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

 

Brian D. Johnston and JReps™ Background With over 25 years training experience, I have implemented and encountered just about every training modality, including powerlifting, Olympic lifting, the Weider System, Superslow, Heavy Duty, Periodization, and dozens of variations in bodybuilding-style exercise. With a passion for physique augmentation, I focused on optimizing muscular size and experimented widely, and during my years of exercise and observation, some things began to become obvious. I have concluded that the most muscular individuals were not necessarily the strongest, in that they did not necessarily lift the heaviest weights in the gym. Certainly those with large muscles were strong, but that they placed far more emphasis on muscular contractions, maintained constant tension within a limited range of motion, aimed for a skin-tight muscle pump, and constantly changed exercise selection, variables, and overall program design and demands to keep the muscles 'on edge' as much as possible. With similar conviction, I noticed that when I aim for those above factors in training, I produce muscular size or, at the least, maintain greater fullness in my physique. In effect, constantly overloading my muscles and focusing on progressive overload in the same exercises, performed in a traditional full range of motion, produced little if any change after a certain point, but which served to maintain some muscle size at best. It was when I concentrated on muscle feel and pump while performing exercises in nearly any random (yet logical) manner that I achieved my best results, i.e., whenever there was a 'shock' to the muscles because something new and unusual was done did I produce change ­ change begat change. Although not the best of photos, this leg shot at age 23 shows some development, but certainly not good genetics after 8 years of training. At age 34, Brian's legs were beginning to fill out, mostly as a result of intense squats and lunges. They measured approximately 25-inches. Brian 's legs at age 41 (at the time of writing the book Zone Training: JReps™ Exploded View), which now measure 26-inches. They look only a bit larger than at age 34, but the detail and shape improved significantly, and as a result of JReps™. Age 19, after 4 years of bodybuilding. Age 23 and lean at a bodyweight of 164 pounds. 194 pounds and fully carb loaded at age 35. Typical weight without the carb deplete-load was 190 pounds. With 20-years of exercise, just about every method was tried, from Heavy Duty, Superslow, Periodization, traditional 'volume' programs in magazines, POF, etc. At age 40, Brian was flattening out (especially in the chest), and he thought age finally caught up to him. Even with very intense training, something was lacking in how his muscles felt during a workout, and with a lack of fullness sustained after workouts.   Photo April 20, 2007, age 42 and 206.5 pounds. Note that the photo at age 40 and the one at age 42 were taken under the same conditions and in the same location. All this explained why JReps™ and its multitudinous possibilities worked so well, to bring my all-time best muscular size and conditioning at age 41, and at a weight of 200 pounds, and then 206.5 pounds at age 42. But while experimenting with JReps™, and without thinking in a 'bodybuilding' direction, my only concern was to make exercise more effective, i.e., to reduce or eliminate any sticking points and make the entire range of motion equally effective. What happened from the first workout was an unusually intense muscle pump, from only 3-4 exercises. Now, fully understanding the nature of JReps™, I am not surprised why the method works so well. Hindsight! It has been argued that I have unusually good genetics, which is not the case. My genetic potential is average at best, having trained 25 years, since age 15, to produce about 60 pounds of added body weight (some of which would have transpired as a result of natural growth). Various photo selections are presented below, with ages indicated under each. It can be seen that I did develop muscle throughout the years, but even after the initial 5 years of exercise, when progress often is best, I still was not a very muscular individual ­ in good shape and it is obvious I weight trained, but nothing exceptional. What is most obvious is my overall appearance. I am only slightly larger in the final photograph than what I was in previous years, but my look has changed ­ fuller muscles with deeper muscle separation, as a result of a bodybuilding approach as opposed to a strength training approach (e.g., standardized programs of full range training with an emphasis on progressive overload). Also, refer to the second last photo, which shows me a few days after my 40th birthday. At that time, I was not content with my training. My program was starting to become more 'standardized' with a focus on weight progression, for the sake of implementing a simple routine because of my hectic work schedule. I was as strong as always, but my muscles began to flatten and I lost some fullness. Four months later I began with the JRep method, which eventually brought me to the last photo at age 41, and my most muscular body weight to date. My previous best muscular weight was 190 pounds, although with a sufficient carb depletion-load I was able to increase my weight to 195 pounds, albeit with a bloated appearance (see photo e). Since age 35, my body composition has held steady at about 10% fat, which indicates some fat gain at the current 200+ pound mark, but far more muscle gain. What helped me to achieve more muscular size over the years was careful attention to my patterns of response, of what worked and what did not. And what worked was the combination of training in a limited range, focusing on muscle tension and constant contractions, and aiming for that big pump while reaching muscular fatigue. I find that most modern-day bodybuilding is far too eclectic and high volume oriented, whereas much of the high-intensity crowd is too dogmatic and standardized. It was the combination of the two, by way of JReps™, that made the final difference. Brian's back at age 41 (photo July 2006) Lifestyle Compliance However, could other factors account for my change over the past year? It was argued that the mere change to JReps™' was the catalyst, which certainly is part of the equation. But we need to look at this objectively. The number of things I have tried or changed never produced such a jolt in my physique, particularly at this age (and being much closer to my genetic potential when change is harder to come by), which suggests the influence and impact that this method has on physique enhancement. Nor has any other method worked so well to sustain my mass, from workout-to-workout (that fullness one desires between workouts) and over the course of a year, at the time of publishing this book. My nutrition has not changed, in that I essentially eat the same foods, such as oatmeal for breakfast, a protein shake and mixed nuts for lunch, some fruit for snacks, etc. JReps™ Application My training is highly eclectic, in that no two workouts are the same. My application of JReps™ varies significantly, depending on what I may have done in the last few workouts and what I'm curious to try. And, of course, my sets often are improvised or altered on the go, as I feel my way through every inch of the ROM. I have favorite exercises, but strive to try new exercises, or those I have not implemented for some time. How I execute an exercise varies, such as the manner in which I complete each zone, but also the quality of tension (e.g., the use of bungee chords, even on variable resistance machines). The measure of set volume does vary somewhat, depending on the manner of execution, e.g., a standard set of 2-3 zones as opposed to the inclusion of a set variable like a descending or extended set. Usually 3-4 exercises for large muscles and 1-3 exercises for smaller muscles will suffice, based on a three-way split as follows: 1. Sunday: Back, Rear Deltoids, Biceps, and Neck. 2. Tuesday: Legs, Rotator Cuffs, Forearms, and Abdominals. 3. Friday: Chest, Front & Side Deltoids, Triceps, and Low Back (MedX machine). Documented Changes It should be noted that at times I've had larger measurements, and I have weighed more. However, I have never weighed 200 pounds at 10% body fat, and my measurements are the largest they have been at this body composition. Moreover, measurements are taken at specific sites, whereas my overall appearance and muscle fullness is the best it has been. From my best measurements at age 35 until now (age 42), my thighs are half-inch larger, my arms almost half-inch larger, and my overall physique more rugged and detailed. My waist has increased only a quarter inch, which size increase likely has more to do with specific and direct work on the MedX Lumbar Extension machine than fat gain, since my fat increased slightly less than 2-pounds over my entire body.

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