Adonis Effect Index Manual.pdf

Copyright © 2008 by Strength Works Inc.

Copyright © 2008 by Strength Works Inc.

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The information in this program is for educational purposes only.

The information in this program is for educational purposes only. The

 The

information in this program is based on my own

information in this program is based on my own personal experiences and my own

personal experiences and my own

interpretation of available research. It is not medical advice and I am

interpretation of available research. It is not medical advice and I am not a medical

not a medical

doctor.

doctor.

The information within this program is meant for healthy adult individuals.

The information within this program is meant for healthy adult individuals.

You should consult with your physician to make sure it

You should consult with your physician to make sure it is appropriate for your

is appropriate for your

individual circumsta

individual circumstances. Keep in mind

nces. Keep in mind that nutritional needs vary from person to

that nutritional needs vary from person to

person, depending on age, sex, health

person, depending on age, sex, health status and total diet.

status and total diet.

If you have any health issues or concerns please consult with your physician.

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

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

diet or exercise program, for diagnosis and treatment of illness and injuries, and

for advice regarding medications.

Contents

Contents

Part 

Part 

1:

1:

The

The

 Adonis

 Adonis

Index

Index

and

and

the

the

Natural

Natural

laws

laws

of 

of 

Physical

Physical

 Attraction

 Attraction

Part 

Part 

2:

2:

The

The

History

History

of 

of 

the

the

Golden

Golden

Ratio

Ratio

and

and

the

the

 Adonis

 Adonis

Index

Index

Part 

Part 

3:

3:

How

How

beautiful

beautiful

people

people

live

live

–

–

the

the

Untold

Untold

Benefits

Benefits

of 

of 

an

an

Ideal

Ideal

Body

Body

Part 

Part 

4:

4:

Nutrition

Nutrition

–

–

The

The

 Art 

 Art 

of 

of 

Eating

Eating

For

For

the

the

 Adonis

 Adonis

Index

Index

Part 

Part 

5:

5:

Getting

Getting

Started

Started

--

Calculating

Calculating

your

your

Waist 

Waist 

Size

Size

and

and

Shoulder

Shoulder

Size

Size

Part 

Part 

6:

6:

The

The

 ADONIS

 ADONIS

INDEX

INDEX

WORKOUTS

WORKOUTS

--

The

The

Golden

Golden

Ratio

Ratio

and

and

the

the

Fibonacci

Fibonacci

Numbers

Numbers

Part 

Part 

7:

7:

Choosing

Choosing

the

the

Right 

Right 

Weight:

Weight:

It’s

It’s

all

all

about 

about 

Feel

Feel

Part 

Part 

Part 

1:

1:

The

The

 Adonis

 Adonis

Index

Index

and

and

the

the

Natural

Natural

laws

laws

of 

of 

Physical

Physical

 Attraction

 Attraction

Take

Take aa secondsecond beforebefore youyou startstart readingreading thisthis bookbook andand thinkthink aboutabout allall thethe peoplepeople youyou knowknow whowho lift

lift weights.weights. ChancesChances areare somesome of of themthem areare veryvery dedicateddedicated gymgym goers.goers. TheyThey mightmight workoutworkout three,three, fourfour even

even fivefive timestimes aa week.week. However,However, dodo anyany of of themthem reallyreally havehave anan ultimateultimate goalgoal thatthat theythey areare workingworking towards?

towards? MoreMore importantly,importantly, dodo theythey havehave aa planplan toto getget there?there?

Most

Most likely,likely, theythey areare workingworking outout forfor oneone reason:reason: toto getget bigbig andand toto looklook good.good. Unfortunately,Unfortunately, gettinggetting bigbig and

and lookinglooking goodgood areare twotwo veryvery differentdifferent goals.goals. InIn fact,fact, workingworking outout withwith thethe intentionintention of of “getting“getting bigbig”” cancan actually

actually preventprevent youyou fromfrom “looking“looking good”.good”. ManyMany trainerstrainers havehave reportedreported personallypersonally seeingseeing guysguys makemake themselves

themselves looklook worseworse just just becausebecause theythey haphazardlyhaphazardly startedstarted workingworking outout andand tryingtrying toto “get“get big”.big”.

There

There isis aa specificspecific areaarea of of researchresearch calledcalled AnthropologyAnthropology thatthat involvesinvolves thethe inin

_‐‐

depthdepth examinationexamination of of howhow people

people interactinteract withwith oneone another.another. ThisThis researchresearch hashas shownshown usus thatthat allall humanhuman beingsbeings havehave thethe abilityability toto pick

pick outout aa beautifulbeautiful andand attractiveattractive person.person. ThereThere isis aa truetrue artart andand sciencescience toto creatingcreating aa perfectperfect bodybody andand it

it appliesapplies specificallyspecifically toto howhow womenwomen viewview thethe malemale physique.physique. ThisThis isis truetrue nono mattermatter wherewhere youyou areare fromfrom or

or howhow oldold youyou are.are. AnAn 8080 yearyear oldold womanwoman fromfrom ParisParis willwill pickpick outout thethe samesame goodgood lookinglooking malemale bodybody just just as

as easilyeasily asas aa 2222 yearyear oldold girlgirl fromfrom Brazil.Brazil.

For

For yearsyears anthropologistsanthropologists havehave beenbeen searchingsearching forfor thethe reasonreason whywhy you,you, II andand allall peoplepeople findfind thethe samesame body

mathematical

mathematical equationequation governsgoverns thethe wayway thethe humanhuman mindmind indentifiesindentifies allall beautybeauty inin thethe world.world. WhatWhat isis even

even moremore startlingstartling isis thatthat thisthis samesame mathematicalmathematical equationequation cancan bebe usedused toto developdevelop aa bodybody thatthat womenwomen find

find irresistible,irresistible, becausebecause itit cancan bebe uniquelyuniquely appliedapplied toto weightliftingweightlifting methodologymethodology toto createcreate thethe idealideal masculine

masculine body.body.

This

This secretsecret mathematicalmathematical principleprinciple isis calledcalled thethe

ADONIS INDEX

ADONIS

INDEX

andand itit isis basedbased onon thethe

mathematical

mathematical equationequation of of thethe

GOLDEN

GOLDEN RATIO

RATIO =

= 1:1.618

1:1.618

The

The ADONISADONIS INDEXINDEX waswas createdcreated byby applyingapplying thethe mathematicalmathematical principleprinciple of of thethe GOLDENGOLDEN RATIORATIO toto thethe perfect

perfect malemale physique.physique. ResearchResearch studyingstudying thethe idealideal proportionsproportions forfor aa man’sman’s bodybody hashas foundfound thatthat thethe ADONIS

ADONIS INDEXINDEX isis thethe roadroad mapmap toto thethe idealideal malemale bodybody thatthat willwill attractattract allall womenwomen andand holdhold socialsocial powerpower over

over allall men.men. TheThe ADONISADONIS INDEXINDEX WORKOUTWORKOUT isis thethe onlyonly workoutworkout inin existenceexistence thatthat isis mathematicallymathematically designed

designed toto constantlyconstantly movemove youyou youryour bodybody towardstowards havinghaving thethe idealideal ADONISADONIS INDEXINDEX proportions.proportions.

