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

 

Charlie Haire and JReps™ Background I have been a HIT trainer for over thirty years. Dr. Ellington Darden took me through my first Nautilus workout in 1975, and since then I always have trained to muscular fatigue. The intensity of my workouts always has been at the highest level, and for those who doubt it, I have a DVD on E-bay called Raw Intensity. My workout frequency has varied from three times per week, two times per week, and one time per week, depending on the circumstances, while being a high school football coach and athletic director. I have trained, at various times, on Superslow, static holds, negative-accentuated, and for the past year negative-only. In December of 2005, after a conversation with Brian Johnston, I tried a split workout, Monday ­ back and biceps, Wednesday ­ legs and abs, Friday ­ chest, delts, and triceps. In January of 2006, I trained on the above split using negative-based JReps™. Lifestyle Compliance I have, for the past year, taken 15mg of DHEA, 25,000 i.u. of Beta Carotene, 500mg of vitamin C, and have consumed a protein drink thirty minutes after each workout. The protein drink consists of one half-cup of organic chocolate milk, one half-cup of organic whole milk, and one scoop of whey protein, for a total of about 270 calories. In January 2006, I reduced my calories from 2400 per day to 1800 per day. In February I reduced calories to 1500 per day. All other factors have remained constant. JRep Application I have been training negative-only on most exercises for one year up to my experiment with JReps™. It was natural for me to apply JReps™ to negative only training, although some exercises, such as negative chins and dips were not done in JRep™ fashion. Several exercises, wrist curls, pendulum squat, Nautilus low back, stiff-legged deadlift, calf raises, triceps extension on the OME, and Nautilus ab machine were done in regular JRep™ Halves style. I used a different workout every four weeks, listed below. Each zone was taken to fatigue. A description of negative JReps™ follows. Negative Only JReps™ My performance of negative-only reps involves eight to ten seconds to lower the weight, then as quickly as possible the weight is returned to the start position for the next rep. I generally perform six reps in this manner. When six reps can be done at ten seconds each, the weight is increased. For the most part, I performed the negative-based JReps™ in Halves. Most isolation exercises were done in the most contracted position first and the stretched position thereafter. Compound (multi-joint) exercises were done in the stretched position (bottom) first. The pullover is an example of the stretched position being done first because it was harder. On occasion the zones were reversed for variety. Most exercises were done on Negative-Attitude equipment, which allows a trainer to lift the weight for a trainee, and with little effort. Some exercises, such as the Pendulum Squat, did not allow for negative only exercise and had to be performed in a normal fashion. JRep™ Thirds were done on one set of biceps curls and triceps extensions in weeks seven and eight. Thirds are much harder. The JRep Thirds were followed by a negative-only JRep™ Thirds set; the pump was incredible. Weeks 1-4 Back/Biceps (halves): NO Pullover (contracted 1st) NE Row (contracted 1st) NO Rear Delt (contracted 1st) NO Chins (regular) NO Curls (contracted 1st) Reg W. Curls (stretched 1st) Legs (halves): NO L. Press B/T NO L. Ext. T/B Pendulum Squat B/T Low Back/SLDL (Low back contracted 1st; SLDL stretched 1st) Calf Raise T/B NO Rotary Torso (regular) Chest/Delts/Triceps (halves): NO Flyes T/B NO Dips (regular) NO Lateral Raise T/B NO Press B/T Triceps Ext. T/B Ab crunch B/T Weeks 5-8 Back/Biceps (halves): NO Pullover T/B (stretched 1st) NO Behind neck B/T (contracted 1st) NO Rear Delt T/B (contracted 1st) NO Behind Neck Chins Shrugs T/B (contracted 1st) Multi Biceps (contracted 1st) thirds NO Curls T/B (contracted 1st) Legs (halves): P. Squat B/T NO L. Ext. T/B NO L. Press B/T Low Back/SLDL T/B, B/T Sissy squat B/T Calf raise B/T Hip flexion T/B Chest/Delts/Triceps (halves): NO Flyes T/B NO F. Raise T/B NO L. raise T/B NO Triceps B/T NO Dips Triceps ext. Thirds Abs B/T Comments Negative JReps™ require a high pain threshold. They hurt much worse than negative only reps, especially when doing the stretched position last. There was a much larger muscular pump and it sustained much longer. I found I required a thirty-minute nap after each workout. Also, after every four weeks, I needed a week off. I did perform one basic whole body workout during the off week to check strength. I have observed more striations in my legs, as well as more fullness in my arms that I have never experienced before. Strength Test The strength test consisted of the three-minute squat routine on the Nautilus duo-squat, one minute chin-up, followed by curls on the multi biceps, one minute dip, followed by over head triceps ext. on the OME. This workout was done one week before JReps™, and at every four-week break. Beginning: 185-lbs @ 3-min. BW @ 45-sec. 50-lbs x 11 reps BW @ 60-sec. 40-lbs x 12 reps End of 4 Weeks: 210-lbs @ 3-min. BW @ 60-sec. 60-lbs x 12 reps 30-lbs @ 55 sec. 50-lbs x 12 reps End of 8 Weeks: 235-lbs @ 3-min. 30-lbs @ 60-sec. 70-lbs x 11 reps 40-lbs @ 60 sec. 60-lbs x 12 reps In thirty years I have not completed the three-minute squat with 285lbs, nor have I completed a one-minute chin with 30lbs or a one-minute dip with 40lbs. After eight weeks of negative JReps™ I completed all three. Documented Changes After 8 Weeks: Neck +.25"; Chest +1"; Arms 1/8"; Forearms +1/8"; Waist -1"; Thighs +1"; Calves 0; Wrist 0; Bodyfat -2mm; Weight +4.6lbs; Thoughts I believe a regular JRep™ set followed by a negative JRep set may produce better gains. I also believe JRep™ pre-exhaust sets produce more growth. After thirty years of lifting, I find the need to change workouts every four weeks; whether it is mental or physical, I don't know. Also, a better combination of negative and regular JReps™ may produce better gains still. I will attempt several more weeks of JReps in many combinations, and will continue to use the split workout. Thanks to Brian Johnston for his continued work in this field. Also, thanks to Andrew Shortt for his thoughts on my training, and to my workout partner Tim Caudle.

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