Bodybuilding and Physique Enhancement Maximized with Zone Training™!

The results that I have experienced are nothing short of breathtaking... I have to pinch myself to make sure I'm not dreaming! Consider that I am still on a calorie deficit diet and have somehow managed to add 3/4 of an inch to my cold upper arm measurement as a result! My upper arms, when I initially switched to the method, were exactly 18-inches cold and would go up to a 18 5/16ths when pumped after a set of biceps curls and one set of hammer curls. They are now 18 3/4 cold and balloon up to 19 1/4 inches after a set of biceps curls and a set of hammer curls. The only difference being that I perform them JReps™ fashion. - Gareth Coombes

Forget Creatine and 'Cell Volumizers', JReps™/Zone Training™ is the the best volumizer I've ever tried. For something that appears so simple on the surface, the results are astounding. I gradually fine tuned my JReps™ implementation over the last few weeks (after a lot of detailing) and I've hit the target! - Robert Morrison

I must say that my shoulders felt more pumped and destroyed than they ever have. - Josh Ryan

Your first JReps™ book is excellent. It takes HIT training to new heights. Thanks for the innovation. - Steve Turner

For all the pain JReps™ put me through... holy crap... my triceps are still pumped and I finished my workout an hour ago. I am very excited to work my back next workout but I am not looking forward to the pain of a leg workout... ;-) Thanks again for the great info, the JReps™ book was awesome. - Adrian Schilling

I'm now currently 249lbs, But I've dropped 6 lbs of body fat from 255lbs. I've now been dieting for 2.5 weeks and everyone is telling me I am looking a lot leaner and bigger. You have to keep your ego outside the gym when using j-reps and perfect technique/form. But I just wanted to mess around on incline bench for kicks to see how much stronger I've gotten. Well, I warmed up with 225lbs and did it for an EXTREMELY EASY 12 reps for warming up. Some guy couldn't believe I was warming up with 225lbs again this is just a warm up and I just wanted to see how this felt. I then proceeded to drop the weight back down to 185lbs and do the JReps™ Extreme Thirds.... I did the bottom zone for 10 contractions, and the middle zone for 9 contractions, and by the time I got to the top zone, my chest was so pumped and my triceps where so fatigued, that I was only able to achieve 5 reps in the top zone. And then I did my back with JReps™™, and my lats, traps, and biceps were exploding out of my XXL underarmor shirt. - Farris Baba

If we are to believe Arthur Jones' advice to look for ways to make exercise harder and briefer then this is definitely harder and brief. - Richard Chartrand

No doubt JReps™ is the best of the best since my career in training. Everyone is saying I am becoming a monster... day by day same comments from people at the gym, at home, at work, everywhere, and I see the results. I arrived finally at 18-inches arm with JReps™™ and everyone is asking if I'm on drugs, but I'm not. They don't believe. it I must thank you for letting me know about JReps™. Old traditional lifting is finished. - Shakeel

JReps™ has really increased my overall physique and has brought up a lot of weak points. - John D'Ambrosio

Since I have been using JReps™ for the past 5 weeks, I can honestly say that this style of lifting is like a breath of fresh air. I no longer dread working out like I did with Heavy Duty and HD Consolidation training. By using much less weight and focusing on the breathing and muscle contraction techniques, my joints are starting to feel better and the muscle pumps are awesome. I'm already noticing better shape starting to take place, most particularly in the outer pecs and biceps. I don't feel drained like I did trying to lift heavier and heavier weights to failure (HD style), and so I can say that everything you wrote about in your book is proving to be factual. Right now I'm enjoying the process of trying
the different JReps™ protocols with various exercises, along with experimenting on frequency and volume. Excellent work on all of the research you have done, and thank you for FINALLY convincing me that trying to lift heavier weights for a few exercises and employing long rest periods (HD Consolidation) does not provide the best stimulus for muscular growth and development for natural bodybuilding. - Jim Ellcessor

I am so excited about your new method I am buying one for my buddy for his birthday. I have gained 3-4 pounds and showed very visual differences on my body to a degree that my wife even made positive comments as to my physique. She is a physician and has a very keen eye, and I didn't tell her that I have been experimenting with a new method of training. She noticed the difference after one or two workouts! BTW, I experienced zero hypertrophy w/ SS, only 'strength' gains and joint pain. You have again renewed my excitement with physical development. I am definitely switching from super - slow to JReps™. - Rick Yeung

I still can't believe how efficient a single set of JReps™ can be, how much inroad and fatigue I feel after it - and how little I can sometimes handle. Also, the days after effects are still there..fuller and harder all the time. Simply put, great job. I look forward to experimenting further. - Adam Reid