To

To understandunderstand thethe powerpower of of thethe mathematicsmathematics behindbehind thethe ADONISADONIS INDEXINDEX andand harnessharness thethe hypnotichypnotic effecteffect it

Part 

Part 

2:

2:

The

The

History

History

of 

of 

the

the

Golden

Golden

Ratio

Ratio

and

and

the

the

 Adonis

 Adonis

Index

Index

When

When appliedapplied toto thethe proportionsproportions of of aa man’sman’s body,body, thethe GoldenGolden RatioRatio createscreates thethe AdonisAdonis Index,Index, thethe exactexact ratio

ratio thatthat holdsholds thethe keykey toto physicalphysical attraction,attraction, aa superiorsuperior malemale bodybody shape,shape, socialsocial powerpower andand ultimatelyultimately aa better

better life.life.

The

The goldengolden ratioratio isis foundfound bothboth inin naturenature andand inin thethe architecturearchitecture andand artart createdcreated byby thethe world’sworld’s brightestbrightest minds.

minds. InIn nature,nature, thethe proportionsproportions of of thethe goldengolden ratioratio areare foundfound fromfrom thethe contourscontours of of seashellsseashells toto thethe spirals

spirals of of pineapples.pineapples. SomeSome of of thethe mostmost astoundingastounding architecturearchitecture inin thethe world,world, likelike thethe pyramidspyramids of of EgyptEgypt and

and thethe ParthenonParthenon inin Greece,Greece, werewere constructedconstructed usingusing thethe proportionsproportions of of thethe goldengolden ratio.ratio. Michelangelo’s

Michelangelo’s “David”“David” andand LeonardoLeonardo dada Vinci’sVinci’s “Vitruvian“Vitruvian Man”Man” areare consideredconsidered amongstamongst thethe mostmost beautiful

beautiful artisticartistic representationsrepresentations of of thethe humanhuman form.form. ItIt shouldshould comecome of of nono surprisesurprise thatthat theythey tootoo displaydisplay the

the perfectperfect proportionsproportions providedprovided byby thethe goldengolden ratio.ratio.

The

The importanceimportance of of thethe goldengolden ratioratio toto thethe humanhuman formform cancan bebe furtherfurther explainedexplained whenwhen wewe taketake aa closercloser look

look atat thethe dimensionsdimensions of of thethe humanhuman body.body.

Euclid

Euclid of of AlexandriaAlexandria firstfirst wrotewrote aboutabout thethe goldengolden ratioratio inin hishis bookbook “Elements”“Elements” backback inin 255255

_‐‐

265265 BC.BC. EverEver since

since then,then, scientists,scientists, designersdesigners andand artistsartists havehave foundfound thatthat thethe goldengolden ratioratio notnot onlyonly governsgoverns thethe properties

This

This DiagramDiagram illustratesillustrates somesome of of thethe sectionssections of of thethe bodybody thatthat areare proportionedproportioned in

in thethe goldengolden ratio.ratio. ForFor exampleexample thethe distancedistance fromfrom thethe toptop of of youryour headhead toto youryour navel

navel isis inin thethe goldengolden ratioratio toto thethe distancedistance fromfrom thethe toptop of of youryour headhead toto youryour fingertips.

fingertips.

The

The lengthlength of of eacheach sectionsection of of youryour fingerfinger isis inin goldengolden ratioratio toto thethe nextnext sectionsection asas well

well asas youryour hand.hand. YouYou havehave beenbeen subconsciouslysubconsciously lookinglooking atat thethe goldengolden ratioratio your

your wholewhole lifelife andand didn’tdidn’t eveneven knowknow it!it!

Even

Even humanhuman DNADNA isis builtbuilt accordingaccording toto thethe goldengolden ratio.ratio. TheThe cyclecycle lengthlength of of youryour DNADNA doubledouble helixhelix isis inin the

the goldengolden ratioratio toto itsits width!width! EveryEvery cellcell of of youryour bodybody isis filledfilled withwith millionsmillions of of examplesexamples of of thethe goldengolden ratio

Both

Both LeonardoLeonardo dada VinciVinci andand thethe famousfamous architectarchitect LeLe CorbusierCorbusier consideredconsidered thethe idealideal humanhuman bodybody proportioned

proportioned toto thethe goldengolden ratio.ratio. TheseThese proportionsproportions areare thethe cuescues thatthat drawdraw usus toto thesethese people.people.

The

The goldengolden ratioratio waswas usedused toto createcreate sculpturessculptures thatthat defineddefined thethe ideal,ideal, powerful,powerful, masculinemasculine body.body. GreekGreek gods

gods andand powerfulpowerful warriorswarriors werewere allall depicteddepicted withwith thethe goldengolden ratio.ratio. ArtistsArtists wentwent toto greatgreat lengthslengths toto insure

insure thatthat theirtheir sculpturessculptures exemplifiedexemplified thisthis ratioratio toto perfection.perfection.

Simply

Simply put,put, if if youyou werewere toto assignassign aa singlesingle ratioratio toto describedescribe nature’snature’s abilityability toto perfectlyperfectly balancebalance structurestructure and

and function,function, thatthat ratioratio wouldwould bebe 1:1.618.1:1.618. ThisThis ratioratio allowsallows forfor thethe mostmost efficient,efficient, effectiveeffective andand aestheticaesthetic growth

growth possible.possible. WhenWhen thisthis ratioratio isis appliedapplied specificallyspecifically toto thethe malemale body,body, itit becomesbecomes thethe ADONISADONIS INDEX.INDEX. These

that

that isis mathematicallymathematically designeddesigned toto transformtransform youryour bodybody intointo thethe mostmost attractiveattractive andand powerfulpowerful lookinglooking male

male physiquephysique possible.possible.

The

The ADONISADONIS INDEXINDEX isis aa specificspecific waistwaist toto shouldershoulder ratioratio designeddesigned basedbased onon height,height, andand inin comparisoncomparison toto other

other circumferencescircumferences of of youryour body.body. ItIt isis thethe mostmost importantimportant ratioratio forfor anyany guyguy whowho wantswants toto developdevelop thethe body

body thatthat womenwomen lovelove andand thatthat automaticallyautomatically commandscommands respectrespect fromfrom otherother men.men. ItIt isis aa physicalphysical lawlaw of of  attraction

attraction thatthat isis undeniable.undeniable. TheThe ADONISADONIS INDEXINDEX waistwaist toto shouldershoulder ratioratio forfor thethe idealideal malemale physiquephysique isis

1.618:1

1.618:1,, thethe GoldenGolden Ratio!Ratio!

