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

 

'Partially' Right and Partially Wrong By Andrew Shortt The confusion with JReps™ and the host of somewhat similar and specific rep performance variables comes down in the end to one question: Is Zone Training™ just partials or not? In effect, folks who don't get this as a 'method' see it as a grouping of different types of partial training (Stage Reps, 1 1/2s, 21s, inside sets, etc.), which JReps™ is a close cousin, but not the same in a important and fundamental sense. I was speaking long distance with a long time friend over the phone recently, as he checked out this site. He was interested and said "tell me about it," and so I started and he mentioned 21s right off the bat. I laughed because even though he is not really into training, this is what he thought of. Now, he knows I wouldn't B.S. him, and so I started to explain the difference, and it was sort of tough to explain without having to define a method as opposed to a single or small group of variables. Due to the fact that it was a friendly discourse and nothing was being exchanged or sold (and we know each other well), I carried on and it brought a few things to light for me. Zone Training™ isn't partials and doesn't use them in the true sense of the word. What is important in Zone Training™ is not to work certain partials of a ROM, but to produce 'sweet spots' by manipulating a ROM into what we call 'Zones.' We say Zones just to differentiate it from a set amount of ROM (partial, segment, etc.). A Zone can be any size and even can change during a set. One of the main differences with partials should be described and will help people get a better idea of what this method is all about: When you do partials your concentration is on working a certain 'partial' section of an exercise's range of motion (ROM). The idea is to spend more time in that area, maybe use more or less load, to do so for variety, and so forth. Now watch for it... with Zone Training™ you do this as well, but not to the detriment of the other zones in the targeted muscle's possible ROM. You are concentrating on part of the ROM per rep, but with the entire ROM held as equally important (unless there is a need to target a particular zone for reasons of rehabilitation or improvement in strength for athletic activities). In other words, you don't do anything in one zone that will make taxing the rest of the ROM sub standard. As I mentioned in Method Madness, one of the huge keys to the success of JReps™ is 'not giving up one thing for another.' Effective exercise is all about balancing the variables. You want the best of volume, frequency, intensity, specificity, etc., but without needing to add or subtract too much. You don't want to have to diminish one unduly in favor of the other. With Zone Training™ you get more results without performing more volume/TUT, frequency, etc. We cover in detail the relationship of Zone Training™ to all the principles of proper exercise (i.e. the 'Theory of Prescribed Exercise') in the newest book, Zone Training: JReps Exploded View. The thing is, when we work part of an exercise's ROM, we have the remainder of the ROM in mind and will adjust everything around the full picture, and not just a partial section. You see, if you use too much load or spend too much time in one part of an exercise's ROM, and then not adjust things appropriately and effectively in the other zones, you only get good stimulation in the 'partial' in which you worked. As Johnston points out in his latest article (Beyond Bodybuilding), strength athletes often do this, but the net effect isn't as good as Zone Training™. There are easy to explain reasons for this, and it may help differentiate Zone Training™ from partial-based set variables. When you get a zone right, the resultant feel is noticeable we like to call it the JRep™ Effect for simplicity's sake. As one experienced trainee, Kevin Dye, noted when helping us test drive the method early on, there can be a deep somewhat 'buzzing' sensation. The rubbery fatigue and how different and thorough it feels is unmistakable. The thing is, it is not that easy to generate until you become adept with the method. Then you know what to look/feel for and can start to spot trends of what works best for you in what moves for what muscles. One of the tricks is to regulate fatigue properly, since too much fatigue relative to a subsequent zone and you will miss the mark. Your first zone may be great but the next isn't and the final result is the feeling of having performed partials and not zones. It does appear that something selective happens in different points of a muscle's ROM, but a muscle works and relates together through its full ROM as well. Thus, if you don't tax the full ROM evenly through proper manipulation of the zones, the net 'JRep™ Effect' is lost. The muscle is worked unevenly and it is tough from which to come back, even with more good Zone Training™ sets for the same muscle. Often you feel the imbalance and just wait for your next workout in which to take another stab. Fatigue is like that, in that it obviously builds up during a workout set to set and rep to rep, and must be factored fully into your balancing act. The tough thing is that some muscles may need more fatigue from volume (as opposed to load or intensity) than others. Some muscles may require less or more rest between Zones or sets; load my need to be raised or lowered; and even intensity can and should be a malleable variable in the equation. Bottom line, with Zone Training™ we look to involve and stimulate the full ROM of a muscle, and not just concentrate on a partial portion of it, and we do this in the same amount of volume as traditional training. Muscles bring in varying bundles of fibers and such based on load and progressive fatigue. We feel the load and bring into play required fibers to handle it, and as a set progresses these fibers fatigue and others take over. It is (on a microscopic level) a very dynamic process with plenty of oscillating actions and such. Now wait too long or change zones too quickly and optimal stimulus is lost . Use too much or too little load (or even move too fast or too slow in rep speed) and the same thing applies... no or diminished JRep™ effect, just the feeling that you worked one aspect of the ROM more than another. My general speculation with regards to fatigue is that if you wait too long between reps, zones or sets, then the proper pre-fatigue build up is lost. ATP is replenished or partly and you have to start two steps back, but while already carrying the local and systemic effects of fatigue. You even may need to reduce load to make up for this effect, but that doesn't tend to work very well. Different muscles need different loads at varying points in their ROM to bring into play the bundles of fibers you want to stimulate. It is all in the timing and execution with a narrow window to meet. This is true muscle building at work, a skill, a sport, and even an art of sorts. Zone Training™ is all this, based on years of experience that have been scientifically organized. It is a far more optimal way to develop lean mass because it is s sound manner in which to execute real bodybuilding skills.

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