Using the Golden Ratio to Sculpt the Perfect Body

Steve Reeves Hey men, many of you are spending lots of time in the gym working out like wild men lifting dangerously heavy weights trying to transform yourself into the biggest baddest muscular monster possible. That’s great, and many of you have succeeded in looking like that massive monster you were chasing. Congratulations.

But there’s also many of you that want a sexy (yet muscular) body that women find attractive. I have never met one single woman that wants a man who looks like the massive monsters that are today’s modern bodybuilder competitors. Women want a man with the body of a Greek god. And for many men, this is exactly what we want as well. This is good, because reaching enormous bodybuilder status is impossible without a sweeping array of steroids and growth-inducing drugs. Attaining a Greek god body is still no easy feat, but it is very possible for every man. No drugs necessary.

Now, when trying to improve or conquer a challenge, it is imperative that you set a clear, solid goal. Working out to look better and attract the ladies is not a clear tangible goal. How do you know when you’ve successfully reached such a vague goal? How will you know what areas to focus on and how will you measure your progress towards that goal? Failing to plan is planning to fail, and if you charge ahead with an unclear objective, you will certainly waste your time.

You need specifics in your goals. Finding a picture of a fit person you wish to emulate is a good start, but even this can still be too vague. Variables like height and body type can make it difficult to determine how to calculate your success in emulation. This is why I suggest using the Golden Ratio to help you calculate precise target numbers that are perfectly customized to your exact body.

The Golden Ratio and Adonis Effect

There’s a reason most all humans find the bodies in Greek sculptures appealing. It’s because they were DESIGNED to be ideal. The sculptors actually used mathematical formulas to carve out bodies that were precisely the size and dimensions we find attractive and impressive. That’s right, the artists didn’t use fickle opinions to determine the measurements, but rather precise ratios that are unchanging, scientifically reliable standards of beauty.

golden ratioExamples of the Golden Ratio can be found throughout nature and has been a secret weapon of the best artists in the world for thousands of years. I will not go into the history and science of Phi and Golden Ratio in this article, but in a nutshell it is suggested that things with a ratio of 1 to 1.618 tend to be the most pleasing to look at. Human brains are programmed to look for symmetry and balance in everything, so we can use this clearly defined mathematical constant to our advantage in body sculpting.

The Golden Ratio already naturally appears all around your body regardless of your fitness level or health. If the length of the hand is 1, the length of the forearm would be approximately 1.618. If the distance from the floor to your belly button is 1, then your overall height from the floor to the top of your head would be about 1.618. There are countless examples of these proportions of the face and body, far too many to include here.

golden ratio body proportionsSince the Golden Ratio is already present in our skeletal structure, it’s time to apply the formula to our weight and muscles. Studies have already revealed that women are most attracted to men whose shoulders measure exactly 1.6 times the size of their waists. Impressive shoulders is the most important place to start, but it is only the beginning of the puzzle. Let’s begin defining our workout goals by determining our exact target measurements based on the Golden Ratio principle.

Using Golden Ratio Proportions to Determine Your Goal Measurements

Below is a simplified custom formula for determining the ideal proportions of your body. Since many of these measurements are related to each other, we want to find body parts that remain a constant size. For example, your wrists and knees remain fairly constant your entire adult life, so these will be used as our starting markers. Your waist measurement is another critical number for our formula, but the waist is also most prone to weight fluctuations. Fortunately, aside from fat gain, the waist doesn’t change size too much. Therefore, if you are not in peak physical condition just yet, you need to first determine the size of your waist in its most lean state that is realistic and comfortable to maintain.

Once you have the circumference of your lean waist measured, multiply it by 1.6 and the resulting number should be the goal circumference of your shoulders. These are the numbers that will create the most impressive V-shaped look for your body. Follow the formula below to determine the rest of your measurements.

Waist Size = your determined lean waist measurement
Shoulder Size = 1.6 x your lean waist measurement
Arm Size = 2.5 x wrist size
Neck Size = 2.5 x wrist size
Calve Size = 2.5 x wrist size or 1.9 x ankle size
Thigh Size = 1.75 x knee size

This will provide you with the ideal proportions for an impressive sexy body. Now you have actual measurements to use as your goal which means you can craft a workout program specifically tailored to your needs. You have now just taken the guess work out of setting a precise goal towards obtaining your sexy Greek god body!

Related Reading

For additional information about attaining the perfectly sculpted body based on ideal proportions, check out the book The Adonis Index. Click here for more info.