For

For decadesdecades menmen havehave beenbeen tryingtrying toto rere

_‐‐

create thiscreatethis ratio.ratio. ThisThis isis whywhy footballfootball playersplayers wearingwearing shouldershoulder pads

pads looklook powerfulpowerful andand dominatingdominating andand whywhy businessbusiness suitssuits havehave builtbuilt inin shouldershoulder pads.pads. MakeMake nono mistake;

mistake; thethe widewide shoulderedshouldered designdesign of of aa businessbusiness suitsuit isis nono coincidence.coincidence. BroadBroad shouldersshoulders givegive off off thethe air

air of of dominancedominance powerpower andand status.status.

Research

Research clearlyclearly illustratesillustrates thethe goldengolden ratioratio isis thethe secretsecret of of thethe naturalnatural lawslaws of of physicalphysical attraction.attraction. Women

Women fromfrom allall culturescultures andand of of allall agesages areare attractedattracted toto menmen withwith aa VV

_‐‐

tapertaper (broad(broad shouldersshoulders andand aa slimslim waist).

waist). TheThe amazingamazing thingthing isis thethe closercloser youryour shouldershoulder toto waistwaist ratioratio comescomes toto thethe ADONISADONIS INDEX,INDEX, thethe more

more powerfulpowerful thethe effecteffect becomesbecomes1,2,4,61,2,4,6!!

The

The AdonisAdonis IndexIndex WorkoutWorkout isis mathematicallymathematically designeddesigned toto givegive youyou thethe goldengolden shouldershoulder toto waistwaist ratio.ratio. NoNo other

designed

designed specificallyspecifically toto givegive youyou thesethese perfectperfect proportions.proportions. If If youryour goalgoal isis toto createcreate aa powerfulpowerful bodybody thatthat commands

commands respectrespect fromfrom allall menmen whilewhile hypnoticallyhypnotically drawingdrawing womenwomen toto you,you, thenthen thethe AdonisAdonis IndexIndex isis thethe only

only workoutworkout forfor you.you.

Since

Since thethe 1970’s1970’s researchresearch hashas shownshown thatthat womenwomen areare turnedturned off off byby thethe supersuper

_‐‐

muscularmuscular buildbuild of of  bodybuilders

bodybuilders5,9,10,115,9,10,11.. ResearchResearch hashas provenproven womenwomen looklook forfor aa muscularmuscular bodybody2,62,6,, withwith broadbroad shouldersshoulders1,41,4,, aa tight

tight waistwaist2,42,4andand aa muscular,muscular, defineddefined chestchest1,61,6.. ForFor thosethose of of youyou whowho areare thinkingthinking thatthat youyou cancan just just bulkbulk up

up youryour shouldersshoulders withoutwithout workingworking onon youryour waistline,waistline, thinkthink again.again. GettingGetting ridrid of of excessexcess fatfat isis aa keykey component

component – – asas womenwomen whowho werewere surveyedsurveyed saidsaid thatthat beingbeing overweightoverweight ruinedruined thethe attractivenessattractiveness of of thethe male

male body,body, nono mattermatter howhow broadbroad oror muscularmuscular thethe shouldersshoulders werewere11.. TheThe keykey toto thethe ratio’sratio’s powerpower isis thethe slim

slim waistwaist combinedcombined withwith broadbroad shoulders,shoulders, eithereither oneone onon itsits ownown isis notnot enough.enough.

This

This maymay seemseem likelike commoncommon knowledge,knowledge, butbut whenwhen surveyed,surveyed, menmen typicallytypically overestimateoverestimate thethe amountamount of of  muscle

muscle theythey thinkthink womenwomen willwill bebe attractedattracted toto byby upup toto 3030 lbslbs1313!! YouYou can’tcan’t relyrely onon youryour instinctinstinct here,here, bodybuilding

bodybuilding typetype workoutsworkouts mightmight makemake youyou bigger,bigger, butbut thethe onlyonly peoplepeople thatthat areare impressedimpressed byby anan overlyoverly bulky

bulky frameframe areare otherother bodybuilders.bodybuilders. OnlyOnly thethe AdonisAdonis IndexIndex WorkoutWorkout isis designeddesigned specificallyspecifically toto shapeshape your

your bodybody intointo itsits idealideal andand sociallysocially powerfulpowerful form.form.

Research

Research showsshows thatthat sociallysocially powerfulpowerful changeschanges occuroccur forfor menmen whowho havehave anan AdonisAdonis IndexIndex ScoreScore closeclose toto the

the goldengolden ratio.ratio. ForFor exampleexample,,thethe closercloser youryour shouldershoulder toto waistwaist ratioratio isis toto thethe goldengolden ratio,ratio, thethe betterbetter chance

chance youyou havehave of of earningearning moremore moneymoney1313,, gettinggetting moremore respect,respect, invokinginvoking jealousy jealousy andand envyenvy fromfrom other

married

married womenwomen33.. ItIt soundssounds unbelievable,unbelievable, butbut thisthis isis allall substantiatedsubstantiated withwith research;research; thethe AdonisAdonis IndexIndex isis  just

 just thatthat powerful.powerful. If If thethe shouldershoulder wasn’twasn’t suchsuch aa multimulti functionalfunctional andand complexcomplex joint joint itit wouldwould bebe aa suresure bet

bet thatthat guysguys wouldwould bebe gettinggetting shouldershoulder implantsimplants just just asas oftenoften asas womenwomen getget breastbreast implants!implants!

Part 

Part 

3:

3:

How

How

beautiful

beautiful

people

people

live

live

–

–

the

the

Untold

Untold

Benefits

Benefits

of 

of 

an

an

Ideal

Ideal

Body

Body

The

Thelifelifeof of privilegeprivilege

Physical

Physical attractivenessattractiveness hashas aa significantsignificant effecteffect onon howhow peoplepeople judge judge you.you. YourYour abilityability toto impressimpress othersothers with

with thethe shapeshape of of youryour bodybody willwill affectaffect youryour successsuccess inin business,business, youryour sexsex life,life, friendshipsfriendships andand allall otherother forms

forms of of socialsocial opportunity.opportunity. PeoplePeople subconsciouslysubconsciously attributeattribute positivepositive nonnon

_‐‐

physicalphysical characteristicscharacteristics likelike intelligence,

intelligence, honestyhonesty andand humorhumor toto physicallyphysically attractiveattractive people.people. InIn short,short, attractiveattractive peoplepeople wieldwield moremore social

social powerpower thanthan lessless attractiveattractive people.people. ThisThis isis whywhy TheThe AdonisAdonis IndexIndex WorkoutWorkout isis designeddesigned toto reshapereshape your

your bodybody intointo itsits mostmost attractiveattractive form.form.

