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

 

Deane Cooke and JReps™ Background History I recently embarked on a 12-week I.A.R.T. Case Study with the objective of getting myself back into top-notch physical condition. I wanted to significantly improve my Physique by decreasing my Body Fat level while at the same time increasing my Muscle Mass (particularly Deltoids, Upper Arms and Forearms). For purposes of this Case Study, I participated in the dual capacity of both Trainer and Trainee (Subject). I am currently 58.5 years of age and have been self-employed as a Fitness Professional for the past seven years. I have been involved in exercise for most of my life, with over 43 years of actual training experience and many more years of prior exposure before I started training, through my Father's profession as the Owner/Operator of a Health Club in Toronto. I am quite certain that over the course of time, I have employed just about every Training Method, Strategy, Technique or Variable available, in an effort to Build Muscle, improve my Physique and Gain Strength. If I started right now, I'm not sure that I would be able to list all the things I've tried, before I turn 59. I am certainly no stranger to intense physical exercise having trained for, and entered a couple of Physique Competitions in 1972 and '74. In the past several years my workouts have been geared toward simply maintaining a reasonably good level of Physical Condition in terms of Muscle Mass, Strength and Functional Ability. Prior to undertaking this 12-Week Case Study, I had been experimenting with the JReps™ Zone Training™ Methodology for several months and I found it to be a most efficient, productive, enjoyable and satisfying way to train. Because of all the positive Zone Training™ benefits I had experienced, my strategy was to continue to employ this training method as the cornerstone of my Case Study workouts. However I was concerned that my body would not respond dramatically to further application due to its familiarity with the stimulus. I did ultimately proceed with this plan confident that the combination of working to improve my JReps™ Technique and introducing new, unusual Frequency and Volume demands, would stimulate my body to make the changes that I desired. So, my strategy was to increase workout Frequency and Volume beyond my normal levels, predominantly employing the JReps Zone Training™ Methodology. For the most part, over the course of the Case Study, I employed a 3-Way Split Routine, training 3 times per week, for 25­35 minutes per session. Alterations were made throughout the process when I felt they were required (for either physiological and/or psychological reasons). Lifestyle Compliance During the past few years I had become quite undisciplined in my dietary habits, eating pretty much anything I wanted, when I wanted. That is not to say that I had let myself slide to the point of going completely off the rails. I still had enough awareness to eat a lot of good foods as well, but overall my eating habits were not what they should have been to properly support good health and optimize physical development (especially for a Personal Trainer and at an advancing age). In terms of my Nutritional Strategy for the Case Study, my main interest was to see how far very simple dietary changes combined with the application of a properly designed exercise program could take me toward achieving my objectives. The adjustments that I made during the 12-week Case Study were to simply clean up my diet, by consuming a good balance of wholesome foods, eliminating or at least drastically reducing junk foods and cutting back on portion sizes. I also regulated how often (5 feedings per day), and when I ate. I felt that if this nutrition strategy was successful, it would serve as a valuable source of information for me to share with my Clients. It would graphically demonstrate what can be accomplished (at least by one individual, namely me) with some attention to simple dietary basics (combined with a properly applied Exercise Program), without having to resort to extreme measures on either front. The only alteration to my Supplement intake during the course of the Study was the inclusion of MD+ 'Resolve' Pre-Workout Anabolic Primer (to improve workout energy and endurance) at the 5-week point and MD+ 'LipoFlush' Fat Loss Supplement for the final four weeks. The only other lifestyle compliance change that I made was a concerted effort to get a little more sleep then normal. General and Unique JRep Applications Although I have tried many different Zone Training™ applications, the most effective for me to this point is JReps™ Extreme 'thirds', but with some customizing. My favourite Zone Training™ Technique is what I would describe as a 'Mix and Match' approach to Exercise and Zone selection. This involves working a Set for a Specific Body Part within the JReps™ Extreme 'thirds' framework, without the limitation of using a single exercise for all three zones. When working a specific Body Part, I like to mix the exercises to better match and more effectively target the muscles within the Zone being worked. An example of an effective Back Sequence is as follows: Arm Sling Chins (Mid Range) >20 second rest Arm Sling Lying on Floor Pullups (Top Range-Contraction) >20 seconds Parallel Grip Chins (Bottom Range-Stretch) This approach was very stimulating physically and mentally. It enabled me to really focus on each of the Zones being worked because each of the exercises was selected and geared to target a specific zone. It's fun to get creative and come up with, and tryout new and more effective exercises for each Zone. It keeps things stimulating and fresh. In addition to my Back, I utilized this 'Mix and Match' approach on a regular basis in my Case Study training for most Body Parts, including Chest, Delts, Quads, Biceps, Triceps and even Forearms. I tried to change things up quite a bit each Workout to keep my Body guessing as to what was to come. Comments About the JReps™ Method The JReps™ Zone Training™ Methodology has really given my training a shot in the arm, not only physiologically, but also psychologically. It has injected new life into my Workouts, which I thoroughly enjoy again, and look forward to, as opposed to feeling that I somehow have to squeeze them in. For the most part I did achieve very good pumping and deep muscle fatiguing effects from my Zone Training™ sessions while not experiencing the systemically exhausted feeling I had come to dread in the past from conventional HIT and HVT. And as noted by many others who have tried the method, my muscles do feel much fuller between workouts then they do with Full Range of Motion Training. Based on my extensive previous experience, I feel certain that I would not have achieved results of this magnitude at this stage of my life without Zone Training™. Documented Changes I was very pleased with my Case Study results, especially in light of my age and previous exercise experience (my body has grown very accustomed to strenuous exercise so it is very difficult to surprise it with the imposition of stresses sufficient to stimulate desired Muscle Mass changes). I lost 14.5lb. Body Weight and reduced my Body Fat from 10.3% to only 5.9%. Body Fat Percentage was measured using the comprehensive, highly accurate BioAnalogics ELG III ElectroLipoGraph Body Composition Analysis System. My Lean Body Mass to Fat Ratio improved from 8.7-1 to 16-1 (the recommended optimal ratio for me is at least 5.1-1). I lost 4 inches off my waist measurement, restoring my Abs to the high standard that I haven't enjoyed in several years. In spite of the Weight and Body Fat loss, girth measurements revealed that I actually added some Mass to my Shoulder Circumference and Chest, while maintaining my Forearm size. I lost a little size off my upper arms but I think there was a little fat there at the start, and they look much better. Most important is the vastly improved appearance of my Physique overall, as the accompanying photos indicate. Virtually all Body Parts improved rather dramatically. All of this was achieved with no radical training or 'Blitzing' at any point in the process, and no extreme dietary practices, carb depletion or loading. Just a very 'individualized' application of JReps™, Zone Training™ and some fairly modest dietary adjustments. I take a great deal of pride in the fact that at 58.5 years of age I have been able to achieve a more then reasonable facsimile of the physique that I had in my mid-twenties.

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