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.

Copyright 2008 by Strength Works Inc.

Contents

Part1:TheAdonisIndexandtheNaturallawsofPhysicalAttraction
Part2:TheHistoryoftheGoldenRatioandtheAdonisIndex
Part3:HowbeautifulpeoplelivetheUntoldBenefitsofanIdealBody
Part4:NutritionTheArtofEatingFortheAdonisIndex
Part5:GettingStartedCalculatingyourWaistSizeandShoulderSize
Part6:TheADONISINDEXWORKOUTSTheGoldenRatioandthe
FibonacciNumbers
Part7:ChoosingtheRightWeight:ItsallaboutFeel
Part8:TheAdonisIndexShoulder/WaistRatioChart

Copyright 2008 by Strength Works Inc.

Part1:TheAdonisIndexandtheNaturallawsofPhysicalAttraction

Takeasecondbeforeyoustartreadingthisbookandthinkaboutallthepeopleyouknowwho
liftweights.Chancesaresomeofthemareverydedicatedgymgoers.Theymightworkoutthree,four
evenfivetimesaweek.However,doanyofthemreallyhaveanultimategoalthattheyareworking
towards?Moreimportantly,dotheyhaveaplantogetthere?

Mostlikely,theyareworkingoutforonereason:togetbigandtolookgood.Unfortunately,gettingbig
andlookinggoodaretwoverydifferentgoals.Infact,workingoutwiththeintentionofgettingbigcan
actuallypreventyoufromlookinggood.Manytrainershavereportedpersonallyseeingguysmake
themselveslookworsejustbecausetheyhaphazardlystartedworkingoutandtryingtogetbig.

ThereisaspecificareaofresearchcalledAnthropologythatinvolvestheindepthexaminationofhow
peopleinteractwithoneanother.Thisresearchhasshownusthatallhumanbeingshavetheabilityto
pickoutabeautifulandattractiveperson.Thereisatrueartandsciencetocreatingaperfectbodyand
itappliesspecificallytohowwomenviewthemalephysique.Thisistruenomatterwhereyouarefrom
orhowoldyouare.An80yearoldwomanfromPariswillpickoutthesamegoodlookingmalebodyjust
aseasilyasa22yearoldgirlfromBrazil.

Foryearsanthropologistshavebeensearchingforthereasonwhyyou,Iandallpeoplefindthesame
bodyattractive.Whattheyhavefoundisthatthesecretliesinmathematics.Thatsright;aspecial

Copyright 2008 by Strength Works Inc.


mathematicalequationgovernsthewaythehumanmindindentifiesallbeautyintheworld.Whatis
evenmorestartlingisthatthissamemathematicalequationcanbeusedtodevelopabodythatwomen
findirresistible,becauseitcanbeuniquelyappliedtoweightliftingmethodologytocreatetheideal
masculinebody.

ThissecretmathematicalprincipleiscalledtheADONISINDEXanditisbasedonthe
mathematicalequationoftheGOLDENRATIO=1:1.618

TheADONISINDEXwascreatedbyapplyingthemathematicalprincipleoftheGOLDENRATIOtothe
perfectmalephysique.Researchstudyingtheidealproportionsforamansbodyhasfoundthatthe
ADONISINDEXistheroadmaptotheidealmalebodythatwillattractallwomenandholdsocialpower
overallmen.TheADONISINDEXWORKOUTistheonlyworkoutinexistencethatismathematically
designedtoconstantlymoveyouyourbodytowardshavingtheidealADONISINDEXproportions.

TounderstandthepowerofthemathematicsbehindtheADONISINDEXandharnessthehypnoticeffect
itcanhaveonpeople,youneedtounderstanditshistory.

Copyright 2008 by Strength Works Inc.

Part2:TheHistoryoftheGoldenRatioandtheAdonisIndex

Whenappliedtotheproportionsofamansbody,theGoldenRatiocreatestheAdonisIndex,theexact
ratiothatholdsthekeytophysicalattraction,asuperiormalebodyshape,socialpowerandultimatelya
betterlife.

Thegoldenratioisfoundbothinnatureandinthearchitectureandartcreatedbytheworldsbrightest
minds.Innature,theproportionsofthegoldenratioarefoundfromthecontoursofseashellstothe
spiralsofpineapples.Someofthemostastoundingarchitectureintheworld,likethepyramidsofEgypt
andtheParthenoninGreece,wereconstructedusingtheproportionsofthegoldenratio.
MichelangelosDavidandLeonardodaVincisVitruvianManareconsideredamongstthemost
beautifulartisticrepresentationsofthehumanform.Itshouldcomeofnosurprisethattheytoodisplay
theperfectproportionsprovidedbythegoldenratio.

