J3 University: Recent Episodes

John Jewett III

J3 University is an online education and coaching service made for bodybuilding and physique enhancement. Our podcast interviews experts in the field of research and coaching to bridge the gap between science and in the trench experience. Come and empower yourself to a higher level of physique development.

Peak Week PEDs explained: what actually matters before stepping on stage.

Too many bodybuilders make last-minute drug changes hoping for a harder look, but those decisions often make physiques worse. In this episode, we break down which peak week PED strategies are worth considering, which ones are based on bodybuilding myths, and why testing and individualization consistently outperform cookie-cutter protocols.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

How to lose the last bit of body fat for contest prep without destroying your physique.

Getting stage lean isn't about doing more cardio, eating less food, or throwing more supplements and drugs at the problem. In this episode, we break down the biggest mistakes bodybuilders make in the final weeks of contest prep—and what actually works to get peeled while preserving muscle, recovery, and performance.

Whether you're a bodybuilding coach or competitor, this episode explains why more isn't always better when chasing your best conditioning.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

Most lifters don't need a new workout—they need better exercise selection.

In this episode, we break down the exact framework we use to evaluate every exercise in a bodybuilding program. We cover movement redundancy, range of motion, fatigue cost, progression, and how to choose lifts that actually match your body instead of blindly following trends.

If you want more growth without adding more volume, this episode will change how you build your training forever.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

How often should you train each muscle for maximum muscle growth? The answer isn’t as simple as “twice a week.”

In this episode, we break down the science behind training frequency, why more sessions don’t always produce more muscle, and how elite physique coaches actually decide when to increase—or decrease—training frequency. We also discuss volume, specialization phases, recovery, exercise selection, and the biggest mistakes lifters make when designing their training splits.

If you’re trying to build more muscle, bring up lagging body parts, or optimize your bodybuilding program, this episode will help you make smarter programming decisions.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

Are electrolyte powders actually improving your workouts, or are most bodybuilders paying for something they don't need?

In this episode of the J3 University Podcast, we break down the science behind electrolytes, hydration, sodium, potassium, magnesium, sweat loss, and resistance training. We explain when electrolyte supplements can improve performance, when plain water is enough, and the few situations where adding extra sodium actually makes sense during contest prep or training in extreme heat.

If you're a bodybuilder, physique athlete, or coach looking to optimize hydration and performance without wasting money on unnecessary supplements, this episode gives you the evidence-based answer.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

Most lifters obsess over protein—but they're focusing on the wrong things.

In this episode, we break down the biggest protein mistakes that can limit muscle growth, hurt digestion, and make your nutrition harder than it needs to be. We cover how much protein you actually need, whether trace protein counts, protein timing, meal frequency, whole foods vs shakes, and common bodybuilding myths that are still circulating today.

Whether you're in an offseason gaining phase or contest prep, these evidence-based strategies will help you get more from your nutrition without overcomplicating it.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

Has science-based bodybuilding started creating more myths than answers?

In this episode, we break down five popular "science-based" training concepts that may be doing more harm than good when taken to extremes. We discuss training to failure, optimal exercise selection, volume, frequency, and stretch-mediated hypertrophy and explain what the research actually says versus how it's often interpreted online. If you're a coach, competitor, or serious bodybuilder, this conversation will help you separate evidence from internet hype.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

Everyone says insulin is the secret to getting huge, but is it actually necessary?

In this episode, we break down the real role of insulin in bodybuilding, why many athletes are using it less than ever, and what actually drives muscle growth, nutrient partitioning, and offseason progress. We also discuss the few situations where insulin may make sense, plus the biggest mistakes that are destroying progress long before insulin becomes relevant.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

What female IFBB pros are actually using to turn pro might surprise you.

In this episode, we break down the real PED protocols being used across Bikini, Wellness, Figure, and Women’s Bodybuilding — and why most female competitors are starting with the wrong approach. We cover HRT, DHT derivatives, Masteron vs Primo, escalation strategies, side effects, coaching mistakes, and what actually drives progress long term.