By

By changingchanging youryour bodybody intointo thethe idealideal humanhuman form,form, thethe AdonisAdonis IndexIndex WorkoutWorkout transformstransforms youryour entireentire life.life. As

As youyou changechange youryour body,body, youyou cancan expectexpect toto havehave thethe benefitsbenefits of of allall thethe socialsocial powerpower thathatt comescomes withwith being

being moremore attractive.attractive. YouYou willwill livelive howhow thethe beautifulbeautiful peoplepeople live.live.

Attractive

Attractive peoplepeople areare alsoalso assumedassumed toto bebe moremore outgoing,outgoing, moremore popular,popular, andand happier.happier. ThisThis willwill becomebecome aa self 

self fulfillingfulfilling prophecyprophecy forfor youyou asas youryour transformationtransformation intointo goldengolden proportionsproportions willwill bringbring allall of of thesethese changes

changes intointo youryour life.life. AsAs youyou developdevelop youryour newnew body,body, getget readyready toto receivereceive moremore andand moremore attention.attention. This

How

HowthetheBeautifulBeautifulPeoplePeopleLiveLive

Case

Case 11 – – JobJob InterviewInterview

Picture

Picture thethe followingfollowing scenario:scenario: you’veyou’ve just just finishedfinished anan interviewinterview forfor aa newnew job, job, andand you’veyou’ve beenbeen told

told it’sit’s beenbeen narrowednarrowed downdown toto 33 candidates,candidates, andand you’reyou’re oneone of of them.them. AllAll threethree of of youyou areare highlyhighly qualified

qualified forfor thethe positionposition andand havehave ththee experienceexperience andand credentialscredentials thethe employeremployer isis lookinglooking for.for.

Now

Now imagineimagine thatthat youyou havehave beenbeen followingfollowing thethe AdonisAdonis IndexIndex WorkoutWorkout forfor thethe pastpast 44 monthsmonths andand youryour shoulder

shoulder toto waistwaist ratioratio isis comingcoming closercloser toto thethe goldengolden ratio.ratio. NowNow imagineimagine oneone of of thethe otherother candidatescandidates isis a

a skinnyskinny guyguy withwith smallsmall weakweak lookinglooking shouldersshoulders andand nono chestchest toto speakspeak of.of. TheThe thirdthird candidatecandidate isis significantly

significantly overweightoverweight andand hashas aa hugehuge beerbeer gut.gut. AllAll otherother thingsthings beingbeing equal,equal, whichwhich candidatecandidate dodo youyou think

think thethe employeremployer isis goinggoing toto choose?choose? YouYou knowknow exactlyexactly whatwhat thethe answeranswer is.is. YOU!YOU! YouYou willwill bebe thethe oneone getting

getting thethe job job offer.offer. ItIt mightmight notnot bebe politicallypolitically correct,correct, butbut it’sit’s thethe truth.truth. ItIt hashas beenbeen studiedstudied andand wewe know

know peoplepeople makemake judgments judgments onon attractivenessattractiveness andand physicalphysical beauty,beauty, soso it’sit’s aboutabout timetime youyou startstart capitalizing

capitalizing onon youryour newnew attractiveattractive body.body.

Case

Case 22 – – NightNight ClubClub

You’re

You’re outout atat aa clubclub inin youryour towntown andand therethere areare 22 singlesingle girlsgirls atat thethe bar.bar. You’veYou’ve beenbeen followingfollowing the

the AdonisAdonis IndexIndex WorkoutWorkout andand nutritionnutrition programsprograms forfor thethe pastpast 1212 weeksweeks andand you’reyou’re shouldershoulder toto waistwaist ratio

ratio isis muchmuch closercloser toto thethe goldengolden ratioratio thanthan whenwhen youyou started.started. WithWith youryour newnew shapeshape thethe girlsgirls atat thethe barbar will

will automaticallyautomatically bebe drawndrawn toto youyou withoutwithout youyou eveneven sayingsaying aa word.word. WhenWhen theythey scanscan thethe roomroom theirtheir gazegaze will

even

even speakingspeaking aa wordword thethe girlsgirls willwill havehave alreadyalready categorizedcategorized youyou asas oneone of of thethe mostmost attractiveattractive andand interesting

interesting guysguys inin thethe club.club.

You

You alsoalso noticenotice asas youyou workwork youryour wayway overover toto thethe girlsgirls thatthat theythey areare standingstanding nextnext toto aa bigbig bulkybulky bodybuilder,

bodybuilder, he’she’s wearingwearing aa shirtshirt 33 sizessizes tootoo smallsmall forfor himhim andand takestakes aa directdirect brutebrute forceforce ‘look‘look atat meme I’mI’m awesome’

awesome’ approachapproach toto thethe girls.girls. YouYou noticenotice thethe girlsgirls areare obviouslyobviously turnedturned off off byby hishis advancesadvances andand theythey are

are glancingglancing atat youyou forfor aa ‘rescue’.‘rescue’.

Case

Case 33 – – BeautifulBeautiful WaitressWaitress atat aa RestaurantRestaurant

Picture

Picture aa timetime whenwhen youyou havehave beenbeen outout forfor dinnerdinner oror drinksdrinks withwith aa fewfew friendsfriends andand youyou werewere served

served byby anan exceptionallyexceptionally attractiveattractive waitress.waitress. NowNow imagineimagine thisthis waitresswaitress gotgot allall of of thethe foodfood andand drinkdrink orders

orders wrong.wrong. SheShe servedserved youyou aa PepsiPepsi whenwhen youyou askedasked forfor aa beer,beer, andand gavegave youyou aa burgerburger whenwhen youyou askedasked for

for aa clubclub sandwich.sandwich. EvenEven so,so, allall youyou couldcould thinkthink aboutabout waswas howhow beautifulbeautiful sheshe was.was. NoNo doubtdoubt youyou andand your

your friendsfriends carriedcarried onon flirtingflirting withwith herher andand probablyprobably stillstill laidlaid aa bigbig tiptip onon herher simplysimply becausebecause sheshe waswas attractive.

attractive.

