Adonis Effect Index Manual

Copyright © 2008 by Strength Works Inc.

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 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. 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.


Contents

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

Part 2: The History of the Golden Ratio and the Adonis Index

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

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

Part 5: Getting Started Calculating your Waist Size and Shoulder Size

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

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

Part 8: The Adonis Index Shoulder/Waist Ratio Chart


Part 1: The Adonis Index and the Natural laws of Physical 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 are very dedicated gym goers. They might workout three, four

even five times a week. However, do any 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 big” can

actually prevent you from “looking good”. Many trainers have reported personally seeing guys make

themselves look worse just because they haphazardly started working out and trying to “get big”.

There is a specific area of research called Anthropology that involves the in‐depth examination 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

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


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 INDEX and it is based on the

mathematical equation of the GOLDEN RATIO = 1:1.618

The ADONIS INDEX was created by applying the mathematical principle 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 mathematics behind the ADONIS INDEX and harness the hypnotic effect

it can have on people, you need to understand its history.


Part 2: The History of the Golden Ratio and the Adonis Index

When applied to the proportions 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 golden ratio are found from the contours of seashells to the

spirals of pineapples. Some of the most astounding architecture in the world, like the pyramids of Egypt

and the Parthenon in Greece, were constructed using the proportions of the golden ratio.

Michelangelo’s “David” and Leonardo da Vinci’s “Vitruvian Man” are considered amongst the most

beautiful artistic representations of the human form. It should come of no surprise that they too display

the perfect proportions provided by the golden ratio.

The importance of the golden ratio to the human form can be further explained when we take a closer

look at the dimensions of the human body.

Euclid 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, but it also governs the proportions of the ideal human body.


This Diagram illustrates some of the sections of the body that are proportioned

in the golden ratio. For example the distance from the top of your head to your

navel is in the golden ratio to the distance from the top of your head to your

fingertips.

The length of each section 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 DNA double helix is in

the golden ratio to its width! Every cell of your body is filled with millions of examples of the golden

ratio at work in the most perfect system of all, the human body.


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 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 can be used to create the ADONIS INDEX WORKOUT; the workout


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 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 business suit is no coincidence. Broad shoulders give off the

air of dominance power and status.

Research clearly illustrates the golden ratio is the secret of the natural laws of physical attraction.

Women from all cultures and 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

more powerful the effect becomes1,2,4,6!

The Adonis Index Workout is mathematically designed to give you the golden shoulder to waist ratio. No

other style of workout including bodybuilding, power lifting, athletic training, or endurance training is


designed specifically to give you these perfect proportions. 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 the super‐muscular build of

bodybuilders5,9,10,11. Research has proven women look for a muscular body2,6, with broad shoulders1,4, a

tight waist2,4 and a muscular, defined chest1,6. For those of you who are thinking that you can just bulk

up your shoulders without working on your waistline, think again. Getting rid of excess fat is a key

component – as women who were surveyed said that being overweight ruined the attractiveness of the

male body, no matter how broad or muscular the shoulders were1. 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

muscle they think women will be attracted to by up to 30 lbs13! 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, the closer your shoulder to waist ratio is to the golden ratio, the better

chance you have of earning more money13 , getting more respect, invoking jealousy and envy from

other men7, and sleeping with more women. Heck, you even have a better chance of sleeping with


married women3. It sounds unbelievable, but this is all substantiated with research; the Adonis Index is

just that powerful. If the shoulder wasn’t such a multi functional and complex joint it would be a sure

bet that guys would be getting shoulder implants just as often as women get breast implants!

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

The life of privilege

Physical attractiveness has a significant effect on how people judge you. Your ability to impress others

with the shape of your body will affect your success in business, your sex life, friendships and all other

forms 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 the social power 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 prophecy for you as your transformation into golden proportions will bring all 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.


How the Beautiful People Live

Case 1 – Job Interview

Picture the following scenario: you’ve just finished an interview for a new job, and you’ve been

told it’s been narrowed down to 3 candidates, and you’re one of them. All three of you are highly

qualified for the position and have 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 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 offer. It might not be politically correct, but it’s the truth. It has been studied and we

know people 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


even speaking a word the girls will have already categorized you as one 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 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 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 power and influence that you can have with the ADONIS INDEX

ratio.


Part 4: Nutrition – The Art of Eating For the 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 Adonis Index, there’s no way you’ll want to give it up. Beer and chicken wings

every night just isn’t worth giving up the power of the Adonis Index. Now don’t get me wrong, I’m a fan

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 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 – maximum fat burning focus

BUILD & BURN – Fat burning combined with Lean muscle building

BUILD –Lean muscle building focus


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 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.