I have one thing to say about JReps™: Unbelievable! As I fine tune my workouts and select exercises I favor, and set rep goals, the execution of these reps leaves my muscles destroyed, full and dense for several days after the session. During the set, the muscle fills with fluid as I perform very controlled contractions... and as fatigue sets in, I move to the next segment. Then about three reps into that zone I feel a warm rush spreading across the muscle, and more fluid screaming into my cells. This is a feeling I have never felt before with all my years of quality training. I am still fine tuning my sets, and finding myself more eager then ever to return for further experimentation. I predict that JReps™ will make traditional full-range training a thing of the past. Unbelievable. - Stephen Downes

JReps™ are amazing. I thought I had some intense workouts in the past - not until, but I did a full run of JReps™. The book was a very good read - and even better putting theory to practical application. - Chuck Rainey

I just finished my chest and triceps workout. WOW! I can't straighten my arms and it's all your fault! Thanks! I feel like this concept is a true breakthrough. Thanks again for this amazing concept! - Craig Huntington

All I did was 1 set of JReps™ squats and I am cursing
every time I climb the stairs. - Marlin Koch

I am really excited about being in the gym again and I know I am going to see great progress. Plus, I am using a much lighter weight than I was using for a full range full body workout, and so I know this is going to be much better on my 48 year old joints. - Peter D'Cruz

I deem it is one of the most exciting prospects I have come across in a long, long time. One that pans out in both theory and application! I believe as people experience and see the changes that will occur through the use of JReps™, most will move away from full ROM training. I know for myself breaking exercises into segments is much more exciting as I can then focus on a range without fear of having to stop just because of the sticking point. This is a literal gold mine for advanced trainees! There is so much scope to experiment with, to keep the theory alive and exciting!!! The incredible pumps help to support the psychological aspect... the
'rush and fix' of every hardcore bodybuilder out there. I want to commend you for thinking this thing out as thoroughly and efficiently as you have. This is unique, moving well beyond what us advanced trainees have done in the past, which mentally and physically is refreshing and exhilarating. - Kevin Dye

 

