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

 

Richard Ellison and JReps™ By Gareth Coombes The picture set below is of Richard Ellison from the UK, a mixed martial artist, age 24 and 6' 2" tall. His goal was to increase shoulder strength and size before turning pro. The photo on the left was taken July 7, 2006. He did not weight train thereafter until July 17. The photo on the right (after 5 sessions and three weeks!) was taken August 3, 2006. Mr. Ellison was coached under the direction of Gareth Coombes (click here for Gareth's success story). Now, check out the photo comparison below. The first photo was taken on Monday the 17th Of July, prior to a JReps™ workout (Mr. Ellison was used to strength training, but took took weeks off before hitting it JReps™ style). The Second photo was taken on Monday the 24th July. Again, Prior to a workout and after only ONE workout. These photos clearly indicate that growth occurs rapidly, if it is to occur, and that getting stronger on exercises for several weeks or months (without any physical change) is a secondary indication that growth will not (some day) transpire just because you are determined and consistent. It is the 'shock' of a unique challenge that brings about muscular change best. Further note that in both photos there is slight bruising toward the insertion of the biceps, although difficult to see, thus placing a definite time line on the proximity of when the photos were taken. Background History: Richard has extensive strength training experience and has been training for a total of five years. Initially he trained with a traditional volume approach, but he found the need to reduce his training volume significantly after he took up mixed martial arts. The 10 hours a week he was dedicating to bodybuilding pretty much flattened his energy levels for this new hobby, and so for the past couple of years Richard increased the intensity and quality of his workouts while lowering volume. While his workouts can be spaced somewhat sporadic in nature, he still has managed to maintain his physical conditioning while increasing in strength. This has been achieved without adversely affecting his martial arts practice. On average, Richard usually finds time to workout twice a week, which had proved somewhat adequate, thanks to the quality of execution of exercises and his mental work ethic in the gym. On average Rick usually performs 4-5 sets for large muscle groups and 2-3 for smaller ones; he still refuses to train his legs though. Being a close friend we have worked out together in the past and I have had him perform a wide range of set variables that, thanks to his top physical condition, he was able to undertake with gusto. I have never been disappointed in the level of effort he puts forth and he is well used to and more than capable of training to failure and beyond. Variables I have had him perform include: Rest Pause Supersets Strip Sets Partials Burnouts Mega sets Negative Only Consolidation Programs (when time was limited) Lifestyle Compliance: Richards's goal was to increase his shoulder stability, size and strength. He wanted the strength to increase his punching and grappling ability and, if possible, an increase in muscular size to improve his self confidence. He has, for a long time, been concerned that his shoulders were somewhat boney in appearance, and after making the decision to turn pro he said that he wanted to make a big visual impression on his opponent when he enters the cage for his first fight. He stated to me that he was willing to perform "whatever it takes" to achieve these goals. On July 7th, 2006, we met up and I explained the basic tenants of the Johnston Rep Method™ and had him perform several exercises so that he could get a feel for it. He 'got it' and remarked that he "couldn't ever remember his arms being this pumped..." he then suggested that we undertake a series of workouts using the JReps™ method exclusively. I went about preparing various exercise choices and loads based on information I had gathered in our past workouts. I generated a rough plan of attack that could be changed on the fly, depending on how he felt prior to and during each workout. This was due to the fact the he also was performing various other forms of exercise while fight training. It was to be another 10 days until his first true JReps™ workout. He did not perform any strength training during those 10 days, just his MMA training. The only supplement that Rick took during the experiment was a high calorie mass gainer; he started taking it one week before the first workout and continued to take it throughout. He had used this kind of supplement before, but with no apparent effect on his body composition or appearance. I didn't see any harm in him taking it, though, and I wanted his body to have as good a pool of nutrients as possible. I was expecting rapid scale changes to occur, much like they did with myself, and so I didn't want to risk him being overly taxed in the nutrient department. General and Unique JRep™ Applications: We performed what could be best described as a JReps™ Blitz in terms of volume, but frequency remained fairly modest with only about two workouts a week. Rick was going to be concentrating on shoulder exercises at the start of each workout, followed up by arms, chest or back work. Every third workout I switched things around for him by having him performing arms, chest or back first, then some not-to-failure shoulder work. Rick did not train legs at all during this experiment, but we are planning a leg blitz for him in the autumn. An average workout would have Rick performing 5-6 sets for his shoulders followed by 3-4 sets for other body parts trained. Working in addition to our staple JReps™ thirds extreme and thirds reverse extreme. We also experimented with rest pause JReps™, superset JReps™, negative only JReps™, fractals and even drop sets JReps™. Remember, we were aiming to force the body to change, and to not even give it a choice in the matter... adapt or die. Looking at the photos, I think it chose to adapt, and in fact, it did so on a grand and rapid scale. Comments about the JRep™ Method: "As the photos show , I don't think it is an understatement to say that I have achieved my goal of having larger stronger shoulders. I remember the first pure JReps™ workout Coombes put me through. He had me perform a set of laterals on his Deltforce, a set of neutral grip overhead presses, then I hit the rear delts with a set on the pec deck (reversed), and finally incline presses. All in thirds extreme! I have never ever had such a strange sensation in my shoulders; it was as if every ounce of blood in my torso was rushing into the area and I was hooked! I could feel a strange and strong rapid pulse deep inside the shoulder as if more and more blood was going to where it needed to go. As you can see from my head and shoulder shot, I now have some serious separation happening, which I hope will terrify anyone who I meet in the cage. As Coombes would shout at the end of each workout mission accomplished, I am looking forward to many more productive workouts using this new style." Richard Ellison Head and shoulder shot taken August 9th, 2006. Documented Changes: We did not keep track of body composition or even extensive bodypart measurements during this experiment, as we are both examples of the casual end user of the method. I am not the owner of an esteemed I.A.R.T. trainer certificate, but thanks to their educational materials, I do have an understanding about what the body needs to bring about physical change. I can understand and appreciate the detailed recording that goes into a good case study and the reasons a fitness clinician need to do this. But our primary goal was to see what would happen with the emphasis on the word SEE. We entered each workout with glee knowing that something good was going to transpire, because of the soundness of the JReps™ method and our application of it. I can honestly say that training with Rick was the most fun I've had in the weight room for a long time. Bodyweight Changes Before First Workout Weight 151 lbs (17th July) Before Eighth Workout Weight 155 lbs (9th August) Upper Biceps measurement cold prior to first workout was 12.25 inches and would pump to about 12 11/16 inches after traditional rep modality arm work. Biceps measurement cold prior to workout 8 was 12 13/16 inches cold and pumped to 13 9/16 inches after JReps™ arm work. Below: Arm Montage from left to right. July 17th, July 24th August 9th, 2006. Below: Body Montage from left to right. July 7th, August 3rd, August 9th, 2006.

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