Part 5: Getting Started Calculating your Waist Size and Shoulder Size

Step 1: Calculating your Waist to Height Ratio Measuring Waist Size: Use a measuring tape lined up at your belly button

Use the following equation to calculate your Waist to Height Ratio

Step 2: Calculating your Current Adonis Index Score

Step 3: Choosing Your Workout & Nutrition Program – Waist to Height 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 three following charts. The Chart that you find your current score in is the Adonis Index Workout program you will use.

_____________________ ÷ _____________________ = _____________________ Current Waist Size (Inches) Height (Inches) Waist to Height Ratio

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


Take Waist measurements every 4 weeks, checking back with these 3 charts to determine 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 for your idea muscle mass using height.

If you are 5’7 or shorter use program 1.

If you are 5’8 – 6’0 use program 2.

If you are 6’1 or taller use program 3.


AADDOONNIISS IINNDDEEXX WWaaiisstt ttoo HHeeiigghhtt RRaattiioo CChhaarrtt BBUUIILLDD

IIff yyoouurr wwaaiisstt ttoo hheeiigghhtt RRaattiioo iiss iinn tthhiiss CChhaarrtt uussee tthhee AAddoonniiss IInnddeexx BBUUIILLDD pprrooggrraamm

Adonis Index 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

AADDOONNIISS IINNDDEEXX WWaaiisstt ttoo HHeeiigghhtt RRaattiioo CChhaarrtt –– BBUUIILLDD && BBUURRNN IIFF yyoouurr WWaaiisstt ttoo HHeeiigghhtt RRaattiioo iiss iinn tthhiiss cchhaarrtt uussee tthhee AAddoonniiss IInnddeexx BBUUIILLDD && BBUURRNN

PPrrooggrraamm

Adonis Index Program ‐ BUILD & BURN Waist to Height Ratios: 48‐51%

Height (feet' Inches) 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


AADDOONNIISS IINNDDEEXX WWaaiisstt ttoo HHeeiigghhtt CChhaarrtt –– BBUURRNN

IIFF yyoouurr wwaaiisstt ttoo hheeiigghhtt rraattiioo iiss iinn tthhiiss cchhaarrtt uussee tthhee AAddoonniiss IInnddeexx BBUURRNN PPrrooggrraamm

Adonis Index Program – BURN Waist to Height Ratio ≥52%

Height (feet' Inches) Waist Measurement (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


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

Just as the golden ratio is found in the structural proportions of nature, a related series of

numbers governs the healthy success of a species. This special series of numbers defines efficient

growth rates in plants, animals and even people. It was the Italian mathematician, Fibonacci who

discovered this sequence 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


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 and divide each Fibonacci number with the number that comes right

before it you end up with a 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).


Amazingly it was some of history’s best sculptures that first indentified all 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 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 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 attraction and the

same artistic rules that ancient artists used to create works of art that exemplified the perfect masculine

form. Following the Fibonacci numbers through each phase 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.


Part 7: Choosing the Right Weight: It’s all about 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 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 and the number 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. I’ve included an explanation of the feeling

you should experience for each of the different rep ranges.

Once you know how each set should feel you’ll have a better idea 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 workouts.

21 reps

Light weights you can handle in good form up to the 21st 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

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

13 reps


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

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

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

‘burn’ feeling around the 8th‐9th rep.

8 reps

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

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

rep, the 8th 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 burn during these sets as your 13 rep sets. The muscular effort to

move this type of weight does not produce the same ‘burn’ as high rep sets. The end 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 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.


The ADONIS INDEX Programs

BBUUIILLDD WWaaiisstt ttoo HHeeiigghhtt RRaattiioo ≤≤44554477%% SSiizzee,, GGrroowwtthh,, LLeeaann MMuussccllee BBuuiillddiinngg

BBUUIILLDD && BBUURRNN WWaaiisstt ttoo HHeeiigghhtt RRaattiioo 44885511%% LLeeaann MMuussccllee BBuuiillddiinngg,, GGrroowwtthh,, DDeeffiinniittiioonn

BBUURRNN –– WWaaiisstt ttoo HHeeiigghhtt RRaattiioo ≥≥5522%%

DDeeffiinniittiioonn,, LLeeaann MMuussccllee BBuuiillddiinngg,, MMeettaabboolliicc AAcccceelleerraattiioonn

