Bodybuilding Maximized with Zone Training™

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 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

The JReps™ 'Talk is Cheap' Contest!

Best Body Part Transformation

Win Valuable Prizes... Click Here for Details

1st PLACE: BioAnalogics Body Comp System and Zone Training Certification

2nd PLACE: Powerblocks with Stand

3rd PLACE: A grab bag of training gear, including a Manta Ray, Sting Ray, Shoulder Horn, Schiek products, and Exercise Explorer software. BONUS PRIZES: All entrants will receive a Zone Training T-shirt (courtesy of Andrew Shortt), and a copy of the ebook Anabolic Solution for Bodybuilders. The Top Three finishers will receive a supplement package courtesy of MD+ Supplements (Resolve, Power Drink and Amino), a copy of the book Anabolic Solution for Bodybuilders, and be featured in the latest Zone Training book Z3.

Coming in 2007... Z3

Bodybuilding Science Finally Has Entered the 'Zone.'

"I believe Johnston's innovative concept (JReps) merits exploration by serious bodybuilders." Ellington Darden, Ph.D., from the book The New Bodybuilding for Old-School Results.

Exercise, particularly for the advanced trainee, is about zeroing in on methods and techniques that will elevate your physique to the next level. Arthur Jones made his contribution with the invention of variable resistance equipment and cams, which allowed for a change in tension as muscles contract. However, because of the vast differences among individuals, cammed machines may be the 'improved barbell,' but they still fall short of maximizing the training effect.

What we have discovered is that training in traditional full-range of movement is not the most productive to stimulate muscular change. Rather, exercise can be optimized by training within zones. Now, we're not talking about partial-range training or static holds, as some 'authorities' claim to being the best, but working through the entire range in sections - in logical sequences based on feel and biofeedback of the muscles. This truly is a 'method' that can be integrated within various measures of intensity, volume, and frequency. For more information on training methods, click here...

Body Building Is Not Weight Training.

Bodybuilding is not about lifting weights, but about training muscles. Of course you need to lift weights, so that the load will increase the intensity of muscular contractions and overall demands, but it is an issue of HOW you lift the weight and not HOW MUCH you lift.

A case in point: Many trainees focus on how much they can lift for a certain number of repetitions, and often at any cost. As their entire bodies help to lift up progressively heavier poundages, there is a reduction of the targeting effect in the trained muscle(s), but an improvement in 'skill' and adaptive coordination. The end result is greater lifting proficiency in the gym, but the muscles are staying the same size.

Nonetheless, it should be pointed out that working in zones is for more than optimizing hypertrophy. It can be used in athletic and rehabilitation training, and to greater effect than traditional methods. Click here to read more...

Bodybuilding Is About Targeting.

There are several key points about proper bodybuilding application. Foremost, you must relax any non-targeted muscles as much as possible, while squeezing and flexing the targeted muscles as much as possible. This is easier said than done in a traditional setting, as your body integrates as one unit to heave up a weight on every full range rep... and as you employ greater overall momentum and cheating... whether you realize it or not.

Zone Training™ (aka The Johnston Rep Method™ or JReps™) takes the 'targeting' philosophy to its ultimate conclusion, as you literally squeeze in and out of select zones to produce the most extensive muscle pump and inroad with minimal sets. After a few workouts of implementing the JRep Method properly, you won't want to return to full range reps again... full range reps simply will feel 'lacking' and will be far less productive. For a discussion on some of the finer points of training in zones, click here...

Bodybuilding Zone Training™ Defined.

A Zone is a point or particular sized sector within an exercise's ROM. as distinguished from other points or particular sized sectors. One zone can share points or sectors with other zones, each of which are distinguished based on proper and individualized application of the Johnston Rep Method™.

This method refers to anaerobic activity based on working an exercise's full ROM by breaking down the action into zones. It is described more fully as thus:

JReps™ is a training method that incorporates any potential combination of movement patterns to 'tax' an exercise's entire range of motion by means of optimizing the muscular inroad of various zones that constitute said range. The directive is to leave no aspect of the full range untapped, with the end result being a superior muscle and strength building environment and adaptive effect in fewer sets than what is possible through traditional, full-range means, regardless of equipment used.

