How Much Weight Should You Use During Workouts?

In the upcoming weeks John and I will seek to provide our feedback and insight on “trending” topics and questions from within the  AGR Community.

Today’s topic is a frequently asked question among our newest brothers in iron.  The question many people ask once they begin the AGR workouts is, “How Much Weight Should I Use?”


Adonis Golden Ratio: Solid Goals & Simple Metrics

Adonis Golden Ratio: Solid Goals & Simple Metrics

Unique to the the AGR program,  the repetition ranges are specifically designed for positive progression toward your “Golden” Adonis Index Score, which is based on the  Fibonacci Sequence and cyclical, periodized weight training.

It’s important to note  that a “repetition” or “REP” is directly related to a suggested level of effort.  The level of effort on a scale of  1 to 10, will determine the amount of weight that you train with.

Below is break-out of REP ranges and the level of effort that should be applied when lifting a specific amount of weight.




  • Give yourself permission to lift lighter weights, to maintain your form.
  • Always use a spotter if you are training with heavy weights.
  • It’s ok to train while “sore” but NOT while “hurt.”
  • Try, Fail, Adjust– Record the amount of weight you use and look for opportunities to SAFELY increase upon the weight used in previous workouts.

You Get What You Deserve

You’ll never know what a body like this can do for you until you’ve got it. This is one of my training clients Joe, he’s got a perfect Adonis Index Ratio in this picture!

Working out takes time, effort, dedication, repetition, practice and a fair amount of pain and discomfort.

Dieting takes dedication, discipline, mental effort, emotional effort, and requires a degree of self monitoring and self reflection that likely surpasses almost any other thing you’ll attempt to do in your life.

So why do it? Why bother? Is the shape you’re hoping to get into really worth all the work? Is it just a look and shape? Or is there more to it?

The simple answer is yes, yes the body and condition is worth it, and so is the change you will go through in self perception, and how you interact with everyone around you and how they choose to interact with you.

If you’ve ever worked your way to a great shape you already know how things change. You already know how they way you feel changes and how the way everyone around you changes.

If you’ve lost that condition due to life getting in the way you know what it’s like to miss it and what it back. This memory of how good it once was is all the incentive you need if this is you.

But if you’ve never been in the shape you want YET you’re somewhat going on a leap of faith. You’re hoping that as you change all the benefits that I’ve just mentioned will actually come true.

I can tell you that it IS worth it, and it WILL happen if you put the work in, and all the things you hope will happen will in fact happen.

It’s a bit of a cliche but it’s true for working out and getting in shape…and that is you get out of it what you put into it. If it were easy and everyone deserved the benefit that comes with building a great body then nobody would value it and it would cease to be something worth striving for.

In reality only a few people will get there and all the benefits will fall onto them because they’ve done the work to deserve it.

So do you want to be one of those deserving few?!


“State of the Adonis Union” Inaugural Address by Allen Elliott

“The State of The Adonis Union is getting stronger.  And we’ve come too far to turn back to the couch.” – Allen Elliott, Adonis Lifestyle Ambassador

My Adonis Lifestyle Journey began when I made the Watch List in Contest AT3. I received tremendous support from members of the AI/VI community to pursue my fitness endeavors. After winning the AT7 Open Level 2 Contest Category I'm inspired to support and motivate others to begin their own Adonis Lifestyle Journey.

Hello, my name is Allen Elliott and I’d like to share my “Adonis Lifestyle” Story with you. While stumbling upon the Adonis Index website over three years ago, I could’ve never imagined the incredible amount of success and personal satisfaction this system has provided for myself and my fitness endeavors. As an ex-athlete, I’d hear the horror stories’ of guys who started off in great shape only to be de-railed later in life & never recovering.  Now that training for performance was no longer a goal or requirement, I was desperately looking for direction.  I found the Adonis Index Systems  to be straightforward and applicable to anyone desiring to improve their overall “Look” as opposed to specific performance training.