Each program is a complete 12 week workout and nutrition system

Shoulders (Inches)Waist

(Inches)42.06

43.68645.302

46.92248.54

50.15851.776

53.39455.012

56.6358.248

59.86661.484

63.10264.72

66.33867.956

69.57471.192

261.618

1.681.742

1.8051.867

1.9291.991

2.0542.116

2.1782.24

2.3032.365

2.4272.489

2.5512.614

2.6762.738

271.558

1.6181.678

1.7381.798

1.8581.918

1.9782.037

2.0972.157

2.2172.277

2.3372.397

2.4572.517

2.5772.637

281.502

1.561.618

1.6761.734

1.7911.85

1.9071.965

2.0232.08

2.1382.196

2.2542.311

2.3692.427

2.4852.543

291.45

1.5061.562

1.6181.674

1.731.785

1.8411.897

1.9532.009

2.0642.12

2.172.232

2.2882.343

2.3992.455

301.402

1.4561.51

1.5641.618

1.6721.726

1.781.834

1.8881.942

1.9962.05

2.1032.157

2.2132.265

2.3192.373

311.357

1.4091.451

1.5141.566

1.6181.67

1.7221.775

1.8271.879

1.9311.983

2.0362.088

2.142.192

2.2442.297

321.314

1.3651.416

1.4661.517

1.5671.618

1.6691.719

1.771.82

1.8711.921

1.9722.023

2.0732.124

2.1742.225

331.275

1.3241.373

1.4221.471

1.521.569

1.6181.667

1.7161.765

1.8141.863

1.9121.961

2.012.059

2.1082.157

341.237

1.2851.332

1.381.428

1.4751.523

1.571.618

1.6661.713

1.7611.808

1.8561.904

1.9511.999

2.0462.094

351.202

1.2481.294

1.3411.387

1.4331.479

1.5261.572

1.6181.664

1.711.757

1.8031.849

1.8951.941

1.9882.034

361.168

1.2141.258

1.3031.348

1.3931.438

1.4831.528

1.5731.618

1.6631.708

1.7531.798

1.8431.888

1.9331.78

371.137

1.1811.224

1.2681.312

1.3561.399

1.4431.487

1.531.574

1.6181.662

1.7051.749

1.7931.837

1.881.924

381.107

1.151.192

1.2351.277

1.321.363

1.4051.448

1.491.533

1.5751.618

1.6611.703

1.7461.788

1.8311.873

391.078

1.121.162

1.2031.245

1.2861.328

1.3691.411

1.4521.494

1.5351.577

1.6181.659

1.7011.742

1.7841.825

401.052

1.0921.133

1.1731.214

1.2541.294

1.3351.375

1.4161.456

1.4971.537

1.5781.618

1.6581.699

1.7391.78

411.025

1.0661.105

1.1441.184

1.2231.263

1.3021.342

1.3811.421

1.461.5

1.5391.579

1.6181.657

1.6971.736

421.001

1.041.079

1.1171.156

1.1941.233

1.2711.31

1.3481.387

1.4251.464

1.5021.541

1.5791.618

1.6571.695

430.978

1.0161.054

1.0911.129

1.1661.204

1.2421.279

1.3171.355

1.3921.43

1.4671.505

1.5431.58

1.6181.656

440.954

0.9931.03

1.0661.103

1.141.177

1.2141.25

1.2871.324

1.3611.397

1.4341.471

1.5081.544

1.5811.618

Part 8: The Adonis Index Shoulder/Waist Ratio Chart


References:

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

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

2. Alan F. Dixson D.Sc., et al. Masculine Somatotype and Hirsuteness as Determinants of Sexual

Attractiveness to Women. Archives of sexual behavior, Vol. 32, No. 1, 29‐39. 2003

3. Susan M. Hughes, Gordon G. Gallup, Jr. Sex differences in morphological predictors of sexual

behavior Shoulder to hip and waist to hip ratios. Evolution and Human Behavior 24 (2003)

173‐178

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

9:324‐334. 1975

5. Devendra Singh. Female judgment of male

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

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

6. Viren Swami, et al. Male physical attractiveness

in Britain and Greece: A cross‐cultural study. The journal of social psychology, 2007, 147(1),

15‐26

7. Dijkstra et al. Jealousy evoking nature of rival characteristics ‐ Sex differences in the jealousy‐

evoking effects of rival characteristics. Eur J Social Psychology 2002 32;829‐852

8. Ridgeway R.T. and Tylka T.L. College Men’s Perceptions of Ideal Body Composition and Shape

Psychology of Men and Masculinity 2005 6;(3):209‐220


9. Olivardia R. et al. Biceps and Body Image: The Relationship Between Muscularity and Self‐

Esteem, Depression, and Eating Disorder Syndrome. Psychology of Men and Masculinity 2004

5;(2):112‐120

10. Pope H.G. et al. The effects of supraphysiological doses of testosterone on mood and

aggression in normal men: A randomized controlled study. Archives of General Psychiatry.

2000 57: 133‐140

11. Thompson J. K. and Thompson C.M. Female and Male Ratings of Upper Torso: Actual, Ideal,

and Stereotypical Conceptions. Journal 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

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

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

Adonis Effect Index Manual

Documents

Transcript of Adonis Effect Index Manual