Now

Now picturepicture thethe samesame scenarioscenario withwith aa waitresswaitress thatthat youyou didn’tdidn’t findfind attractiveattractive atat all.all. ChancesChances areare herher tiptip wouldn’t

wouldn’t bebe nearnear asas goodgood asas thethe firstfirst girl’sgirl’s andand youyou probablyprobably wouldn’twouldn’t havehave hadhad asas muchmuch funfun withwith her.her.

These

These examplesexamples showshow thethe kindskinds of of socialsocial powerpower andand influenceinfluence thatthat youyou cancan havehave withwith thethe ADONISADONIS INDEXINDEX ratio.

Part 

Part 

4:

4:

Nutrition

Nutrition

–

–

The

The

 Art 

 Art 

of 

of 

Eating

Eating

For

For

the

the

 Adonis

 Adonis

Index

Index

Nutrition

Nutrition isis aa keykey componentcomponent toto movingmoving youryour bodybody closercloser toto AdonisAdonis IndexIndex proportions.proportions. MostMost guysguys whowho are

are closeclose toto thethe AdonisAdonis IndexIndex eateat aa dietdiet thatthat helpshelps themthem staystay there.there. AfterAfter all,all, onceonce you’veyou’ve experiencedexperienced the

the amazingamazing effectseffects of of thethe AdonisAdonis Index,Index, there’sthere’s nono wayway you’llyou’ll wantwant toto givegive itit up.up. BeerBeer andand chickenchicken wingswings every

every nightnight just just isn’tisn’t worthworth givinggiving upup thethe powerpower of of thethe AdonisAdonis Index.Index. NowNow don’tdon’t getget meme wrong,wrong, I’mI’m aa fanfan of 

of thethe funfun foods,foods, butbut therethere hashas toto bebe aa limit.limit. TheThe fastestfastest wayway toto burnburn fatfat isis withwith aa goodgood nutritionnutrition plan.plan.

Years

Years of of nutritionnutrition andand metabolismmetabolism researchresearch hashas combinedcombined toto illustrateillustrate thethe wayway wewe needneed toto eateat inin orderorder to

to loselose fatfat andand movemove ourour bodiesbodies closercloser toto AdonisAdonis IndexIndex proportions.proportions. TheThe AdonisAdonis IndexIndex nutritionnutrition program

program outlinesoutlines aa scientificallyscientifically soundsound nutritionnutrition programprogram thatthat isis thethe perfectperfect complementcomplement toto thethe WorkoutWorkout and

and isis essentialessential toto achievingachieving successsuccess asas quickquick asas possible.possible.

There

There areare 33 differentdifferent AdonisAdonis IndexIndex NutritionNutrition Programs:Programs: BURN

BURN – – maximummaximum fatfat burningburning focusfocus BUILD

BUILD && BURNBURN – – FatFat burningburning combinedcombined withwith LeanLean musclemuscle buildingbuilding BUILD

It

It doesn’tdoesn’t mattermatter wherewhere youyou areare startingstarting fromfrom becausebecause thethe AdonisAdonis IndexIndex NutritionNutrition programprogram isis designeddesigned so

so thatthat itit willwill workwork forfor you.you. AA specificspecific mathematicalmathematical equationequation basedbased onon thethe measurementsmeasurements of of youryour bodybody determines

determines whetherwhether youryour primaryprimary goalgoal isis reducingreducing youryour waistwaist oror buildingbuilding youryour shoulders,shoulders, upperupper backback andand chest.

chest.

In

In thethe nextnext sectionsection youyou willwill learnlearn howhow toto choosechoose thethe workoutworkout andand nutritionnutrition programprogram thatthat isis perfectperfect forfor your

Part 

Part 

5:

5:

Getting

Getting

Started

Started

--

Calculating

Calculating

your

your

Waist 

Waist 

Size

Size

and

and

Shoulder

Shoulder

Size

Size

Step

Step

1:

1:

Calculating

Calculating

your

your

Waist 

Waist 

to

to

Height 

Height 

Ratio

Ratio

Measuring

Measuring WaistWaist Size:Size: UseUse aa measuringmeasuring tapetape linedlined upup atat youryour bellybelly buttonbutton

Use

UsethethefollowingfollowingequationequationtotocalculatecalculateyouryourWaist Waist totoHeight Height RatioRatio

Step

Step

2:

2:

Calculating

Calculating

your

your

Current 

Current 

 Adonis

 Adonis

Index

Index

Score

Score

Step

Step

3:

3:

Choosing

Choosing

Your

Your

Workout 

Workout 

&

&

Nutrition

Nutrition

Program

Program

–

–

Waist 

Waist 

to

to

Height 

Height 

Charts

Charts

WORKOUTS WORKOUTS On

On thethe nextnext 33 pagespages youyou willwill findfind WaistWaist toto HeightHeight RatioRatio charts.charts. UsingUsing youryour currentcurrent WaistWaist toto HeightHeight Ratio,Ratio, find

find youryour numbernumber inin oneone of of thethe threethree followingfollowing charts.charts. The

The ChartChart thatthat youyou findfind youryour currentcurrent scorescore inin isis thethe AdonisAdonis IndexIndex WorkoutWorkout programprogram youyou willwill use.use.

____________

_____________________ _________ ÷ ÷ ________________________________ __________ = = __________________________________________ Current

Current Waist Waist Size Size (Inches) (Inches) Height Height (Inches) (Inches) Waist Waist to to Height Height RatioRatio

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

and your collarbone (across the widest part of your shoulders).

___________

_____________________ __________ ÷ ÷ ______________________________ ______ = = ________________________________________________ Shoulder

Take

Take WaistWaist measurementsmeasurements everyevery 44 weeks,weeks, checkingchecking backback withwith thesethese 33 chartscharts toto determinedetermine if if youyou needneed toto change

change programsprograms oror continuecontinue onon thethe samesame program.program.

NUTRITION

NUTRITION

Each

Each AdonisAdonis IndexIndex workoutworkout programprogram Burn,Burn, BuildBuild && Burn,Burn, andand BurnBurn havehave 33 nutritionnutrition programs.programs. YourYour height

height determinesdetermines whichwhich programprogram youyou willwill useuse nono mattermatter whichwhich workoutworkout youyou areare doing.doing. AsAs youyou learnedlearned earlier

earlier youryour ideaidea AdonisAdonis indexindex waistwaist isis determineddetermined byby youryour height,height, andand youryour idealideal musclemuscle massmass isis alsoalso determined

determined byby youryour height.height. WeWe havehave calculatedcalculated thethe rightright amountamount of of caloriescalories forfor youryour ideaidea musclemuscle massmass using