Theimportanceofthegoldenratiotothehumanformcanbefurtherexplainedwhenwetakeacloser
lookatthedimensionsofthehumanbody.

EuclidofAlexandriafirstwroteaboutthegoldenratioinhisbookElementsbackin255265BC.Ever
sincethen,scientists,designersandartistshavefoundthatthegoldenrationotonlygovernsthe
propertiesofgrowth,butitalsogovernstheproportionsoftheidealhumanbody.

Copyright 2008 by Strength Works Inc.

ThisDiagramillustratessomeofthesectionsofthebodythatareproportioned
inthegoldenratio.Forexamplethedistancefromthetopofyourheadtoyour
navelisinthegoldenratiotothedistancefromthetopofyourheadtoyour
fingertips.
Thelengthofeachsectionofyourfingerisingoldenratiotothenextsectionas
wellasyourhand.Youhavebeensubconsciouslylookingatthegoldenratio
yourwholelifeanddidntevenknowit!

EvenhumanDNAisbuiltaccordingtothegoldenratio.ThecyclelengthofyourDNAdoublehelixisin
thegoldenratiotoitswidth!Everycellofyourbodyisfilledwithmillionsofexamplesofthegolden
ratioatworkinthemostperfectsystemofall,thehumanbody.

Copyright 2008 by Strength Works Inc.


BothLeonardodaVinciandthefamousarchitectLeCorbusierconsideredtheidealhumanbody
proportionedtothegoldenratio.Theseproportionsarethecuesthatdrawustothesepeople.

Thegoldenratiowasusedtocreatesculpturesthatdefinedtheideal,powerful,masculinebody.Greek
godsandpowerfulwarriorswerealldepictedwiththegoldenratio.Artistswenttogreatlengthsto
insurethattheirsculpturesexemplifiedthisratiotoperfection.

Simplyput,ifyouweretoassignasingleratiotodescribenaturesabilitytoperfectlybalancestructure
andfunction,thatratiowouldbe1:1.618.Thisratioallowsforthemostefficient,effectiveandaesthetic
growthpossible.Whenthisratioisappliedspecificallytothemalebody,itbecomestheADONISINDEX.
ThesefundamentallawsofnaturecanbeusedtocreatetheADONISINDEXWORKOUT;theworkout

Copyright 2008 by Strength Works Inc.


thatismathematicallydesignedtotransformyourbodyintothemostattractiveandpowerfullooking
malephysiquepossible.

TheADONISINDEXisaspecificwaisttoshoulderratiodesignedbasedonheight,andincomparisonto
othercircumferencesofyourbody.Itisthemostimportantratioforanyguywhowantstodevelopthe
bodythatwomenloveandthatautomaticallycommandsrespectfromothermen.Itisaphysicallawof
attractionthatisundeniable.TheADONISINDEXwaisttoshoulderratiofortheidealmalephysiqueis
1.618:1,theGoldenRatio!

Fordecadesmenhavebeentryingtorecreatethisratio.Thisiswhyfootballplayerswearingshoulder
padslookpowerfulanddominatingandwhybusinesssuitshavebuiltinshoulderpads.Makeno
mistake;thewideshouldereddesignofabusinesssuitisnocoincidence.Broadshouldersgiveoffthe
airofdominancepowerandstatus.

Researchclearlyillustratesthegoldenratioisthesecretofthenaturallawsofphysicalattraction.
WomenfromallculturesandofallagesareattractedtomenwithaVtaper(broadshouldersandaslim
waist).TheamazingthingisthecloseryourshouldertowaistratiocomestotheADONISINDEX,the
morepowerfultheeffectbecomes1,2,4,6!

TheAdonisIndexWorkoutismathematicallydesignedtogiveyouthegoldenshouldertowaistratio.No
otherstyleofworkoutincludingbodybuilding,powerlifting,athletictraining,orendurancetrainingis

Copyright 2008 by Strength Works Inc.


designedspecificallytogiveyoutheseperfectproportions.Ifyourgoalistocreateapowerfulbodythat
commandsrespectfromallmenwhilehypnoticallydrawingwomentoyou,thentheAdonisIndexisthe
onlyworkoutforyou.