  1. […] the perfect body: The Golden Ratio Check it out: Using the Golden Ratio to Sculpt the Perfect Body I'ma definitely give it a shot. I want to have the golden ratio while at al ean 200 lbs. […]

  2. engineering claude says:

    as an engineering major with a fascination for the fibonacci sequence, this post was excellent. i’m glad to see this type of design implementation cross over into different fields, such as bodybuilding. nice post.

  3. Craig R says:

    Meh, drug-free bbers don’t need to worry about that – get as much lean mass as possible without ignoring body parts and you’ll eventually look like a Greek god.

    • Mr Matt says:

      This is almost true, but what about leg circumference? Aren’t they capable of growing far for than 1.75 times your knee circumference?

    • mack says:

      it’s true, however some people have problems with certain muscles growing faster than others. For example, my shoulders have the adonis ratio with my waist, however my arms and calves both need an extra two inches. My thighs are about one inch off as well.

  4. the man says:

    This is really neat! Thank you for sharing.

  5. Turicus says:

    If 1.6 is the Golden Ratio, where does the 2.5 come from that the author uses for other ratios?

    • Look Up says:

      strong question

    • Pasty White says:

      its 1.6 * 1.6 so its a to c rather than a to b

      • Turicus says:

        I thought it might be, but then I thought he won’t make a rounding error if he cares about numbers enough to write this article.

        • Turicus says:

          I know, but it doesn’t matter where you round, it should be 2.6. 1.6 * 1.6 = 2.56, round to 2.6. If you take more digits after the comma, it comes closer to 2.6 and even exceeds it, but still rounds to 2.6.

          Sorry for being a pedant. I’m not even discussing content, just bitching about math. :)

  6. the fugue says:

    Eugan Sandow- referred to often as the father of bodybuilding- based all of his goals on this.

  7. Gray says:

    By these calculations i need
    +3″ on my shoulders, +3.5″ on my arms, +2″ on my neck, +3″ on my calf’s, and +4″ on my thighs
    not too bad haha

  8. wrestle boy says:

    there is a ratio for muscle proportions, it’s called the Adonis index…Think about it…every great sculptor ever has always made similar bodies in all their pieces…This is because there is a natural appeal to a certain body look….It’s the look of Adonis, the god of beauty and desire.

  9. Mr Braveheart says:

    I found this post to be quite interesting. I did my calculations and it seems the golden ratio has put me into my own personal challenge. Upvotes baby

  10. fugueria says:

    Question: Are the arms measured flexed or straight when striving for the golden ratio?

  11. Van says:

    You definitely put a brand new spin on bodybuilding. Can’t wait to try my dimensions.

  12. michael says:

    Oh my goodness! an amazing article dude.

  13. joe says:

    The circumference of my beer-belly to my pelvic bone is exactly 1.618… im golden!

  14. […] “This ratio was used by architects and artists throughout history to produce objects of great beauty (like Michelangelo’s “David” and the Greek temples.)” Also¬†referred¬†to as the Golden Ratio. […]

  15. akhyarkamili says:

    Great post. It’s cool to use the universal math perfection to build your body.

  16. […] without her quantity of baggage if you get your game up. Start getting into serious bodybuilding. You're looking for the Golden Ratio, which is triggers the female limbic sexual response. Keep the Sixteen Commandments. Check your […]

  17. Justin says:

    By this rate, I’ll need 5.2″ on my shoulders, 6.25″ on my arms, 3.25″ on my neck, 3.75″ on my Calves, and 5.25″ on my Thighs. That’s a loong way to go, but I’m still young, and I suspect a bit more growing to occur before I can make relatively stable measurements haha. Still wouldn’t hurt to get strength training for me.

  18. JJ says:

    So what is the ratio for forearm size?

  19. jh fee f2f ghost ff says:

    Damn, I need 2.5″ on arms, 2″ on forearms, 2.5″ on shoulders, 8″ in shoulder circumference, 1.5″ on my neck, 2″ on my calves, and 2″ on my thighs. I wonder how long that’ll take?

  20. Philip says:

    I found this this to be vey helpful in determing my goals going forward. I will achieve the golden ratio once an inch has been added to my arms. I do feel the need to voice my opinion on the fact that the chest is left out. The chest, in my opinion, is a very big part

  21. I think it is very important to have goals in mind when training. Too many people go to the gym and they don’t strive towards an esthetic and proportionate physique. How proportionate your physique is makes a big difference, otherwise we wouldn’t be talking about Steve Reeves and Frank Zane.