If you’re a female competitor, coach, or serious physique athlete, this is one of the most honest conversations you’ll hear about female PED use in bodybuilding.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

How do you know when it’s time to move up a bodybuilding division—or if you’re competing in the wrong one entirely?

In this episode, we break down how to choose the right bodybuilding division based on structure, physique potential, health, and long-term progress. We also talk through the hard reality of staying in a division too long, the mental side of chasing wins, and when moving up could actually improve both your physique and quality of life.

Whether you compete in Classic Physique, Bodybuilding, Figure, Wellness, Bikini, or Men’s Physique, this conversation will help you make the right call.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

How to make weight in Classic Physique without losing muscle, ruining your look, or sabotaging your contest prep.

Making weight in Classic Physique is one of the hardest parts of contest prep — especially when you’re too big for your class. In this episode, we break down how to manage weight cap bodybuilding prep, when a physique athlete may need to move out of Classic, how to preserve muscle while making weight, and the biggest mistakes coaches make when trying to bring athletes down too aggressively.

We also discuss refeeds vs de-load output days, staying ahead during prep, GH timing, bodyweight manipulation, and how to decide if Classic Physique is still the right division for you.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

Are trace protein and trace macros actually ruining your macro tracking?

In this episode, we break down whether bodybuilders should count trace protein, how meal frequency really impacts muscle growth, and why food variety may matter more than you think. We also dive into acne on cycle, high estrogen before a first cycle, and blood pressure management for enhanced athletes.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD

👉 https://j3u.site

🎓 Courses Level 1 — Foundations of Evidence-Based Bodybuilding

→ https://j3u.site/level1

Applied Hypertrophy Optimization

→ https://j3u.site/aho

Female Physique Module

→ https://j3u.site/female

All J3U Programs 🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass

💪 X-Frame (Male & Female): https://j3u.site/xframe

🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U https://j3u.site/coaching

💪 Join the Community

📩 Weekly education emails → https://j3u.site/newsletter

🧠 Coaching forums → https://j3u.site/forum

👨‍⚕ Marek Health Comprehensive blood work analysis and professional medical guidance

10% off your first comprehensive J3U panel + additional markers Code: J3U Affiliate link: https://marekhealth.com/J3U

Follow Luke https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John

https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

Still stuck wondering if upper/lower or push-pull-legs is actually best for muscle growth?

In this episode, we break down what actually matters when choosing a training split, how much volume you really need, and why the “best” split depends on your recovery, weak points, and goals. We also cover whether cardio hurts leg growth, how often to train body parts, and what to do if recovery or sleep is limiting progress.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

Most bodybuilders think they need more gear to grow… but that’s usually not the real problem.

In this episode, we break down why many competitors stay stuck with the same physique year after year despite increasing PED doses. We cover offseason cycle design, lifestyle audits, recovery, GH use, side effects, and why better tracking often matters more than adding compounds.

If your progress has stalled, this episode will probably change how you approach your next offseason.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Your contest prep can start falling apart before you even enter a deficit.

In this episode, we break down the pre-prep phase and why it matters for getting truly stage lean without scrambling at the end. We cover body composition starting point, health markers, lab work, training setup, and the behavioral standards that need to be locked in before prep begins.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Most lifters think they’re “growing” in the off season… but they’re actually setting themselves back months.

In this episode, We break down the biggest mistakes we see—getting too fat too fast, poor sleep, inconsistent routines, and training decisions that lead straight to injury. If your off season isn’t producing real muscle, this is exactly what you need to fix.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week

🎟️ Save 20% on ANY J3U Program with code J3UPOD

👉 https://j3u.site

🎓 Courses

Level 1 — Foundations of Evidence-Based Bodybuilding

→ https://j3u.site/level1

Applied Hypertrophy Optimization → https://j3u.site/aho

Female Physique Module → https://j3u.site/female

All J3U Programs 🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass

💪 X-Frame (Male & Female): https://j3u.site/xframe

🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U https://j3u.site/coaching

💪 Join the Community

📩 Weekly education emails → https://j3u.site/newsletter

🧠 Coaching forums → https://j3u.site/forum

Most bodybuilders waste money on the wrong garage gym setup because they build it like a general fitness space instead of around hypertrophy.

