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

 

Gareth Coombes and JReps™ Background History I have been resistance training for 3 years, and I initially trained the Mike Mentzer Way, following the ideal routine described in Heavy Duty II. At first, it was quite a productive method in both strength gains and size, but I stagnated after about 3 months, and rather than risk an injury with the sort of weights I was subjecting my joints and ligaments to, I looked for alternative answers. I stumbled across the I.A.R.T. and I ordered The Works CD (a bargain, I cannot recommend highly enough), and I slowly started to implement blitzing techniques and chaos training methods into my workouts. As a result, I have tried a huge number of set variables over the past couple of years you name the variable I can show you how to do it. I was particularly fond of negative only and forced negative training, sometimes using them exclusively for extended periods. I also have been a keen employer of rest pause and drop sets. I was experimenting mostly with partial variations and supersets prior to my implementation of the Johnston Rep Method™. . Lifestyle Compliance I had decided in February 2006 that I would make a final push to lose the remaining unwanted and tiresome fat that I had been carrying around with me for the best part of my adult life. Keep in mind that I had already started to lose body fat and had lost 15 lbs by the time of my first JRep™ workout. And so, I was relatively carb depleted with flat looking muscles when I started. I was not expecting to see as good of a pump or response as I did either, due to the carb factor. Supplement wise, I was not talking anything more glamorous than a multi-vitamin and multi-mineral no protein powders or creatine (which I dislike anyway) was used. Nor have I taken any sort of 'hormonal support' during my exercise career. I was, however, using a post workout carbohydrate replacement drink, which is the only sports supplement that I use on a continual basis, even when limiting the amount of calories and carbs in my diet. I also continued to train on my traditional split. Monday was Biceps and Triceps, Wednesday was Legs and Delts, and Friday was Chest and Back. I didn't change anything else in my workout; set volume remained the same, as did the order and execution of the exercises. I find it pretty daunting to implement lots of variation when dieting. This leads me into the 'get the workout over and done as quick and efficiently as I can, and I will make up for it during the post diet Blitz' mindset. I decided to test-drive JReps™ for my arms only for the first month or so. If it was going to give me as much of a pump as the guys on the various HIT forums were saying, then at the least I would get a bit of a mental boost while still on the diet. General and Unique JRep™ Applications Initially I performed JReps™ in extreme thirds fashion since, like I said, I was testing the method solely on my Biceps and Triceps, the two muscle groups that I have the best mental connection with. I later implemented thirds extreme reverse, which I found the best of the bunch when it comes to biceps, but I later discovered, with experimentation, that my triceps feel much more zapped when done in halves extreme. As of late, I have started experimenting pre-exhaust JReps™. For example, I select a weight that will let me perform 6-8 reps in the stretch zone of a biceps curl machine, followed immediately by working the stretched zone of palms up Pulldown on the lat tower again for 6-8 reps. I then rest for 20 seconds and work the middle zone of each exercise another 20 second break, then the final third of each exercise is performed. Another variation which I found fun (if that is the correct word to use) is one that I was calling a JReps™ micro set, which I later found out Johnston had termed Fractals. I usually perform this on a Pulldown machine, but it works well on most compound moves and some isolation exercises, so long as the range of motion is large enough. When I perform this variation I usually do it at the beginning of a workout, sometimes as a warm-up. However I have found it useful to use it on the fly, when I have made a miscalculation with the level of resistance I am using. Starting in the most contracted zone, I aim to perform a set of 10 repetitions in 10 seconds. Sounds quick, I know, but I concentrate on my hands moving about 3 inches or so up and down in each of the 6 zones in which I would work through. Although 10 reps in 10 seconds sounds like light speed cadence, it actually is performed at the same stroke speed as a normal JReps™ third is performed, and because of the smaller stroke distance, it can be performed just as safely. Following each zone I rest for 10 seconds then proceed into the next mini set, and with each consecutive set I let the weight retreat into the next zone and again aim to perform 10 more reps. By the end of the final micro set, you perform 60 mini contractions with a TUT of 60-seconds. I find it a useful method for when I have under calculated my resistance level in an exercise, and so it