After completing the First Week of Workouts, I took the plunge and never looked back.  Training exclusively with Adonis Index Systems, I have competed and placed with top honors in Natural Bodybuilding/ Men’s Physique Fitness Competitions, graced the runway in several prominent fashion shows, and have published work as a fitness model. Following the Adonis Lifestyle has given me unstoppable confidence to pursue my fitness goals with a relentless tenacity.

Allen Elliott | Fitness Model Comp Card || Credits: N3K Photo Studios | Bertron Anderson Photography | Michael Martin Photography

When John contacted me and asked if I would like to become a guest blogger on the site, I was deeply honored and graciously accepted his offer. My Goal while giving back to the Adonis Index Community is to: Supply, Train, and Build.

Supply–As a guest blogger, I will post helpful tips for contest preparation, provide insight on making the transition from an AI Contest to a “Live Show”, and share updates from my Journey in the World of Fitness Modeling.

Train–I’ll also be active in the AI forums to chat with members about training styles, body-part specialization within the AI system, and any other topics that may arise that I can help with.

Build–Preparing for the road ahead, John and myself are masterminding to bring you the next Adonis Index workout.  This advanced workout will show you how I prepare for Fitness Competitions and Model Photo-Shoots, Adonis Index Style.

As we carry forward the plans and programs to better help you achieve your fitness goals I’d like to remind you to enjoy your fitness journey, the results are worth the effort. Stay Tuned! The best is yet to come.

Allen Elliott

Are you “Training” or Just “Working Out”?

Any type of movement could be considered a ‘workout’ to some degree. Even a 5 minute walk can be called a ‘workout’.

Even though it is very low intensity and duration, it’s still some form of work beyond just resting.

In order to make a real change in your muscle size and strength you need to be ‘training’ and not just ‘working out’.

Training requires a plan, a timeline, a goal, and specific exercise intensities.

Unless you’re following a program with all of the above elements built into it, you’re most likely just working out and not really ‘training’.


P.S. Check this link out of you’d like to see an example of a well designed workout using body weight training.

How To Build Muscle And Social Dominance At The Same Time

There are many people who may not be familiar with the idea of social dominance and how it relates to our physical bodies.  But the idea of the ideal male physique and how people who have cultivated this can become leaders in not only their social spheres, but in business and industry as well. Let’s look at some the ways in which muscle building can and does help us achieve these goals. 

Most guys enter the arena of muscle building with the vague idea of getting as big and powerful as possible with the mistaken notion that this will not only make them more attractive to the opposite sex, but will help them health-wise as well. Well, getting strong can have some beneficial health effects, but the idea that a shirt-ripping overblown chest and biceps will send women flocking to your front door is not only wrong, but can have the opposite effect. Studies have shown that what women have found as the irresistible male form through the ages is the classic “V” shape, one that is defined by a strong set of shoulders, tapering down to a trim waistline, with a well-defined chest and midsection in between. This has been the standard of classical artists such as Michelangelo, Da Vinci and more, and they have used this as a model for their great works of art. There’s a reason for that, and even the ancients knew it! 

There is a mathematical equation relating to this form, and it is known as the “Golden Ratio”.  It is expressed mathematically as 1:1:618 and has been used both in art as well as architecture. It even shows up in some of the processes of nature. Evidently nature has a formula for perfection as well! 

As far as social dominance is concerned, we’ve all seen instances where this has played out before our eyes. Who hasn’t noticed the guy who walks into a room, possessing all the above characteristics, looking great, with an aura of confidence surrounding his every move. Heads turn, eyes drool, women stir and men defer as this guy is given all the attention. He is given the benefit of the doubt, whether he deserves it or not, and will be given the chance to succeed or fail first, before anyone else. This may not be fair, but it is the way of the world we live in. 

I built the Adonis Index workout to develop both your body and your social dominance. It aims for developing an exact set of measurements that will deliver this classic form to any man, depending on his height. It meets every man where he is, and if followed, will deliver up the kind of ideal male form we’ve been talking about and that you desire!