In this episode, we break down exactly how we’re designing our own bodybuilding garage gyms, what equipment matters most, how to choose the right centerpiece rack, and the biggest mistakes to avoid before buying anything. If you want a home gym that actually supports serious muscle growth, this is the blueprint.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD

👉 https://j3u.site

🎓 Courses

Level 1 — Foundations of Evidence-Based Bodybuilding

→ https://j3u.site/level1

Applied Hypertrophy Optimization → https://j3u.site/aho

Female Physique Module → https://j3u.site/female

All J3U Programs 🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass

💪 X-Frame (Male & Female): https://j3u.site/xframe

🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U https://j3u.site/coaching

💪 Join the Community

📩 Weekly education emails → https://j3u.site/newsletter

🧠 Coaching forums → https://j3u.site/forum

Most competitors don’t miss their peak in peak week—they miss it months earlier by running prep in the wrong phases.

In this episode, we break down the 4 exact phases of contest prep we use to consistently bring athletes in full, hard, and stage-ready.

We also walk through when to push fat loss aggressively, when to grind, when to start bringing food back up, and why peak week should actually be the easiest part of prep.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD

👉 https://j3u.site

🎓 Courses

Level 1 — Foundations of Evidence-Based Bodybuilding

→ https://j3u.site/level1

Applied Hypertrophy Optimization → https://j3u.site/aho

Female Physique Module → https://j3u.site/female

All J3U Programs 🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass

💪 X-Frame (Male & Female): https://j3u.site/xframe

🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U https://j3u.site/coaching

💪 Join the Community

📩 Weekly education emails → https://j3u.site/newsletter

🧠 Coaching forums → https://j3u.site/forum

If you want to build an elite physique, your health strategy has to evolve with your progress.

In this episode, we break down how serious bodybuilders can manage long-term health risks while still pursuing top-level results. we also cover PED risk reduction, blood pressure and lab monitoring, daily habits that actually matter, and why your exit strategy from the sport may be one of the most important decisions you make.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD

👉 https://j3u.site

🎓 Courses

Level 1 — Foundations of Evidence-Based Bodybuilding

→ https://j3u.site/level1

Applied Hypertrophy Optimization → https://j3u.site/aho

Female Physique Module → https://j3u.site/female

All J3U Programs 🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass

💪 X-Frame (Male & Female): https://j3u.site/xframe

🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U https://j3u.site/coaching

💪 Join the Community

📩 Weekly education emails → https://j3u.site/newsletter

🧠 Coaching forums → https://j3u.site/forum

Most lifters aren’t failing because they’re lazy—they’re failing because their training is overcomplicated.

In this episode, we break down what actually drives hypertrophy and why chasing complexity is killing your progress. We will show you how to simplify your training so you can execute better, progress faster, and actually build muscle.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

Retatrutide is getting a ton of attention in bodybuilding, but most people still do not understand where it actually fits. In this episode, we break down how it works, where it may help during contest prep or post-show, and where it can absolutely hurt performance, peak week accuracy, recovery, and muscle retention.

We also cover real-world dosing considerations, side effects, and why this is a tool for specific cases, not a shortcut every physique athlete should jump on.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

How often should you actually change your workout split — and is switching too soon killing your progress? In this episode, we break down the real science behind exercise rotation vs. repeatability, including what a 2021 study revealed about regional muscle growth and whether variety actually builds more muscle.

We cover how your experience level should dictate how often you rotate, which muscle groups genuinely need exercise variety and which don’t, and how to structure your upper/lower split so you’re covering full muscle actions without stacking injury risk over time.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

If your lifts stop progressing, the worst mistake you can make is assuming you’re actually stalled.