As important to realize, the JRep™ method optimizes set performance and potential results, whereas the integration and balance of the fundamental principles of exercise (intensity, volume, frequency, specificity, [over]load, diminishing returns, and individualism) could take on any measure and strategy. Thus, Zone Training™ is applicable no matter what the general direction intensity, volume, frequency or load happens to take. For a discussion on training strategy, click here....

The Zone Training™ Effect.

The JReps™ effect is no exaggeration, if you follow our recommendations and learn to experiment properly (in accordance to your exercise selections and individuality). These effects will include:

Superior growth.
Better muscle pumps.
Greater localized fatigue with less systemic fatigue.
Better targeted feel on any exercise.
Thicker, fuller muscles between workouts.
A change in physical appearance because of the above noted factors.
Increased strength overall, because of the targeted training and sustained tension that takes place throughout the full ROM of an exercise, and without any 'let-off' at various points.

Body Building Is Functional Training.

Few fitness professionals understand body building training, or how to apply it. They think it means nothing more than following the latest fitness magazine protocol. This is far from the truth, since optimizing hypertrophy requires some degree of strategy with a proper method of application. Because of this, most fitness professionals shy clear of bodybuilding and have hopped on the 'functional training' bandwagon of medicine balls, stability exercises, etc. However, although such movements may dazzle a client, you simply cannot build much muscle by doing so. What you do develop are specific skills at exercising in an unstable environment... skills that do NOT transfer to unlike skills or activities.

On the other hand, some authorities claim that body building develops 'useless' muscle, but let's look at this critically. A larger muscle will produce more force, which means more strength. That sounds functional and far from useless. Larger muscles mean greater joint stability, and even more cushioning from blows, falls, etc. That's sound functional, as well. Third, the more muscle a person develops, the less he or she will be affected by atrophy due to aging (e.g., a loss of 10 pounds of muscle on a well-developed body is not a big deal, but can be fatalistic to a person who has very little muscle because of no activity (or years of so-called stability training and little hypertrophy!).

As stated, the degree of hypertrophy and change possible with JReps™ Zone Training™ cannot be achieved through other means. It took us 25 years of constant experimentation to figure this out, and to develop a system and method of application that would deliver the goods. This is not a variable, or some gimmick, but a direction in training that serves to optimize muscular feel, inroad, and results - all within fewer sets for any muscle than what is possible through other means. JReps™ Zone Training™ is so effective that you won't be able to perform as many sets per muscle, whether you're into HIT or higher-volume approaches. In either instance, Zone Training™ will challenge you like never before! Moreover, the diversity of JReps™ allows one to develop constantly changing exercise execution, which helps to stimulate better gains because of the 'shock' factor to the muscles. For a discussion on optimizing change and muscle adaptation, click here...

Where High-Intensity Meets High-Volume.

The problem with most exercise philosophies is that a belief in high-intensity or a high-volume protocol is flawed since both ignore the direction of intelligent, smart training. Obviously we need to train hard, and we need to perform enough volume. Whether you train to muscular fatigue or not, JReps™ helps direct you toward the ideal measure of set volume based on certain workout goals and objectives to maximize hypertrophy - factors built into this method to make it more fool-proof. By listening to your muscles' biofeedback, you can determine an ideal measure of sets if you decide to train some zones to fatigue, all zones to fatigue, or none of the zones to fatigue. Consequently, it's not an issue of high volume or high intensity, but a proper measure of exercise strain to stimulate change!

Moreover, if you visit our Case Study section, there you will find a variety of trainees, some of whom train all sets to fatigue, while others prefer a higher-volume approach. In effect, JReps™ is a method that allows you to adjust volume and frequency based on intensity of effort. JReps™ is a method that allows you to manipulate the variables in accordance to your individuality!