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

AdonisIndexWorkoutBUILD
WaisttoHeightRatio:4547%
Height(feet'Inches) WaistMeasurement(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

Copyright 2008 by Strength Works Inc.



ADONISINDEXWaisttoHeightRatioChartBUILD&BURN
IFyourWaisttoHeightRatioisinthischartusetheAdonisIndexBUILD&BURN
Program

AdonisIndexProgramBUILD&BURN
WaisttoHeightRatios:4851%
Height(feet'Inches) WaistMeasurement(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

ADONISINDEXWaisttoHeightChartBURN
IFyourwaisttoheightratioisinthischartusetheAdonisIndexBURNProgram

AdonisIndexProgramBURN
WaisttoHeightRatio52%
Height(feet'Inches) WaistMeasurement(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.



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.

 Shoulders(Inches)
Waist
(Inches) 42.06 43.686 45.302 46.922 48.54 50.158 51.776 53.394 55.012 56.63 58.248 59.866 61.484 63.102 64.72 66.338 67.956 69.574 71.192
26 1.618 1.68 1.742 1.805 1.867 1.929 1.991 2.054 2.116 2.178 2.24 2.303 2.365 2.427 2.489 2.551 2.614 2.676 2.738
27 1.558 1.618 1.678 1.738 1.798 1.858 1.918 1.978 2.037 2.097 2.157 2.217 2.277 2.337 2.397 2.457 2.517 2.577 2.637
28 1.502 1.56 1.618 1.676 1.734 1.791 1.85 1.907 1.965 2.023 2.08 2.138 2.196 2.254 2.311 2.369 2.427 2.485 2.543
Part8:TheAdonisIndexShoulder/WaistRatioChart

29 1.45 1.506 1.562 1.618 1.674 1.73 1.785 1.841 1.897 1.953 2.009 2.064 2.12 2.17 2.232 2.288 2.343 2.399 2.455
30 1.402 1.456 1.51 1.564 1.618 1.672 1.726 1.78 1.834 1.888 1.942 1.996 2.05 2.103 2.157 2.213 2.265 2.319 2.373
31 1.357 1.409 1.451 1.514 1.566 1.618 1.67 1.722 1.775 1.827 1.879 1.931 1.983 2.036 2.088 2.14 2.192 2.244 2.297
32 1.314 1.365 1.416 1.466 1.517 1.567 1.618 1.669 1.719 1.77 1.82 1.871 1.921 1.972 2.023 2.073 2.124 2.174 2.225
33 1.275 1.324 1.373 1.422 1.471 1.52 1.569 1.618 1.667 1.716 1.765 1.814 1.863 1.912 1.961 2.01 2.059 2.108 2.157
34 1.237 1.285 1.332 1.38 1.428 1.475 1.523 1.57 1.618 1.666 1.713 1.761 1.808 1.856 1.904 1.951 1.999 2.046 2.094
35 1.202 1.248 1.294 1.341 1.387 1.433 1.479 1.526 1.572 1.618 1.664 1.71 1.757 1.803 1.849 1.895 1.941 1.988 2.034
36 1.168 1.214 1.258 1.303 1.348 1.393 1.438 1.483 1.528 1.573 1.618 1.663 1.708 1.753 1.798 1.843 1.888 1.933 1.78
37 1.137 1.181 1.224 1.268 1.312 1.356 1.399 1.443 1.487 1.53 1.574 1.618 1.662 1.705 1.749 1.793 1.837 1.88 1.924
38 1.107 1.15 1.192 1.235 1.277 1.32 1.363 1.405 1.448 1.49 1.533 1.575 1.618 1.661 1.703 1.746 1.788 1.831 1.873
39 1.078 1.12 1.162 1.203 1.245 1.286 1.328 1.369 1.411 1.452 1.494 1.535 1.577 1.618 1.659 1.701 1.742 1.784 1.825
40 1.052 1.092 1.133 1.173 1.214 1.254 1.294 1.335 1.375 1.416 1.456 1.497 1.537 1.578 1.618 1.658 1.699 1.739 1.78
41 1.025 1.066 1.105 1.144 1.184 1.223 1.263 1.302 1.342 1.381 1.421 1.46 1.5 1.539 1.579 1.618 1.657 1.697 1.736
42 1.001 1.04 1.079 1.117 1.156 1.194 1.233 1.271 1.31 1.348 1.387 1.425 1.464 1.502 1.541 1.579 1.618 1.657 1.695
43 0.978 1.016 1.054 1.091 1.129 1.166 1.204 1.242 1.279 1.317 1.355 1.392 1.43 1.467 1.505 1.543 1.58 1.618 1.656
44 0.954 0.993 1.03 1.066 1.103 1.14 1.177 1.214 1.25 1.287 1.324 1.361 1.397 1.434 1.471 1.508 1.544 1.581 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.

Journalofpersonalityandsocialpsychology,1995,vol.69

6. VirenSwami,etal.Malephysicalattractiveness

inBritainandGreece:Acrossculturalstudy.Thejournalofsocialpsychology,2007,147(1),

1526

7. Dijkstraetal.JealousyevokingnatureofrivalcharacteristicsSexdifferencesinthejealousy

evokingeffectsofrivalcharacteristics.EurJSocialPsychology200232;829852

8. RidgewayR.T.andTylkaT.L.CollegeMensPerceptionsofIdealBodyCompositionandShape

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

aggressioninnormalmen:Arandomizedcontrolledstudy.ArchivesofGeneralPsychiatry.

200057:133140

11. ThompsonJ.K.andThompsonC.M.FemaleandMaleRatingsofUpperTorso:Actual,Ideal,

andStereotypicalConceptions.JournalofSocietalBehaviorandPersonality.19927:345354

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

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

Copyright 2008 by Strength Works Inc.