Sincethe1970sresearchhasshownthatwomenareturnedoffbythesupermuscularbuildof
bodybuilders5,9,10,11.Researchhasprovenwomenlookforamuscularbody2,6,withbroadshoulders1,4,a
tightwaist2,4andamuscular,definedchest1,6.Forthoseofyouwhoarethinkingthatyoucanjustbulk
upyourshoulderswithoutworkingonyourwaistline,thinkagain.Gettingridofexcessfatisakey
componentaswomenwhoweresurveyedsaidthatbeingoverweightruinedtheattractivenessofthe
malebody,nomatterhowbroadormusculartheshoulderswere1.Thekeytotheratiospoweristhe
slimwaistcombinedwithbroadshoulders,eitheroneonitsownisnotenough.

Thismayseemlikecommonknowledge,butwhensurveyed,mentypicallyoverestimatetheamountof
muscletheythinkwomenwillbeattractedtobyupto30lbs13!Youcantrelyonyourinstincthere,
bodybuildingtypeworkoutsmightmakeyoubigger,buttheonlypeoplethatareimpressedbyanoverly
bulkyframeareotherbodybuilders.OnlytheAdonisIndexWorkoutisdesignedspecificallytoshape
yourbodyintoitsidealandsociallypowerfulform.

ResearchshowsthatsociallypowerfulchangesoccurformenwhohaveanAdonisIndexScorecloseto
thegoldenratio.Forexample,thecloseryourshouldertowaistratioistothegoldenratio,thebetter
chanceyouhaveofearningmoremoney13,gettingmorerespect,invokingjealousyandenvyfrom
othermen7,andsleepingwithmorewomen.Heck,youevenhaveabetterchanceofsleepingwith

Copyright 2008 by Strength Works Inc.


marriedwomen3.Itsoundsunbelievable,butthisisallsubstantiatedwithresearch;theAdonisIndexis
justthatpowerful.Iftheshoulderwasntsuchamultifunctionalandcomplexjointitwouldbeasure
betthatguyswouldbegettingshoulderimplantsjustasoftenaswomengetbreastimplants!

Part3:HowbeautifulpeoplelivetheUntoldBenefitsofanIdealBody

Thelifeofprivilege

Physicalattractivenesshasasignificanteffectonhowpeoplejudgeyou.Yourabilitytoimpressothers
withtheshapeofyourbodywillaffectyoursuccessinbusiness,yoursexlife,friendshipsandallother
formsofsocialopportunity.Peoplesubconsciouslyattributepositivenonphysicalcharacteristicslike
intelligence,honestyandhumortophysicallyattractivepeople.Inshort,attractivepeoplewieldmore
socialpowerthanlessattractivepeople.ThisiswhyTheAdonisIndexWorkoutisdesignedtoreshape
yourbodyintoitsmostattractiveform.

Bychangingyourbodyintotheidealhumanform,theAdonisIndexWorkouttransformsyourentirelife.
Asyouchangeyourbody,youcanexpecttohavethebenefitsofallthesocialpowerthatcomeswith
beingmoreattractive.Youwilllivehowthebeautifulpeoplelive.

Attractivepeoplearealsoassumedtobemoreoutgoing,morepopular,andhappier.Thiswillbecomea
selffulfillingprophecyforyouasyourtransformationintogoldenproportionswillbringallofthese
changesintoyourlife.Asyoudevelopyournewbody,getreadytoreceivemoreandmoreattention.
Thisbecomesasnowballeffectasyourconfidenceandsocialpowerbeingstosoar.

Copyright 2008 by Strength Works Inc.


HowtheBeautifulPeopleLive

Case1JobInterview
Picturethefollowingscenario:youvejustfinishedaninterviewforanewjob,andyouvebeen
tolditsbeennarroweddownto3candidates,andyoureoneofthem.Allthreeofyouarehighly
qualifiedforthepositionandhavetheexperienceandcredentialstheemployerislookingfor.

NowimaginethatyouhavebeenfollowingtheAdonisIndexWorkoutforthepast4monthsandyour
shouldertowaistratioiscomingclosertothegoldenratio.Nowimagineoneoftheothercandidatesis
askinnyguywithsmallweaklookingshouldersandnochesttospeakof.Thethirdcandidateis
significantlyoverweightandhasahugebeergut.Allotherthingsbeingequal,whichcandidatedoyou
thinktheemployerisgoingtochoose?Youknowexactlywhattheansweris.YOU!Youwillbetheone
gettingthejoboffer.Itmightnotbepoliticallycorrect,butitsthetruth.Ithasbeenstudiedandwe
knowpeoplemakejudgmentsonattractivenessandphysicalbeauty,soitsabouttimeyoustart
capitalizingonyournewattractivebody.