In this episode, I walk through how I diagnose stalled training performance in physique athletes and why most plateaus are misidentified. I explain how recovery, fatigue, rep quality, split design, and exercise sequencing affect progression long before you need to change your program.

By the end, you’ll know exactly how to troubleshoot stalled lifts without sabotaging hypertrophy. If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

Most lifters aren’t limited by science — they’re limited by how hard they actually train.

In this episode, we break down what truly drives hypertrophy from a real coaching perspective — beyond theory and into practical application. I sit down with Steve Hall to discuss evidence-based training, proximity to failure, deloads, volume management, and how advanced athletes actually keep progressing long term.

If you’re serious about bodybuilding, coaching, or maximizing muscle growth, this conversation will challenge how you think about training.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

The fastest way to stall your physique isn’t diet—it’s getting injured and losing training time.

In this episode, we break down the most common bodybuilding injury patterns (elbows, knees, low back, rotator cuff) and how to prevent them with better movement matching, exercise selection, and load management. We also explain how to spot the warning signs early, adjust ROM and resistance profiles, and when it’s time to stop “pushing” and shift into a true recovery phase so you can keep progressing long-term.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

Most lifters “maintain” after a bulk—and accidentally lose more progress than they realize.

In this episode, we break down what actually determines whether you keep muscle after a growth phase: training stimulus + recovery, not a magic maintenance block. We walk you through the assessment we use before the push ends, when to go straight into a fat loss phase, and when a brief hold is smarter.

If you want to stay time-efficient and keep stacking productive phases year after year, this is the framework. If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

If your week-to-week visuals suddenly tank, you’re not “still growing”—you’re stacking dieting debt.

In this episode, we break down the earliest signs your growth phase has stopped being productive—especially the visual shift that tells you fat gain is outpacing muscle. We also cover how prep timelines get ruined, which health/sleep markers matter most, and why “holding” (maintenance) is often the smarter move before the next push.

If you want an offseason you can actually cash in on, this is the decision process. If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

2025 was supposed to be the most science-driven era of hypertrophy training — but instead, much of the “science-based” conversation turned into rigid dogma. In this episode, John Jewett and Luke unpack what actually happened, why black-and-white rules took over the internet, and what lifters and coaches should carry forward into 2026 if the goal is maximal muscle growth.

They break down the biggest misapplications that dominated training discourse this year: the “4–8 reps only” narrative, confusion around training to failure, the misunderstood idea of “growing at maintenance,” and how lengthened partials became a one-size-fits-all prescription. The core message is clear — research is valuable, but only when applied with context. Exercise selection, fatigue management, skill level, risk tolerance, and long-term programming realities all matter if evidence is going to translate into real progress.

This episode is a practical reminder that being truly science-minded doesn’t mean chasing rules — it means learning how to apply data intelligently in the real world.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

If you could only pick one exercise per muscle group to maximize hypertrophy, what would you choose—and which “go-to” movements are actually overrated? In this episode of the J3 University Podcast, John Jewett and co-host Luke Miller continue the series (following last week’s upper-body breakdown) by covering lower body and arm training through a practical lens: biomechanics, repeatability, and long-term sustainability.

They move from spinal erectors through glutes, quads, hamstrings, calves, biceps, and triceps—explaining why certain patterns are easier to progress, which setups hold up best over time, and where popular choices (like rack pulls, walking lunges, seated calf raises, and more) often fall short depending on the individual. The core message stays consistent: there’s no universal “best” exercise—only the best option for your structure, goal, and ability to execute it consistently.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

What’s the single best exercise for building muscle in each upper-body muscle group—and which popular movements are actually overrated? In this episode of the J3 University Podcast, John Jewett and co-host Luke Miller break down their top upper-body exercise picks using a clear, systems-based framework focused on stimulus quality, repeatability, and long-term sustainability.

