, Vol. 10, No. 1, 1981

and  Hirsuteness as Determinants of Sexual  of  Sexual  2. Alan F. Dixson D.Sc., et al. Masculine Somatotype and Hirsuteness  Attractiveness to Women. Archives of sexual of sexual behavior, Vol. 32, No. 1, 29‐39. 2003

3. Susan M. Hughes, Gordon G. Gallup, Jr. Sex differences Sex  differences in morphological  predictors  predictors of sexual  of  sexual  behavior Shoulder  behavior  Shoulder to to hip and waist  and  waist to to hip ratios. Evolution and Human Behavior 24 (2003)

173‐178 Female  preferences for   for male male physiques  physiques. Journal of Research 4. Lavrakas, P.J. Female preferences of  Research in Personality,

9:324‐334. 1975  judgment  of male male Devendra Singh. Female  judgment of 

5.

attractiveness and desirability  and  desirability  for relationships:  for  relationships: role of waist  of  waist ‐to‐hip ratio and  financial status.  financial  status.

Journal of personality of personality and social psychology, 1995, vol. 69 6.

Viren Swami, et al. Male physical  Male  physical attractiveness attractiveness in Britain and Greece: and  Greece: A  A cross‐cultural study. cultural  study. The journal The journal of social of social psychology, 2007, 147(1),

15‐26  Jealousy  evoking nature of rival  of  rival characteristics characteristics ‐ Sex differences Sex  differences in the jealousy  the  jealousy ‐ 7. Dijkstra et al.  Jealousy evoking evoking effects of rival  of  rival characteristics characteristics. Eur J Social Psychology 2002 32;829‐852 of  Ideal Body  Body Composition Composition and Shape and  Shape 8. Ridgeway R.T. and Tylka T.L. College Men’s Perceptions of Ideal  Psychology of  Psychology  of Men Men and Masculinity  and  Masculinity  2005 6;(3):209‐220

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9. Olivardia R. et al. Biceps and Body  and  Body Image: Image: The Relationship Between Muscularity and  Muscularity  and Self  Self ‐ Esteem, Depression, and Eating and  Eating Disorder Syndrome. Disorder  Syndrome. Psychology of Men of  Men and Masculinity 2004

5;(2):112‐120 10. Pope H.G. et al. The effects of supraphysiological  of  supraphysiological doses doses of testosterone of  testosterone on mood and  mood  and  aggression in normal men: normal  men: A  A randomized controlled  randomized  controlled st  st udy. udy. Archives of General of  General Psychiatry.

2000 57: 133‐140 and  Male Ratings of Upper  of  Upper Torso: Torso: Actual,  Actual, Ideal, 11. Thompson J. K. and Thompson C.M. Female and Male and Stereotypical  and  Stereotypical Conceptions Conceptions. Journal of Societal of Societal Behavior and Personality. 1992 7: 345‐354

12. 13. Http://en.wikipedia.org/wiki/Physical_attractiveness 13. Http://en.wikipedia.org/wiki/Physical_attractiveness

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