using height.height. If 

If youyou areare 5’75’7 oror shortershorter useuse programprogram 1.1. If 

If youyou areare 5’85’8 – – 6’06’0 useuse programprogram 2.2. If 

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Adonis

Adonis IndexIndex WorkoutWorkout – – BUILDBUILD Waist

Waist toto HeightHeight Ratio:Ratio: ≤≤4545‐‐47%47% Height

Height (feet'(feet' Inches)Inches) Waist MeasurementWaistMeasurement (Inches)(Inches) 5'0 5'0 (60)(60) 2727 27.627.6 28.228.2 5'1(61) 5'1(61) 27.4527.45 28.0628.06 28.6728.67 5'2(62) 5'2(62) 27.927.9 28.5228.52 29.1429.14 5'3(63) 5'3(63) 28.3528.35 28.9828.98 29.6129.61 5'4(64) 5'4(64) 28.828.8 29.4429.44 30.0830.08 5'5(65) 5'5(65) 29.2529.25 29.929.9 30.5530.55 5'6(66) 5'6(66) 29.729.7 30.3630.36 31.0231.02 5'7(67) 5'7(67) 30.1530.15 30.8230.82 31.4931.49 5'8(68) 5'8(68) 30.630.6 31.2831.28 31.9631.96 5'9(69) 5'9(69) 31.0531.05 31.7431.74 32.4332.43 5'10(70) 5'10(70) 31.531.5 32.232.2 32.932.9 5'11(71) 5'11(71) 31.9531.95 32.6632.66 33.3733.37 6'0(72) 6'0(72) 32.432.4 33.1233.12 33.8433.84 6'1(73) 6'1(73) 32.8532.85 33.5833.58 34.3134.31 6'2(74) 6'2(74) 33.333.3 34.0434.04 34.7834.78 6'3(75) 6'3(75) 33.7533.75 34.534.5 35.2535.25 6'4(76) 6'4(76) 34.234.2 34.9634.96 35.7235.72 6'5(77) 6'5(77) 34.6534.65 35.4235.42 36.1936.19 6'6(78) 6'6(78) 35.135.1 35.8835.88 36.6636.66 6'7(79) 6'7(79) 35.5535.55 36.3436.34 37.1337.13 6'8(80) 6'8(80) 3636 36.836.8 37.637.6 6'9(81) 6'9(81) 36.4536.45 37.2637.26 38.0738.07 6'10(82) 6'10(82) 36.936.9 37.7237.72 38.5438.54 6'11(83) 6'11(83) 3737 38.1838.18 39.0139.01 7'0(84) 7'0(84) 3535 38.6438.64 39.4839.48

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Adonis IndexIndex ProgramProgram

 _‐

 _‐

BUILDBUILD && BURNBURN Waist

Waist toto HeightHeight Ratios:Ratios: 4848

_‐‐

51%51% Height

Height (feet'(feet' Inches)Inches) WaistWaist MeasurementMeasurement (Inches)(Inches) 5'0 5'0 (60)(60) 28.828.8 29.429.4 3030 30.630.6 5'1(61) 5'1(61) 29.2829.28 29.8929.89 30.530.5 31.1131.11 5'2(62) 5'2(62) 29.7629.76 30.3830.38 3131 31.6231.62 5'3(63) 5'3(63) 30.2430.24 30.8730.87 31.531.5 32.1332.13 5'4(64) 5'4(64) 30.7230.72 31.3631.36 3232 32.6432.64 5'5(65) 5'5(65) 31.231.2 31.8531.85 32.532.5 33.1533.15 5'6(66) 5'6(66) 31.6831.68 32.3432.34 3333 33.6633.66 5'7(67) 5'7(67) 32.1632.16 32.8332.83 33.533.5 34.1734.17 5'8(68) 5'8(68) 32.6432.64 33.3233.32 3434 34.6834.68 5'9(69) 5'9(69) 33.1233.12 33.8133.81 34.534.5 35.1935.19 5'10(70) 5'10(70) 33.633.6 34.334.3 3535 35.735.7 5'11(71) 5'11(71) 34.0834.08 34.7934.79 35.535.5 36.2136.21 6'0(72) 6'0(72) 34.5634.56 35.2835.28 3636 36.7236.72 6'1(73) 6'1(73) 35.0435.04 35.7735.77 36.536.5 37.2337.23 6'2(74) 6'2(74) 35.5235.52 36.2636.26 3737 37.7437.74 6'3(75) 6'3(75) 3636 36.7536.75 37.537.5 38.2538.25 6'4(76) 6'4(76) 36.4836.48 37.2437.24 3838 38.7638.76 6'5(77) 6'5(77) 36.9636.96 37.7337.73 38.538.5 39.2739.27 6'6(78) 6'6(78) 37.4437.44 38.2238.22 3939 39.7839.78 6'7(79) 6'7(79) 37.9237.92 38.7138.71 39.539.5 40.2940.29 6'8(80) 6'8(80) 38.438.4 39.239.2 4040 40.840.8 6'9(81) 6'9(81) 38.8838.88 39.6939.69 40.540.5 41.3141.31 6'10(82) 6'10(82) 39.3639.36 40.1840.18 4141 41.8241.82 6'11(83) 6'11(83) 39.8439.84 40.6740.67 41.541.5 42.3342.33 7'0(84) 7'0(84) 40.3240.32 41.1641.16 4242 42.8442.84

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Adonis IndexIndex ProgramProgram – – BURNBURN Waist