is a good weapon to have in the armory to 'save' the set, rather than continue and perform the set with a sub optimal resistance for thirds. Comments about the JRep™ Method I vividly remember my first JReps™ workout. It was akin to Kubrick's 2001: A Space Odyssey. During the opening scenes of that movie we are witness to the ape that after touching the monolith discovers that he can use a long bone as a tool or weapon. At the climax of the scene we see the ape rising to his feet with the music reaching its climax as he smashes the 'tool' from above his head into the ground, thus shattering the other bones in the process! The ape realizes what he has stumbled across and how he can use it to defeat his foes. I now know how that ape felt! The same profound sensation came across me as soon as I lowered the grip bar of my biceps curl machine after performing my first set of JReps™, although not to the accompaniment of stirring music, which I admit would have been overly dramatic. This method has changed my view, not to mention preference, of how exercise movement should be executed. I can not see traditional full range repetitions returning to my gym exploits any time soon. Why would I? What have I got to gain from them? Regardless of how they are performed, I find they are severely lacking compared to JReps™, and even the most basic form of JReps' make traditional full range reps feel lacking in comparison. Within minutes of performing that first JReps™ set I could tell something was going on inside my biceps, a strange pulsing sensation; they were getting swollen and engorged, as Arnold would say "it's like someone's pumping A'ir into them." That random feeling of a super workout, which for me was once every couple of months if I was lucky, the feeling that you have actually achieved something and caused a change to occur is now only minutes away! It also lasts, in that for the next few days after a workout the muscles feel good, sore, but painfully good as they are still pumped to a greater extent than normal. As I stated earlier, I was initially just going to try the method out on my upper arms. I was performing two set for biceps and two sets for triceps, and all the exercises in one workout were done in extreme thirds; and then the next workout in extreme thirds reverse. The order of the workouts was biceps machine curls, nautilus triceps extensions, biceps machine hammer curls, and finally standing triceps rope extensions. I took a 60-second break between each set. Documented Changes The photos show my results after using JReps™ for 7 weeks that's just 7 workouts for my upper arms, which are now a full 3/4 of an inch larger cold than they have ever been. There is a visible difference in the shape of my lower biceps area. Even at my high body fat level the improvements are still clearly visible. You can see the insertion point area of the biceps that now rises up dramatically when my arm is outstretched. The same can be said for the horseshoe area of my triceps, but it is hard to catch that on camera due to my current fat levels. However, in the photos provided you can see the size difference as the triceps now hang lower. Obviously after making improvements like this after only 7 workouts, I am ecstatic. And since the photos were taken, I have started to implement the method into the rest of my training. Results have been just as forthcoming with other body parts, especially my legs. Photo 1 (left) May 1st at a bodyweight of 262lbs: This shot was taken after my first JReps™ workout in which I trained just biceps and triceps. Photo 2 (right) August 1st at a bodyweight of 249lbs: This was taken after my latest JReps™ workout, in which I trained chest, delts and arms. At that time I was using JReps™ for a total of 14 weeks for arms and 7 weeks for the rest of the body, JReps™ exclusively! As you can see, now I have started using the method on all body parts it has made a vast difference. The strange thing is that I now weigh 249 lbs and yet weighed 262lbs in the first photo. The photos make it look the other wayaround. However, you can tell from my face in the second photo that I lost fat. On a final note, I am not delusional and I do expect the measurements of my arms to come down significantly while I continue to lose body fat; drastically even, if I attain my target of 220 lbs at 10 percent body fat. At the moment I am 252 lbs and probably around 28 percent body fat, maybe more, and so I know I have a fair bit of padding to shed in that regard. However, the increased size and fullness of my muscles between workouts have been a great mental catalyst for my quest for more fat loss. As I have noted in my past weight loss efforts, psychologically there is nothing worse than being fat and flat! Photo A (below) was taken on the 1st May 2006 Bodyweight = 262 lbs; Cold Upper Arm Measurement = 18 inches cold (Photo A taken at 18 5/16ths inches pumped) Photo B (below) was taken on the 19th June 2006 Bodyweight = 256 lbs; Cold Upper Arm Measurement = 18-3/4inches cold (Photo B was taken at 19-1/4 inches pumped)

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