Pierre Farine won the Build category and finished 4th overall.
Before:
Weight: 135 lbs
Shoulders: 42.5 inches
Waist: 27 inches
Adonis Index Ratio: 1.57
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After 10 weeks:
Weight: 133 lbs
Shoulders: 44 inches
Waist: 27 inches
Adonis Index Ratio: 1.629
Pierre is very lean and has fantastic muscle definition. He managed to pack on 1.5 inches on his shoulder measurement while maintaining his tight waist.
For Pierre’s height:
Golden Waist: 31.7 inches
Golden Shoulders: 51 inches
Pierre looks great and is already sporting a golden AI ratio. From here on in his only job is to build his overall muscle mass up to the golden waist and shoulders for his height.
John
{ 27 comments }
How tall is Pierre?
Arthur i am 5″11.
I used to be 119 at 5’10″. I managed to get to 152 now with lot persistence. My goal is to get to 180 eventually. But I am not sure gaining pure muscle definition is ever possible without gaining fat when you are trying to bulk up. That can throw your AI off.
What surprises me the most is that you lost 2 pounds. what was your diet? it looks like u lost fat and added muscle since your weight barely changed.
I’m in the same category, but my adonis index would lead you to believe that I look a lot better than I really do, that’s because, like pierre, my waist isn’t big enough. Also like pierre, i’ve been gaining strength and a bit of size while losing a bit of wieght. So that’s where I think there’s a flaw in the adonis index formula. If you are not at your golden waist, you might still look good, but you’re nowhere near perfect, unlike the number would lead you to believe, so i think there should be a correcting factor to multiply to take the number down (AI*(truewaist/goldenwaist)). That would take me from a 1.5 to a 1.43. The funny thing is that if I had a smaller waist I would have a better AI, which doesn’t make sense, but using the factor would correct for that. try it out, your ego will take a hit, but you don’t want to be delusional. And props to pierre, his transformation was amazing.
wait, wait, just realized that won’t make sense if your waist is bigger. Here’s what that factor should be if you’re bigger, if not the other one is fine: AI*(1-(abs(truewaist/goldenwaist))). Which won’t work if your waist is twice as big as the golden waist, but whatever…Maybe there’s a better formula, but you get my point.
Jorge,
Brad Pilon and I have talked about this at length. what I can say is that our calculations and the golden ratio and ideal waist that we’ve come up with holds for MOST men, but definitely not ALL men. There are always outliers.
True ectomorph and endomorphs may very well have ideals that are skewed towards their ends of the curve. In other words, a true ectomorph may never get all the way up to the ‘ideal’ waist we have calculated, but they may not need to.
Likewise a true endomorph might not get all the way down to the ideal waist but again they may not need to either as they will have bigger shoulders.
In both cases the difference to what they each can achieve and what we have calculated won’t be more than an inch or two given enough time training.
Ectomorphs will have the luxury of being defined and never really worrying about a big waist, however they will need to work hard to maintain muscle size.
Endomorphs will have the luxury of a bigger base of muscle mass to work with, but getting their waist down to an ideal size will be the challenge.
both cases are rare, and most of us land somewhere between these two extremes.
I do like the idea of eventually coming up with a correction factor for each of these cases, but they are exceedingly rare and most guys can get very close to the numbers we’ve calculated.
The bigger issue is to accept the somatotype you are, appreciate the advantage your ‘type’ gives you and work hard to overcome the disadvantages it also gives you.
And beyond all of that, but extremes (ecto’s and endo’s) can still build fantastic physiques.
JB
Hey Pierre good work buddy and John excellent site! You helped me set a new goal to achieve : Reaching the Golden Ratio! However I’ve some “confusing” questions going through my mind nowadays.
First of all I am 183 cm tall with 77 cm waist, 98 cm chest and 123 shoulder circumference. So chest-to-waist ratio is 1.27 and my Shoulder-to-waist ratio is 1.59. But I feel like there’s something missing.I mean I don’t think I have the body that can help through social domination yet and all the other stuff.
Is it because my Waist is narrow compared to my Height which doesn’t allow me to go beyond 125 for the Golden Ratio? What do you recommend here?
And Which muscle group should I work the most to achieve the 1.4 Golden Ratio (Chest-to-Waist)? Lats, chest or Middle trapezius?
Any Help would be highly appreciated!