They walk through what truly defines a “great” exercise, then apply that lens to chest, delts, upper back, and lats—highlighting where machines outperform free weights, why certain classics fall short for hypertrophy, and how individual structure and longevity should guide exercise selection. This is a practical, coach-to-coach discussion designed to help athletes and coaches make smarter programming decisions that hold up over time.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

Most fat loss advice is either overrated or misunderstood—and it can cost you weeks in a dieting phase or contest prep. In this episode, Luke and I break down common “fat loss hacks” and explain what actually moves the needle: adherence, a controlled deficit, protecting training performance, and managing fatigue. We also cover why fasted cardio and intermittent fasting aren’t magic, how to think about carbs and intra-workout nutrition, cardio modality selection, protein targets, and the fundamentals that consistently produce the best results.

Tune in every week for new episodes from the J3 University Podcast.

J3U Resources🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

Programs🏋️‍♀️ Hourglass (Female) → https://j3u.site/hourglass
💪 X-Frame (Male & Female) → https://j3u.site/xframe
🏆 Olympia Prep → https://j3u.site/olympia

CoursesLevel 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

CoachingGet coaching from the J3U team → https://j3u.site/coaching

Community📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

Most amateurs train hard, eat well, and still never reach IFBB Pro status. In this episode, Luke and I break down the real reasons talented bodybuilders stall at the amateur level. We cover controlled aggression, training skill, lifestyle constraints, offseason comfort, and why long-term consistency—not short bursts of effort—is what actually drives elite-level progress.

🎟️ Save 20% on ANY J3U Program with code J3UPOD

👉 https://j3u.site

All J3U Programs

🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass

💪 X-Frame (Male & Female): https://j3u.site/xframe

🏆 Olympia Prep: https://j3u.site/olympia

🎓 Courses

Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1

Applied Hypertrophy Optimization → https://j3u.site/aho

Female Physique Module → https://j3u.site/female

🏋️ Get Coaching From J3U

https://j3u.site/coaching

💪 Join the Community

📩 Weekly education emails → https://j3u.site/newsletter

🧠 Coaching forums → https://j3u.site/forum

You can train hard, eat perfectly, and still feel run down… if your sleep is off.

In this episode, Luke and I break down why sleep becomes such a common bottleneck for bodybuilders, what’s actually causing it (environment, stress load, stimulants, PED-related sympathetic drive, and sleep apnea), and what you can change tonight to improve sleep quality and recovery.

We also cover what to track so you actually know whether sleep is improving, why wearables can be misleading, and the practical “non-flashy” fixes that move the needle the fastest.

If your energy is flat, your training performance is slipping, or your physique isn’t responding the way it should… start here.

Progress isn’t built during perfect weeks, it’s built during the chaotic ones.

In this episode, John and Luke walk through how to navigate holidays, travel, family events, and busy seasons without letting weeks of progress slip away. Instead of pretending life won’t get messy, they show you how to build a process that still holds when it does.

They discuss:

Why different athletes tolerate “off-plan” time very differently
The danger of comparing your flexibility to someone else’s genetics or lifestyle
How to plan around holidays so you can enjoy family time and stay aligned with your goals
Practical strategies for flying, changing time zones, and long travel days
Backup food options, weighing in, and tracking steps so you can make informed adjustments
How to modify training on the road, when to skip the travel-day session, and when to pivot to different splits

If holidays and travel have been the recurring hole in your offseason or lifestyle phase, this episode will help you create standards and systems that survive real life.

Tune in every week for new episodes of the J3 University Podcast.

J3U Resources🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

Programs
🏋️‍♀️ Hourglass (Female) → https://j3u.site/hourglass
💪 X-Frame (Male & Female) → https://j3u.site/xframe
🏆 Olympia Prep → https://j3u.site/olympia

Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

Coaching
Get coaching from the J3U team → https://j3u.site/coaching

Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

Most bulks fail long before training does.
In this episode, John and Luke break down why so many lifters either push body fat far too high or stay so lean they stall progress completely. The goal is finding the middle ground that actually builds muscle without losing control.

