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

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ADONISINDEXWaisttoHeightRatioChartBUILD&BURN
IFyourWaisttoHeightRatioisinthischartusetheAdonisIndexBUILD&BURN Program
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

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)

ADONISINDEXWaisttoHeightChartBURN
IFyourwaisttoheightratioisinthischartusetheAdonisIndexBURNProgram
AdonisIndexProgramBURN WaisttoHeightRatio52% WaistMeasurement(Inches) 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 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

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)

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

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 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

Definition,LeanMuscleBuilding,MetabolicAcceleration

BURNWaisttoHeightRatio52%

Eachprogramisacomplete12weekworkoutandnutritionsystem

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Shoulders(Inches) Waist (Inches) 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 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 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 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

Part8:TheAdonisIndexShoulder/WaistRatioChart

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 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

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