Waist toto HeightHeight RatioRatio ≥≥52%52% Height

Height (feet'(feet' Inches)Inches) Waist MeasurementWaistMeasurement (Inches)(Inches) 5'0 5'0 (60)(60) 31.231.2 31.831.8 32.432.4 3333 33.633.6 5'1(61) 5'1(61) 31.7231.72 32.3332.33 32.9432.94 33.5533.55 34.1634.16 5'2(62) 5'2(62) 32.2432.24 32.8632.86 33.4833.48 34.134.1 34.7234.72 5'3(63) 5'3(63) 32.7632.76 33.3933.39 34.0234.02 34.6534.65 35.2835.28 5'4(64) 5'4(64) 33.2833.28 33.9233.92 34.5634.56 35.235.2 35.8435.84 5'5(65) 5'5(65) 33.833.8 34.4534.45 35.135.1 35.7535.75 36.436.4 5'6(66) 5'6(66) 34.3234.32 34.9834.98 35.6435.64 36.336.3 36.9636.96 5'7(67) 5'7(67) 34.8434.84 35.5135.51 36.1836.18 36.8536.85 37.5237.52 5'8(68) 5'8(68) 35.3635.36 36.0436.04 36.7236.72 37.437.4 38.0838.08 5'9(69) 5'9(69) 35.8835.88 36.5736.57 37.2637.26 37.9537.95 38.6438.64 5'10(70) 5'10(70) 36.436.4 37.137.1 37.837.8 38.538.5 39.239.2 5'11(71) 5'11(71) 36.9236.92 37.6337.63 38.3438.34 39.0539.05 39.7639.76 6'0(72) 6'0(72) 37.4437.44 38.1638.16 38.8838.88 39.639.6 40.3240.32 6'1(73) 6'1(73) 37.9637.96 38.6938.69 39.4239.42 40.1540.15 40.8840.88 6'2(74) 6'2(74) 38.4838.48 39.2239.22 39.9639.96 40.740.7 41.4441.44 6'3(75) 6'3(75) 3939 39.7539.75 40.540.5 41.2541.25 4242 6'4(76) 6'4(76) 39.5239.52 40.2840.28 41.0441.04 41.841.8 42.5642.56 6'5(77) 6'5(77) 40.0440.04 40.8140.81 41.5841.58 42.3542.35 43.1243.12 6'6(78) 6'6(78) 40.5640.56 41.3441.34 42.1242.12 4242 43.6843.68 6'7(79) 6'7(79) 41.0841.08 41.8741.87 42.6642.66 43.4543.45 44.2444.24 6'8(80) 6'8(80) 41.641.6 42.442.4 43.243.2 4444 44.844.8 6'9(81) 6'9(81) 42.1242.12 42.9342.93 43.7443.74 44.5544.55 45.3645.36 6'10(82) 6'10(82) 42.6442.64 43.4643.46 44.2844.28 45.145.1 45.9245.92 6'11(83) 6'11(83) 43.1643.16 43.9943.99 44.8244.82 45.6545.65 46.4846.48 7'0(84) 7'0(84) 43.6843.68 44.5244.52 45.3645.36 46.246.2 47.0447.04

Part 

Part 

6:

6:

The

The

 ADONIS

 ADONIS

INDEX

INDEX

WORKOUTS

WORKOUTS

--

The

The

Golden

Golden

Ratio

Ratio

and

and

the

the

Fibonacci

Fibonacci

Numbers

Numbers

Just

Just asas thethe goldengolden ratioratio isis foundfound inin thethe structuralstructural proportionsproportions of of nature,nature, aa relatedrelated seriesseries of of  numbers

numbers governsgoverns thethe healthyhealthy successsuccess of of aa species.species. ThisThis specialspecial seriesseries of of numbersnumbers definesdefines efficientefficient growth

growth ratesrates inin plants,plants, animalsanimals andand eveneven people.people. ItIt waswas thethe ItalianItalian mathematician,mathematician, FibonacciFibonacci whowho discovered

discovered thisthis sequencesequence of of numbersnumbers inin thethe 1200’s,1200’s, andand thisthis isis whywhy theythey areare collectivelycollectively calledcalled “The“The Finonacci

Finonacci sequence”.sequence”. FibonacciFibonacci numbersnumbers havehave aa specialspecial propertyproperty thatthat tiesties themthem toto thethe goldengolden ratio;ratio; if if  you

you dividedivide eacheach FibonacciFibonacci numbernumber withwith thethe numbersnumbers thatthat comescomes beforebefore itit inin thethe sequencesequence youryour answeranswer always

The Fibonacci Sequence: The Fibonacci Sequence:

1, 1, 2, 3, 5, 8, 13,

1, 1, 2, 3, 5, 8, 13, 21, 34, 55, 89, 144, 233, 377…

21, 34, 55, 89, 144, 233, 377…

The Fibonacci numbers are a unique set

The Fibonacci numbers are a unique set of numbers. The sequence starts with the number 1. of numbers. The sequence starts with the number 1. You get eachYou get each number in the sequence by

number in the sequence by adding the previous two numbers, for example:adding the previous two numbers, for example: 1+1=

1+1=

2

2

…1+2=…1+2=

3

3

…2+3=…2+3=

5

5

…3+5=…3+5=

8

8

…5+8=…5+8=

13

13

…8+13=…8+13=

21

21

…13+21=…13+21=

34

34

…21+34=…21+34=

55

55

…34+55=…34+55=

89

89

……

Fibonacci numbers are often called the golden sequence and

Fibonacci numbers are often called the golden sequence and are unique because they have an are unique because they have an interestinginteresting  property – as you go

 property – as you go through the sequethrough the sequence and divide each nce and divide each Fibonacci number Fibonacci number with the numbewith the number that comes rightr that comes right  before it you end

 before it you end up with a speciup with a special answer:al answer: 1.6181.618 aka: aka: PHI (PHI (ΦΦ)) PHI is a special number and is the key to the

PHI is a special number and is the key to the Golden Ratio 1:1.618Golden Ratio 1:1.618 2/1=

2/1=

2

2

, 3/2=, 3/2=

1.5

1.5

, 5/3=, 5/3=

1.666

1.666

, 8/5=, 8/5=

1.6

1.6

, 13/8=, 13/8=

1.625

1.625

, 21/13=, 21/13=

1.615

1.615,,

 34/21= 34/21=

1.619

1.619

,,

55/34=

55/34=

1.617

1.617

,,

89/55=

89/55=

1.618 (PHI

1.618 (PHI

ΦΦ))

1.618

Amazingly

Amazingly itit waswas somesome of of history’shistory’s bestbest sculpturessculptures thatthat firstfirst indentifiedindentified allall of of thethe musclemuscle groupsgroups thatthat contribute

contribute toto thethe idealideal shouldershoulder measurementmeasurement s.s. TheThe ADONISADONIS INDEXINDEX WORKOUTWORKOUT usesuses thethe fibonaccifibonacci numbers

numbers toto ensureensure thethe properproper developmentdevelopment of of  youryour bodybody soso thatthat youyou willwill movemove quicklyquickly andand efficientlyefficiently towards

towards havinghaving anan improvedimproved AdonisAdonis IndexIndex score.score. NoNo mattermatter whichwhich AdonisAdonis IndexIndex WorkoutWorkout programprogram youyou use,

use, thethe setssets andand repsreps areare alwaysalways designeddesigned usingusing numbersnumbers fromfrom thethe FibonacciFibonacci sequencesequence provideprovide exactlyexactly 1.618

1.618 timestimes moremore workwork toto allall of of thethe musclesmuscles thatthat contributecontribute toto youryour shouldershoulder measurement.measurement. ThisThis willwill ensure

ensure thatthat youyou developdevelop aa goldengolden shouldershoulder toto waistwaist ratioratio andand youryour idealideal AdonisAdonis IndexIndex ScoreScore inin thethe fastestfastest amount

amount of of timetime possible.possible.