Case2NightClub
Youreoutataclubinyourtownandthereare2singlegirlsatthebar.Youvebeenfollowing
theAdonisIndexWorkoutandnutritionprogramsforthepast12weeksandyoureshouldertowaist
ratioismuchclosertothegoldenratiothanwhenyoustarted.Withyournewshapethegirlsatthebar
willautomaticallybedrawntoyouwithoutyouevensayingaword.Whentheyscantheroomtheirgaze
willstayonyoulongerthananyotherguyinthebarthatdoesnthavearatioasgoodasyours.Without

Copyright 2008 by Strength Works Inc.


evenspeakingawordthegirlswillhavealreadycategorizedyouasoneofthemostattractiveand
interestingguysintheclub.

Youalsonoticeasyouworkyourwayovertothegirlsthattheyarestandingnexttoabigbulky
bodybuilder,heswearingashirt3sizestoosmallforhimandtakesadirectbruteforcelookatmeIm
awesomeapproachtothegirls.Younoticethegirlsareobviouslyturnedoffbyhisadvancesandthey
areglancingatyouforarescue.

Case3BeautifulWaitressataRestaurant
Pictureatimewhenyouhavebeenoutfordinnerordrinkswithafewfriendsandyouwere
servedbyanexceptionallyattractivewaitress.Nowimaginethiswaitressgotallofthefoodanddrink
orderswrong.SheservedyouaPepsiwhenyouaskedforabeer,andgaveyouaburgerwhenyouasked
foraclubsandwich.Evenso,allyoucouldthinkaboutwashowbeautifulshewas.Nodoubtyouand
yourfriendscarriedonflirtingwithherandprobablystilllaidabigtiponhersimplybecauseshewas
attractive.

Nowpicturethesamescenariowithawaitressthatyoudidntfindattractiveatall.Chancesarehertip
wouldntbenearasgoodasthefirstgirlsandyouprobablywouldnthavehadasmuchfunwithher.

TheseexamplesshowthekindsofsocialpowerandinfluencethatyoucanhavewiththeADONISINDEX
ratio.

Copyright 2008 by Strength Works Inc.

Part4:NutritionTheArtofEatingFortheAdonisIndex

NutritionisakeycomponenttomovingyourbodyclosertoAdonisIndexproportions.Mostguyswho
areclosetotheAdonisIndexeatadietthathelpsthemstaythere.Afterall,onceyouveexperienced
theamazingeffectsoftheAdonisIndex,theresnowayyoullwanttogiveitup.Beerandchickenwings
everynightjustisntworthgivingupthepoweroftheAdonisIndex.Nowdontgetmewrong,Imafan
ofthefunfoods,buttherehastobealimit.Thefastestwaytoburnfatiswithagoodnutritionplan.

Yearsofnutritionandmetabolismresearchhascombinedtoillustratethewayweneedtoeatinorder
tolosefatandmoveourbodiesclosertoAdonisIndexproportions.TheAdonisIndexnutrition
programoutlinesascientificallysoundnutritionprogramthatistheperfectcomplementtotheWorkout
andisessentialtoachievingsuccessasquickaspossible.

Thereare3differentAdonisIndexNutritionPrograms:
BURNmaximumfatburningfocus
BUILD&BURNFatburningcombinedwithLeanmusclebuilding
BUILDLeanmusclebuildingfocus

Copyright 2008 by Strength Works Inc.


ItdoesntmatterwhereyouarestartingfrombecausetheAdonisIndexNutritionprogramisdesigned
sothatitwillworkforyou.Aspecificmathematicalequationbasedonthemeasurementsofyourbody
determineswhetheryourprimarygoalisreducingyourwaistorbuildingyourshoulders,upperbackand
chest.

Inthenextsectionyouwilllearnhowtochoosetheworkoutandnutritionprogramthatisperfectfor
yourcurrentbodysize.

Copyright 2008 by Strength Works Inc.

Part5:GettingStartedCalculatingyourWaistSizeandShoulderSize

Step1:CalculatingyourWaisttoHeightRatio

MeasuringWaistSize:Useameasuringtapelinedupatyourbellybutton
UsethefollowingequationtocalculateyourWaisttoHeightRatio

_____________________ _____________________
Current Waist Size (Inches)
Height (Inches)

_____________________
Waist to Height Ratio

Step2:CalculatingyourCurrentAdonisIndexScore

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

Step3:ChoosingYourWorkout&NutritionProgramWaisttoHeightCharts

WORKOUTS

Onthenext3pagesyouwillfindWaisttoHeightRatiocharts.UsingyourcurrentWaisttoHeightRatio,
findyournumberinoneofthethreefollowingcharts.

