How an Adonis Index Workout is Designed
At a glance, most workouts look very similar, with a bunch of numbers and words on a page. But if you take a closer look, there is much more than meets the eye to a well designed workout.
Some of the elements that should be in a well designed workout program include:
-Macro, meso, and micro-cycled periodized intensity volume and frequency.
-Balance stimulus throughout all major muscle groups.
-Progressive overload.
-Periodic overreaching to overcome plateaus in strength.
-Combination of strength, hypertrophy and strength endurance training.
-Specific rest intervals and exercise ogranization.
There are other components, but these are some of the major ones and in today’s podcast, we’ll explain how and why we put them into the Adonis Index Workout.
John
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Hello John and Brad,
Nice post guys!
Many doubts of mine were answered.
I still have one question. There are 3 body types: Ectomorph, Mesomorph, Endomorph. Many products out there sell muscle bulding programs for ectomorphs/skynny guys telling that more than 3 workout days per week are too much because you need time to recover you immune system, hormons, central nervous system, etc.
Is adonis for skynny guys too?
If so, should I do it in a week period: 2 workout days + 1 rest day + 2 workout days + 2 rest days or 2 workout days + 1 rest day + 1 workout day + 1 rest day?
Thanks,
Henrique
Henrique,
Adonis is for any guy (big or skinny) who wants to get into his best looking shape. We’ve got programs that are designed ecto, endo and mesomorphs.
JB
Interesting idea using the number sequence. Given the volume and rep ranges I feel that your workouts are designed well for beginner to intermediate trainers. As people move into advanced stages of conditioning I would suggest less volume and higher levels of intensity.
It is possible to overtrain, especially when you are an advanced trainer. I reckon the nervous system doesn’t really change with conditioning and when you start moving heavier and heavier weights it really smashes your system. You really need less volume at this level which, I think, most people don’t really understand.
This doesn’t affect beginners as much because they are training more metabolically rather than neurally and their nervous system isn’t as taxed as much.
I know with myself that with higher rep ranges (ie 12 reps) the amount of weight I need to fail at 12 reps does not create enough tension in the muscle. I just don’t get much training effect from it. This is where tricks like drop sets work. I can use a weight heavy enough for 6 reps to failure, then move to a slightly lighter weight for another 6 reps to failure. This keeps the tension high on the muscle and still creates a hypertrophy effect. Even working in the 4 rep range and then dropping for another 4 reps can create hypertrophy. Those techniques are ONLY for advanced trainers.
Hope this doesn’t sound like I’m attacking you because I’m not, but I reckon you could create a completely unique Adonis System for advanced trainers only based on heavier work and lower volume.
I’m interested in your opinions on this.
Ty,
I guess my question is how are you quantifying ‘hypertrophy’. Did you keep a long of your measurements and body fat and bodyweight. Can you actually prove that those techniques had a muscle growth effect as you are saying or are you going more on how it makes you feel? I’m not suggesting that you’re lying, but what you’re saying is quite imprecise and there isn’t much I can say about it. If you say it works for you then I have to believe that it does.
With that said I can also say that I know many advanced lifters who don’t need to do these sorts of things to get enough stimulation from their workouts.
So we’re kind of in an opinion contest here. I don’t think either of us is more right or wrong than the other. What I can say is that I don’t know of many advanced lifters (or intermediate or beginner) who bothers to do drop set type techniques as a mainstay to their programs. To me it makes sense to add those in at certain points, but not all the time.
This is also something we will get into in more depth in adonis u.
JB
Is it possible to do this workout from home? I’m not big into gyms because of allergies and time constraints. I prefer quick workouts from home. How much time do I need to invest per week?
RL,
Yes we’ve got other people working out from home. Do you have a home gym set up?
The workout is outlined for 4 days per week at around 1 hour per workout.
JB
At JB,
So I’m on the program and so far I am loving it, it has taken me a little while t get used to the volume but I’m managing pretty well now. My question is, I seem to have a problem with a couple excercises and I need some advice. Last night I was doing a workout and I go to one called High Pulls and for some reason these just hurt like hell for me. I don’t know if it’s just the fact that I’ve never done them before or what but no matter how light I went on them they still hurt. What’s also wierd is that I have no pre-existing shoulder condition, in fact I can do all the other shoulder excercises perfectly. Any advice on what I should do? Maybe even perhaps suggest another workout to sub for those?
Thanks again,
Andrew
Andrew,
Did you watch the video on how to do them properly? If you can’t do them without it hurting then stop them immediately and sub in an upright row on the low cable pulley machine, or a dumbbell upright row. BUT only do these substitutions if they don’t hurt. Always use pain as your guide. If it hurts, stop. (of course we’re talking about bad joint pain hurt, not workout muscle soreness hurt)
JB
Andrew and John,
I noticed the same issue as Andrew with the High Pulls. After viewing the video on the AdonisEff channel, what I noticed is that I wasn’t starting the movement with a little dip and thrust (I didn’t realize how much of a pop I should be giving it). Instead, I was just pulling up. I’m going in to the gym later with High Pulls on the card, so this info and possible substitutions should come in handy almost immediately. Thanks.
well f^%k me I was doing them wrong, I was using dumbells not the barbell and like shea said I was just pulling up not powering through it, as for the pain yes it was most definitely joint pain even when I went for the really light weights (25’s) I’ll try again and see if I can’t get it right.
Andrew,
Just to be clear the “high pull” and the “upright row” are two different exercises. The “High Pull” is a power movement that definitely requires a “pop” with the hips.
The upright row is done with dumbbells and meant for lighter weights. Some people just can’t do an upright row comfortably, in which case I would sub in dumbbell front raise, or even try an upright row using the low cable machine instead, step away from the machine a bit so the angle is more of a 45 degree pull instead of straight up (this works for some of the guys I’ve trained)
JB
are there PT that train according this program, if so, how does one find them
Hi. I’m 13 years old going to high school. I’m just wondering what workout I should be doing?