The

The AdonisAdonis IndexIndex WorkoutsWorkouts werewere designeddesigned byby professionalprofessional exerciseexercise scientistsscientists usingusing thethe latestlatest researchresearch inin exercise

exercise physiologyphysiology combinedcombined withwith thethe mathematicalmathematical andand naturalnatural lawslaws of of physicalphysical attractionattraction andand thethe same

same artisticartistic rulesrules thathatt ancientancient artistsartists usedused toto createcreate worksworks of of artart thatthat exemplifiedexemplified thethe perfectperfect masculinemasculine form.

form. FollowingFollowing thethe FibonacciFibonacci numbersnumbers throughthrough eacheach phasephase of of thethe workoutsworkouts naturallynaturally leadsleads toto musclemuscle growth,

growth, shapeshape andand definition.definition. EachEach workoutworkout isis designeddesigned toto constantlyconstantly movemove youryour bodybody towardstowards youryour Adonis

Part 

Part 

7:

7:

Choosing

Choosing

the

the

Right 

Right 

Weight:

Weight:

It’s

It’s

all

all

about 

about 

Feel

Feel

The

The sets,sets, repsreps andand restrest youyou useuse inin aa workoutworkout areare whatwhat determinedetermine howhow muchmuch weightweight youyou willwill use.use. ThisThis requires

requires aa bitbit of of trialtrial andand error.error. AfterAfter youryour firstfirst fewfew workoutsworkouts youyou willwill knowknow exactlyexactly howhow muchmuch weightweight toto use

use duringduring youryour 2121 reprep setssets comparedcompared toto youryour 88 oror 55 reprep sets.sets. TheThe samesame exerciseexercise willwill feelfeel veryvery differentdifferent simply

simply byby changingchanging thethe amountamount of of restrest andand thethe numbernumber of of repetitionsrepetitions youyou do.do. ThroughThrough mymy experienceexperience from

from trainingtraining withwith worldworld classclass athletesathletes II knowknow whatwhat repsreps andand setssets shouldshould ‘feel’‘feel’ like.like. ThisThis feelingfeeling isis youryour best

best indicatorindicator thatthat youyou areare usingusing thethe rightright amountamount of of weight.weight. I’veI’ve includedincluded anan explanationexplanation of of thethe feelingfeeling you

you shouldshould experienceexperience forfor eacheach of of thethe differentdifferent reprep ranges.ranges.

Once

Once youyou knowknow howhow eacheach setset shouldshould feelfeel you’llyou’ll havehave aa betterbetter ideaidea of of howhow toto choosechoose youryour weight.weight. YouYou can

can obviouslyobviously dodo 5,85,8 oror 1313 repsreps withwith aa weightweight thatthat youyou cancan dodo 2121 repsreps with.with. TheThe tricktrick isis knowingknowing howhow toto choose

choose thethe rightright weightweight forfor aa 55 reprep setset comparedcompared toto thethe 8,13,8,13, andand 2121 reprep set.set. ThisThis isis aa keykey factorfactor inin maximizing

maximizing thethe effectivenesseffectiveness of of youryour workouts.workouts.

21

21 reps

reps

Light

Light weightsweights youyou cancan handlehandle inin goodgood formform upup toto thethe 2121ststrep.rep. TheseThese setssets shouldshould bebe aa gradualgradual increasingincreasing burn

burn feeling.feeling. TheThe firstfirst 1313

_‐‐

1515 repsreps shouldshould bebe aa constantconstant flowflow graduallygradually becomingbecoming moremore difficult.difficult. PastPast thethe 13

13thth – – 1515ththreprep youyou willwill experienceexperience aa noticeablenoticeable increasingincreasing ‘burn’‘burn’ inin youryour muscles.muscles.

13

Moderate

Moderate weightsweights youyou cancan handlehandle inin goodgood formform upup toto thethe 1313ththrep.rep. If If youyou cancan dodo aa 1414ththandand 1515ththreprep inin good

good formform thenthen thethe weightweight isis tootoo light.light. ChooseChoose aa weightweight thatthat becomesbecomes muchmuch moremore challengingchallenging atat thethe 1111thth rep

rep andand requiresrequires moremore concentrationconcentration toto finishfinish thethe 1212ththand 13and13ththreprep inin goodgood form.form. YouYou shouldshould noticenotice thethe ‘burn’

‘burn’ feelingfeeling aroundaround thethe 88thth

_‐‐

99ththrep.rep.

8

8 reps

reps

Heavy

Heavy weightsweights youyou cancan handlehandle inin goodgood formform upup toto thethe 88ththrep.rep. If If youyou cancan dodo aa 99ththandand 1010ththreprep inin goodgood form

form thenthen thethe weightweight isis tootoo light.light. TheThe properproper weightweight shouldshould becomebecome veryvery challengingchallenging byby thethe 66ththoror 77thth rep,

rep, thethe 88ththreprep shouldshould feelfeel likelike thethe lastlast youyou cancan dodo inin properproper form.form. AllAll 88 repsreps shouldshould bebe challengingchallenging although

although youyou willwill notnot feelfeel asas muchmuch of of aa burnburn duringduring thesethese setssets asas youryour 1313 reprep sets.sets. TheThe muscularmuscular efforteffort toto move

move thisthis typetype of of weightweight doesdoes notnot produceproduce thethe samesame ‘burn’‘burn’ asas highhigh reprep sets.sets. TheThe endend of of anan 88 reprep setset should

should feelfeel moremore likelike anan overalloverall muscularmuscular exhaustion.exhaustion.

5

5 reps

reps

Maximum

Maximum weights,weights, allall 55 repsreps willwill feelfeel challengingchallenging toto completecomplete inin goodgood form.form. TheseThese setssets requirerequire maximum

maximum concentrationconcentration fromfrom thethe firstfirst toto thethe lastlast rep.rep. YouYou willwill mostmost likelylikely notnot experienceexperience anyany ‘burn’‘burn’ sensation

sensation duringduring youryour 55 reprep sets.sets. LongerLonger restrest periodsperiods duringduring thethe 55 reprep setssets allowallow youyou toto useuse heavyheavy weights

weights forfor eacheach set.set. CompleteComplete eacheach setset inin goodgood form.form. ItIt isis okok if if youyou findfind youyou cannotcannot useuse thethe samesame weightweight from

from setset toto set.set. AdjustAdjust thethe weightweight downdown soso youyou cancan completecomplete 55 repsreps onon eacheach set.set. DoDo notnot taketake aa longerlonger rest

rest periodperiod toto handlehandle heavierheavier weights.weights. AlsoAlso dodo notnot speedspeed thethe restrest periodperiod upup asas thisthis willwill causecause youyou toto useuse lighter

lighter weightsweights thanthan required.required. TakeTake thethe fullfull 120120 secondsseconds restrest andand onlyonly useuse weightsweights youyou cancan managemanage whilewhile sticking