TheChartthatyoufindyourcurrentscoreinistheAdonisIndexWorkoutprogramyouwilluse.

Copyright 2008 by Strength Works Inc.


TakeWaistmeasurementsevery4weeks,checkingbackwiththese3chartstodetermineifyouneedto
changeprogramsorcontinueonthesameprogram.

NUTRITION

EachAdonisIndexworkoutprogramBurn,Build&Burn,andBurnhave3nutritionprograms.Your
heightdetermineswhichprogramyouwillusenomatterwhichworkoutyouaredoing.Asyoulearned
earlieryourideaAdonisindexwaistisdeterminedbyyourheight,andyouridealmusclemassisalso
determinedbyyourheight.Wehavecalculatedtherightamountofcaloriesforyourideamusclemass
usingheight.
Ifyouare57orshorteruseprogram1.
Ifyouare5860useprogram2.
Ifyouare61ortalleruseprogram3.

Copyright 2008 by Strength Works Inc.

ADONISINDEXWaisttoHeightRatioChartBUILD
IfyourwaisttoheightRatioisinthisChartusetheAdonisIndexBUILDprogram

Height(feet'Inches)
5'0(60)
5'1(61)
5'2(62)
5'3(63)
5'4(64)
5'5(65)
5'6(66)
5'7(67)
5'8(68)
5'9(69)
5'10(70)
5'11(71)
6'0(72)
6'1(73)
6'2(74)
6'3(75)
6'4(76)
6'5(77)
6'6(78)
6'7(79)
6'8(80)
6'9(81)
6'10(82)
6'11(83)
7'0(84)

AdonisIndexWorkoutBUILD
WaisttoHeightRatio:4547%
WaistMeasurement(Inches)
27
27.6
28.2
27.45
28.06
28.67
27.9
28.52
29.14
28.35
28.98
29.61
28.8
29.44
30.08
29.25
29.9
30.55
29.7
30.36
31.02
30.15
30.82
31.49
30.6
31.28
31.96
31.05
31.74
32.43
31.5
32.2
32.9
31.95
32.66
33.37
32.4
33.12
33.84
32.85
33.58
34.31
33.3
34.04
34.78
33.75
34.5
35.25
34.2
34.96
35.72
34.65
35.42
36.19
35.1
35.88
36.66
35.55
36.34
37.13
36
36.8
37.6
36.45
37.26
38.07
36.9
37.72
38.54
37
38.18
39.01
35
38.64
39.48

Copyright 2008 by Strength Works Inc.

ADONISINDEXWaisttoHeightRatioChartBUILD&BURN
IFyourWaisttoHeightRatioisinthischartusetheAdonisIndexBUILD&BURN
Program

Height(feet'Inches)
5'0(60)
5'1(61)
5'2(62)
5'3(63)
5'4(64)
5'5(65)
5'6(66)
5'7(67)
5'8(68)
5'9(69)
5'10(70)
5'11(71)
6'0(72)
6'1(73)
6'2(74)
6'3(75)
6'4(76)
6'5(77)
6'6(78)
6'7(79)
6'8(80)
6'9(81)
6'10(82)
6'11(83)
7'0(84)

AdonisIndexProgramBUILD&BURN
WaisttoHeightRatios:4851%
WaistMeasurement(Inches)

28.8
29.28
29.76
30.24
30.72
31.2
31.68
32.16
32.64
33.12
33.6
34.08
34.56
35.04
35.52
36
36.48
36.96
37.44
37.92
38.4
38.88
39.36
39.84
40.32

29.4
29.89
30.38
30.87
31.36
31.85
32.34
32.83
33.32
33.81
34.3
34.79
35.28
35.77
36.26
36.75
37.24
37.73
38.22
38.71
39.2
39.69
40.18
40.67
41.16

30
30.5
31
31.5
32
32.5
33
33.5
34
34.5
35
35.5
36
36.5
37
37.5
38
38.5
39
39.5
40
40.5
41
41.5
42

30.6
31.11
31.62
32.13
32.64
33.15
33.66
34.17
34.68
35.19
35.7
36.21
36.72
37.23
37.74
38.25
38.76
39.27
39.78
40.29
40.8
41.31
41.82
42.33
42.84

ADONISINDEXWaisttoHeightChartBURN
IFyourwaisttoheightratioisinthischartusetheAdonisIndexBURNProgram

AdonisIndexProgramBURN
WaisttoHeightRatio52%
WaistMeasurement(Inches)