Beyond Bodybuilding: JReps™ for Athletes and Rehabilitation By Brian D. Johnston Introduction The hypertrophy response from Zone Training™ is so significant, particularly in comparison to other lifting methods that its primary use seems to be directed towards bodybuilders. Suffice it to say that anyone would benefit from increased lean mass, including athletes and those rehabilitating an injury ­ simply because more mass means greater force production and joint stability. However, the diversity and adaptability of JReps™ extends beyond the development of muscle, and into other realms. Powerlifting The sport of powerlifting is dependent upon strengthening any weak links, to produce the greatest force to lift the heaviest weights. A weak link may be a particular muscle, but more specifically it is a particular joint angle within a lift that may affect one or more muscles. An obvious sticking point in the bench press, for example, is towards the bottom of the movement, a few inches after the bar leaves the pectorals. The manner in which powerlifters improve weak links and work around them include the following: 1. A change in body mechanics (if body shape and joint flexibility allows for such) in order to improve leverage. 2. An increase in strength of the body parts in question, such as strengthening the triceps if that group is the weak link in the bench press. 3. Strengthening of the lift in general by working the sticking point with greater emphasis (through means of partials and static holds). Let's look at the last two aspects. Increasing the strength of a weak link requires proper isolation, to produce the greatest strain and inroad on the targeted muscle in question. With traditional exercise, stimulating change is possible, but its effectiveness is limited by the varying force curves of exercises (all of which produce their own sticking points). The way to work around this is by attacking the targeted muscle in zones, to produce a thorough inroad one section at a time throughout the full range. Doing so produces a superior net effect in fewer sets. Next, power lifters have used partials for years, and in two ways. First, they may do partials at the sticking point of an exercise, to work that zone extra hard, or sometimes they will load up the bar and perform partials toward lockout (as with the top of bench presses and squats). Both are effective, but rarely do these athletes take this direction to its ultimate conclusion ­ working in zones throughout the entire range of motion, to produce a greater, overall effect in strength development and force output. In effect, 'partials' are meant to work a part of the full range, whereas JReps™ involve full range reps within a zone that serve to work the entire ROM as a whole. This is a big difference in inevitable application. The irony of working in zones a la JReps™ is that doing so, for many exercises, requires the implementation of lighter than usual weights. This is to be expected with the bench press and squat if done in a typical manner of working from the hardest (bottom) to the easiest (top) zones. However, even with a lighter load, the stimulus of such demanding work of continuous contractions one zone at a time produces superior strength when full range reps are attempted in later workouts. Moreover, static holds around and within sticking points can be integrated with JRep™ sets and affiliated zones, thus challenging strength output in a different manner. Consider a powerlifter who works the bottom sticking zone of a squat for 6 contractions, but stops for a 2-second pause after reps 3 and 6. He then ascends to the top of the squat for a brief rest, descends into the next zone, and repeats the sequence. The overall strain and affect is far superior than traditional reps, the latter of which would have a powerlifter working the sticking point for only a fraction of a second at a time, followed by reduced effort for the remainder of the ROM. Strong Men Competitors Strong men (and women) competitors have similar issues to that of powerlifters, and in a moment the reader will deduce that any athlete will benefit from JReps similarly. Fundamentally, various strong man lifts and the mechanics involved in various sports (viz., the forces produced to execute skills) demand that sufficient strength exist. In a tennis player, for example, strong muscles help, but only to a certain extent. But as the demands (the need for strength) of a sport increase, so too will the benefit of JReps™. Again, it is possible to target various zones and joint angles, and to do so with greater vigor than with other zones. Full range strength is important to any athlete, but with JReps™, greater emphasis can be placed within specific zones to accentuate those areas. For example, one strong man event involves the lifting of a heavy rock off the ground that then cradles in the arms, and then is lifted around head level or slightly higher onto a monolith-type support. Emphasizing the mid-range of a barbell curl would target the need to cradle a heavy rock in the arms (with the elbow joint bent at 90-degrees). And performing shoulder presses with an emphasis in the mid-zone (the distance or area in which the rock must be pushed upward) would be practical. Again, the entire range of an exercise and of a muscle should be worked thoroughly, since different activities and bodily movements require different forces at different joint angles, but targeted training in the gym will accelerate results in a sport. Now, it is obvious that athletes will be more successful with a good strength training program, but they also must spend a great deal of time practicing their sports. This means that strength training must be as effective as possible, and with the fewest sets possible. The thorough inroading that results from JReps™ throughout an exercise's full range of movement cannot be matched through any other means, including the use of machines with so-called 'perfect' cams and flat force curves. This is true since it is not only the issue of flattening a force curve that makes JReps™ so effective, but the high volume of muscular contractions in a brief time, the greater inroad over the full range that is possible, and the ability to improvise within an exercise as need be (to adjust the degree of challenge felt at any point). The other factor is the degree of generalized fatigue experienced with traditional training. When you lift a heavy weight throughout the full range of an exercise movement, there is far greater overall body integration and participation than with JReps™, which effect magnifies the slower you move. As a result, a person can feel fatigued 1-2 days after a hard exercise bout of full range exercise since so much muscle mass was worked through means of bracing and assisting in a lift. Training in such a manner may seem to be beneficial, since 'so much' muscle is involved. But if you're trying to optimize the strength of the arms, for example, having the legs, torso and shoulders participate progressively more from workout to workout (without you even noticing it!) is not the answer. One objective with JReps™ is to relax the body as much as possible, while targeting and working the intended muscle as hard as possible. And because movement is limited to a specific zone at a time, there is far more concentration on select muscles. The overall effect is that each link within the chain becomes much stronger when integrated into sporting activities, and without the full-body drain experienced with full ROM exercise movements. Certainly the entire body will work to some extent, and particularly with a movement like the squat, but the objective is to relax any non-targeted muscle as much as is allowable, so that a greater effect and fatigue is borne by the desired muscle being trained. Rehabilitation The isolated, high-tension effect of JReps™ make it ideal for rehabilitation of injuries, so long as the patient pays attention to squeezing in and releasing out of position, rather than bouncing or yanking between zones (as I've seen done with people who 'think' they are doing JReps). Besides the superior tissue changing effect of this method, JReps™ accommodate injuries by allowing a patient to work around sore points rather than through them. Here is a complex example: A patient of mine, with low back problems, had a range of motion of 63-degrees of the lumbar spine ­ able to flex forward almost fully, and then extend back completely. However, there were two spots that caused her pain as she extended back about one-third way back and then again two-thirds way back. To work around this, and relative to the leverage of the MedX Lumbar Extension machine, I had this patient work the bottom zone (toward flexion), and then the top zone (toward full extension), and finally the middle zone (which was done last since it was the easiest of the three). These two points of pain were at either end of the middle zone, and so she avoided those points accordingly. This not only allowed her to work her back through nearly all the range of motion, but the carry-over effect of exercise slowly strengthened and reduced the pain she felt at those two points. (The exercise effect results in strength being increased approximately 12-15 degrees on either size of a worked area or zone; therefore, she could work near the point of pain, but not through it, and still achieve some benefit in the non-worked area where pain existed). Sometimes a person experiences pain in only one area, and so if that area is not toward full contraction or extension, then an exercise can be worked in halves (top and bottom) with the point of pain dividing the two zones, and with that point being avoided during exercise. Moreover, and like an athlete, rehabilitation patients can invest more time and effort in select zones, whether a zone is painful or not and relative to the needs of proper rehabilitation. And so, although the entire range can be worked more effectively than with traditional training, improvement in key areas, relative to tissue weakness and pain will accelerate accordingly with the JReps™ method.

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