Thank you man you’re the best!
Hi Pierre,
You’re an inspiration to me … I am an ecto (6′ at about 150 lbs) but never thought I could gain much mass in chest and arms. I’ve hit the over 50 year mark and not sure what my body can do now.
I was going to the gym a couple years ago for a year and a half and was seeing some progress however, through current life circumstances, haven’t been able to go to the gym.
How old are you? If you say 50, I’m definetly going to start back up!
Jim
Job well done Pierre,
Congrats!
Arthur i really dont lost any weight my after weight in was done on a 24 hour fast plus i dint drink much water in that period so i belived those 2 pounds were water weight .Gospel there is no reason why you can gain muscle and be lean i did it and i will be gaining more muscle with my low bodyfat levels and bro forget about idea of a certain weight i no longer cared of my weight, for me is all about body measurements for shoulders and waist and how good i look in the front of mirror.Thanks Jorge.Jim thanks my ecto brother i am 33 years young and Jim there is no reason why should not reach your goals with the adonis workout since is design with the goal in your mind,join the next contest and i bet you if you follow the program your upper body will grow.
Thanks Tom.
i wanted to know what formula is used to determine the IDEAL WAIST?
Ronix,
It’s actually a derivative of the formula for the golden ratio. It’s the reciprocal equation of the basic equation of phi.
The golden ratio calculation is 1 + square root of 5 divided by 2. There are some other basic equations in the formula’s for calculating phi and the reciprocal of root 5 over 2 is the equation for the ideal waist and gives us .447 or 44.7%
Obviously the ideal waist isn’t written in stone and we took into account many factors including the following:
From a general health stand point any waist measurement below 50% of height is associated with decreased risks of many diseases and puts you in a more favorable ‘health’ category. I think that in Japan they actually tax people who have a height to waist ratio that is above 50%! (need to verify the exact percentage but I know there is some government incentive/penalty if your waist is too big for your height)
Beyond that we did some research and found a few other people who have come up with calculations for an ideal waist of an ‘athletic’ man who workouts and well developed muscle mass…it’s the willoughby ideal waist calculation…he came up with 45.8% of height as his ideal…and for the most part we tended to agree with this number based on the anthropometric research we looked at and the competitors and athletes we’ve dealt with.
(a waist measurement around 45% of height is pretty good and realistic while carrying significant muscle mass…with that said genetically some guys may be slightly larger and slightly smaller than this as seen with pure ectomorphs and pure endomorphs)
The final piece was deriving our number from the golden ratio calculation which is how we ended up at 44.7% of height (this is very close to the willoughby number which we think is a good guide as well)
So it’s not exactly obvious and it is a mix of the golden ratio formula as well as anthropometric information and confirmation with other existing indexes for athletes and guys with well developed muscle mass.
JB
So you mean my IDEAL waist is 44.7% of my height?…n that is the best waist a man can have for attracting women
or looking attractive…
That is the number we arrived at for what we considered to be the ideal for overall appearance. The attraction to women is part of how we defined ‘ideal’ but it’s not all of it.
JB
Hmmmm i see…where can i find all this info related to IDEAL waist n Adonis Index?
this info is in the book and related materials.
And also plz guide me on how to take all the measurements to calculate my AI n waist to height ratios….pictorial guide would be appreciated esp. for the measurement to be taken for shoulders…i ll be really thankful
Ronix, this stuff is shown in the quick start guide.
And where can i find the quick start guide n the book & related materials?….m sorry for troubling u so much but m new to this…
Ronix it’s all in the product download package…I’m assuming you’ve purchased the system?
Oh! you mean the adonis effect 2?…yeah i ve it but m still confused in the measurements taken for shoulders
Shoulder measurement is taken as a circumference around your upper body at the widest poiint of your shoulders (from a front view)…the other way to land mark it is at the top of crease between your arm and chest if you’re standing with your arms at your side. The tape measure ends up right across the middle of your chest (half way below your collar bone/half way above nipple)
Make sense?
Pierre,
Can we see a before picture (from 10 weeks ago?)
David
David go to first transformation post here in the site there you see the before photo.thanks
JB,
Does the Adonis Effect 2 cover the exercises related to achieving the ideal waist if my waist is not 44.7% of my height?….cuz ur newsletter says first i ve to be achieving my IDEAL waist then i shud work on my Adonix Index…
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