Height(feet'Inches)
5'0(60)
5'1(61)
5'2(62)
5'3(63)
5'4(64)
5'5(65)
5'6(66)
5'7(67)
5'8(68)
5'9(69)
5'10(70)
5'11(71)
6'0(72)
6'1(73)
6'2(74)
6'3(75)
6'4(76)
6'5(77)
6'6(78)
6'7(79)
6'8(80)
6'9(81)
6'10(82)
6'11(83)
7'0(84)

31.2
31.72
32.24
32.76
33.28
33.8
34.32
34.84
35.36
35.88
36.4
36.92
37.44
37.96
38.48
39
39.52
40.04
40.56
41.08
41.6
42.12
42.64
43.16
43.68

31.8
32.33
32.86
33.39
33.92
34.45
34.98
35.51
36.04
36.57
37.1
37.63
38.16
38.69
39.22
39.75
40.28
40.81
41.34
41.87
42.4
42.93
43.46
43.99
44.52

Copyright 2008 by Strength Works Inc.

32.4
32.94
33.48
34.02
34.56
35.1
35.64
36.18
36.72
37.26
37.8
38.34
38.88
39.42
39.96
40.5
41.04
41.58
42.12
42.66
43.2
43.74
44.28
44.82
45.36

33
33.55
34.1
34.65
35.2
35.75
36.3
36.85
37.4
37.95
38.5
39.05
39.6
40.15
40.7
41.25
41.8
42.35
42
43.45
44
44.55
45.1
45.65
46.2

33.6
34.16
34.72
35.28
35.84
36.4
36.96
37.52
38.08
38.64
39.2
39.76
40.32
40.88
41.44
42
42.56
43.12
43.68
44.24
44.8
45.36
45.92
46.48
47.04

Part6:TheADONISINDEXWORKOUTSTheGoldenRatioandthe
FibonacciNumbers

Justasthegoldenratioisfoundinthestructuralproportionsofnature,arelatedseriesof
numbersgovernsthehealthysuccessofaspecies.Thisspecialseriesofnumbersdefinesefficient
growthratesinplants,animalsandevenpeople.ItwastheItalianmathematician,Fibonacciwho
discoveredthissequenceofnumbersinthe1200s,andthisiswhytheyarecollectivelycalledThe
Finonaccisequence.Fibonaccinumbershaveaspecialpropertythattiesthemtothegoldenratio;if
youdivideeachFibonaccinumberwiththenumbersthatcomesbeforeitinthesequenceyouranswer
alwaysclosesinonthegoldenratio1:1.618

Copyright 2008 by Strength Works Inc.

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=21+2=32+3=53+5=85+8=138+13=2113+21=3421+34=5534+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 ()
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 )

1.618 is also known as PHI ().

Copyright 2008 by Strength Works Inc.


Amazinglyitwassomeofhistorysbestsculpturesthatfirstindentifiedallofthemusclegroupsthat
contributetotheidealshouldermeasurements.TheADONISINDEXWORKOUTusesthefibonacci
numberstoensuretheproperdevelopmentofyourbodysothatyouwillmovequicklyandefficiently
towardshavinganimprovedAdonisIndexscore.NomatterwhichAdonisIndexWorkoutprogramyou
use,thesetsandrepsarealwaysdesignedusingnumbersfromtheFibonaccisequenceprovideexactly
1.618timesmoreworktoallofthemusclesthatcontributetoyourshouldermeasurement.Thiswill
ensurethatyoudevelopagoldenshouldertowaistratioandyouridealAdonisIndexScoreinthefastest
amountoftimepossible.

TheAdonisIndexWorkoutsweredesignedbyprofessionalexercisescientistsusingthelatestresearchin
exercisephysiologycombinedwiththemathematicalandnaturallawsofphysicalattractionandthe
sameartisticrulesthatancientartistsusedtocreateworksofartthatexemplifiedtheperfectmasculine
form.FollowingtheFibonaccinumbersthrougheachphaseoftheworkoutsnaturallyleadstomuscle
growth,shapeanddefinition.Eachworkoutisdesignedtoconstantlymoveyourbodytowardsyour
AdonisIndexRatioidealscorethegoldenratio1:1.618.

Copyright 2008 by Strength Works Inc.

Part7:ChoosingtheRightWeight:ItsallaboutFeel

Thesets,repsandrestyouuseinaworkoutarewhatdeterminehowmuchweightyouwilluse.This
requiresabitoftrialanderror.Afteryourfirstfewworkoutsyouwillknowexactlyhowmuchweightto
useduringyour21repsetscomparedtoyour8or5repsets.Thesameexercisewillfeelverydifferent
simplybychangingtheamountofrestandthenumberofrepetitionsyoudo.Throughmyexperience
fromtrainingwithworldclassathletesIknowwhatrepsandsetsshouldfeellike.Thisfeelingisyour
bestindicatorthatyouareusingtherightamountofweight.Iveincludedanexplanationofthefeeling
youshouldexperienceforeachofthedifferentrepranges.

Onceyouknowhoweachsetshouldfeelyoullhaveabetterideaofhowtochooseyourweight.You
canobviouslydo5,8or13repswithaweightthatyoucando21repswith.Thetrickisknowinghowto
choosetherightweightfora5repsetcomparedtothe8,13,and21repset.Thisisakeyfactorin
maximizingtheeffectivenessofyourworkouts.

21reps
Lightweightsyoucanhandleingoodformuptothe21strep.Thesesetsshouldbeagradualincreasing
burnfeeling.Thefirst1315repsshouldbeaconstantflowgraduallybecomingmoredifficult.Pastthe
13th15threpyouwillexperienceanoticeableincreasingburninyourmuscles.

13reps

Copyright 2008 by Strength Works Inc.


Moderateweightsyoucanhandleingoodformuptothe13threp.Ifyoucandoa14thand15threpin
goodformthentheweightistoolight.Chooseaweightthatbecomesmuchmorechallengingatthe11th
repandrequiresmoreconcentrationtofinishthe12thand13threpingoodform.Youshouldnoticethe
burnfeelingaroundthe8th9threp.

8reps
Heavyweightsyoucanhandleingoodformuptothe8threp.Ifyoucandoa9thand10threpingood
formthentheweightistoolight.Theproperweightshouldbecomeverychallengingbythe6thor7th
rep,the8threpshouldfeellikethelastyoucandoinproperform.All8repsshouldbechallenging
althoughyouwillnotfeelasmuchofaburnduringthesesetsasyour13repsets.Themusculareffortto
movethistypeofweightdoesnotproducethesameburnashighrepsets.Theendofan8repset
shouldfeelmorelikeanoverallmuscularexhaustion.

5reps
Maximumweights,all5repswillfeelchallengingtocompleteingoodform.Thesesetsrequire
maximumconcentrationfromthefirsttothelastrep.Youwillmostlikelynotexperienceanyburn
sensationduringyour5repsets.Longerrestperiodsduringthe5repsetsallowyoutouseheavy
weightsforeachset.Completeeachsetingoodform.Itisokifyoufindyoucannotusethesameweight
fromsettoset.Adjusttheweightdownsoyoucancomplete5repsoneachset.Donottakealonger
restperiodtohandleheavierweights.Alsodonotspeedtherestperiodupasthiswillcauseyoutouse
lighterweightsthanrequired.Takethefull120secondsrestandonlyuseweightsyoucanmanagewhile
stickingtothisrestandreprange.

Copyright 2008 by Strength Works Inc.

TheADONISINDEXPrograms

BUILDWaisttoHeightRatio4547%
Size,Growth,LeanMuscleBuilding

BUILD&BURNWaisttoHeightRatio4851%
LeanMuscleBuilding,Growth,Definition

BURNWaisttoHeightRatio52%

Definition,LeanMuscleBuilding,MetabolicAcceleration

Eachprogramisacomplete12weekworkoutandnutritionsystem

Copyright 2008 by Strength Works Inc.

Part8:TheAdonisIndexShoulder/WaistRatioChart

Waist
(Inches)
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
43.686
1.68
1.618
1.56
1.506
1.456
1.409
1.365
1.324
1.285
1.248
1.214
1.181
1.15
1.12
1.092
1.066
1.04
1.016
0.993

Shoulders(Inches)
42.06
1.618
1.558
1.502
1.45
1.402
1.357
1.314
1.275
1.237
1.202
1.168
1.137
1.107
1.078
1.052
1.025
1.001
0.978
0.954

45.302
1.742
1.678
1.618
1.562
1.51
1.451
1.416
1.373
1.332
1.294
1.258
1.224
1.192
1.162
1.133
1.105
1.079
1.054
1.03

46.922
1.805
1.738
1.676
1.618
1.564
1.514
1.466
1.422
1.38
1.341
1.303
1.268
1.235
1.203
1.173
1.144
1.117
1.091
1.066

48.54
1.867
1.798
1.734
1.674
1.618
1.566
1.517
1.471
1.428
1.387
1.348
1.312
1.277
1.245
1.214
1.184
1.156
1.129
1.103

50.158
1.929
1.858
1.791
1.73
1.672
1.618
1.567
1.52
1.475
1.433
1.393
1.356
1.32
1.286
1.254
1.223
1.194
1.166
1.14

51.776
1.991
1.918
1.85
1.785
1.726
1.67
1.618
1.569
1.523
1.479
1.438
1.399
1.363
1.328
1.294
1.263
1.233
1.204
1.177

53.394
2.054
1.978
1.907
1.841
1.78
1.722
1.669
1.618
1.57
1.526
1.483
1.443
1.405
1.369
1.335
1.302
1.271
1.242
1.214

55.012
2.116
2.037
1.965
1.897
1.834
1.775
1.719
1.667
1.618
1.572
1.528
1.487
1.448
1.411
1.375
1.342
1.31
1.279
1.25

56.63
2.178
2.097
2.023
1.953
1.888
1.827
1.77
1.716
1.666
1.618
1.573
1.53
1.49
1.452
1.416
1.381
1.348
1.317
1.287

58.248
2.24
2.157
2.08
2.009
1.942
1.879
1.82
1.765
1.713
1.664
1.618
1.574
1.533
1.494
1.456
1.421
1.387
1.355
1.324

59.866
2.303
2.217
2.138
2.064
1.996
1.931
1.871
1.814
1.761
1.71
1.663
1.618
1.575
1.535
1.497
1.46
1.425
1.392
1.361

61.484
2.365
2.277
2.196
2.12
2.05
1.983
1.921
1.863
1.808
1.757
1.708
1.662
1.618
1.577
1.537
1.5
1.464
1.43
1.397

63.102
2.427
2.337
2.254
2.17
2.103
2.036
1.972
1.912
1.856
1.803
1.753
1.705
1.661
1.618
1.578
1.539
1.502
1.467
1.434

64.72
2.489
2.397
2.311
2.232
2.157
2.088
2.023
1.961
1.904
1.849
1.798
1.749
1.703
1.659
1.618
1.579
1.541
1.505
1.471

66.338
2.551
2.457
2.369
2.288
2.213
2.14
2.073
2.01
1.951
1.895
1.843
1.793
1.746
1.701
1.658
1.618
1.579
1.543
1.508

67.956
2.614
2.517
2.427
2.343
2.265
2.192
2.124
2.059
1.999
1.941
1.888
1.837
1.788
1.742
1.699
1.657
1.618
1.58
1.544

69.574
2.676
2.577
2.485
2.399
2.319
2.244
2.174
2.108
2.046
1.988
1.933
1.88
1.831
1.784
1.739
1.697
1.657
1.618
1.581

71.192
2.738
2.637
2.543
2.455
2.373
2.297
2.225
2.157
2.094
2.034
1.78
1.924
1.873
1.825
1.78
1.736
1.695
1.656
1.618

References:

1. Horvath,T.PhysicalAttractiveness:Theinfluenceofselectedtorsoparameters.Archivesof
sexualbehavior,Vol.10,No.1,1981
2. AlanF.DixsonD.Sc.,etal.MasculineSomatotypeandHirsutenessasDeterminantsofSexual
AttractivenesstoWomen.Archivesofsexualbehavior,Vol.32,No.1,2939.2003
3. SusanM.Hughes,GordonG.Gallup,Jr.Sexdifferencesinmorphologicalpredictorsofsexual
behaviorShouldertohipandwaisttohipratios.EvolutionandHumanBehavior24(2003)
173178
4. Lavrakas,P.J.Femalepreferencesformalephysiques.JournalofResearchinPersonality,
9:324334.1975
5.

DevendraSingh.Femalejudgmentofmale
attractivenessanddesirabilityforrelationships:roleofwaisttohipratioandfinancialstatus.
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6.

VirenSwami,etal.Malephysicalattractiveness
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PsychologyofMenandMasculinity20056;(3):209220

Copyright 2008 by Strength Works Inc.


9. OlivardiaR.etal.BicepsandBodyImage:TheRelationshipBetweenMuscularityandSelf
Esteem,Depression,andEatingDisorderSyndrome.PsychologyofMenandMasculinity2004
5;(2):112120
10. PopeH.G.etal.Theeffectsofsupraphysiologicaldosesoftestosteroneonmoodand
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12. 13.Http://en.wikipedia.org/wiki/Physical_attractiveness
13. Http://en.wikipedia.org/wiki/Physical_attractiveness

Copyright 2008 by Strength Works Inc.