They walk through the common mistakes made during massing phases, how to set a productive rate of gain, and what the post-show phase should look like if you want 20–24 weeks of real progress.
They also dig into the lifestyle factors that quietly determine whether your surplus is productive at all — digestion, sleep, stress load, cardio, food accuracy, and training performance.

If you want a clearer framework for running a lean, efficient offseason, this episode will help you rethink how you grow.

Tune in every week for new episodes from the J3 University Podcast.

J3U Resources🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

Programs🏋️‍♀️ Hourglass (Female) → https://j3u.site/hourglass
💪 X-Frame (Male & Female) → https://j3u.site/xframe
🏆 Olympia Prep → https://j3u.site/olympia

CoursesLevel 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female

CoachingGet coaching from the J3U team → https://j3u.site/coaching

Community📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

High reps or low reps — which one really drives hypertrophy?
In this episode, John Jewett and Luke Miller break down the truth behind rep ranges and why most hard stances completely miss the point.

You’ll learn how mechanical tension actually works, why proximity to failure is the real driver of growth, and how to choose rep ranges you can sustain without wrecking your joints or turning your program into a strength block.
Whether you lean heavy or prefer higher-rep pump work, this episode gives you a clear framework for using both.

Want to learn the full training system?
Level 1, AHO, the Female Physique Module, and all J3U programs are inside the links below.

Coaching & Education:
• Coaching: j3u.site/coaching
• Courses: j3u.site/level1
• Programs: j3u.site

Deloading isn’t quitting — it’s how you actually grow.
In this episode, John and Luke break down the real signs you need a deload… long before your performance falls apart. From motivation dips to connective tissue issues to sleep and digestion red flags, they show you how to spot fatigue early and fix it fast.

You’ll learn:
🤝 How to know when you're truly fatigued, not just being “soft”
🧠 Why training performance is not the first thing to drop
💪 How to structure deloads based on the exact problem you’re solving
🦴 When connective tissue needs more than a light week
🔥 Why some athletes only need 3–4 days off… and others need a full reset
📉 How to avoid turning a deload into lost progress
🛠️ Why food, cardio, and PEDs usually don’t change during a deload

Whether you're deep in an offseason push or grinding through prep — this episode shows you how to recover the right way so you can keep progressing.

🎓 Learn with J3 University
Level 1 Physique Coaching → j3u.site/level1
Applied Hypertrophy Optimization → j3u.site/aho
Female Physique Module → j3u.site/female

🏋️ Get Coaching From J3U
j3u.site/coaching

If you’re enhanced and you aren’t testing your vial, you’re not enhanced — you’re gambling.

In this episode, John and Luke break down the most common PED mistake they see: unverified compounds derailing entire offseasons. From swapped compounds and underdosed vials to lab markers that expose the truth, you’ll learn exactly how to spot red flags before they cost you months of progress.

Inside this episode:
• The real signs your gear is fake, not “under-responding”
• Why “my friend uses it” doesn’t mean it’s legit
• How labs reveal substitution and underdosing
• What to do when your cycle doesn’t match your results
• The only reliable method for testing your vial
• How to protect your growth phase and prep timelines

Whether you’re enhanced yourself or coaching enhanced athletes, this episode gives you the framework to manage PEDs with clarity, not guesswork.

Learn More with J3 University:
Coaching → j3u.site/coaching
Courses → j3u.site

When Health Talks Back, Catching Offseason Red Flags

The podcast has a new home. All future episodes will now publish on John Jewett’s YouTube channel, while the full archive stays on the J3 University channel.

For Episode 200, we break down the offseason red flags most athletes never pay attention to until they’re already stuck. You’ll learn how to read sleep, digestion, resting HR, blood pressure, and lab markers so you can adjust early and stay productive through your entire push.

Stronger Doesn’t Always Mean Bigger — The Logbook Trap

John and Luke unpack one of the most common mistakes in bodybuilding: confusing strength progression with muscle growth.

You’ll learn how to:
👉 Redefine “progressive overload” to fit hypertrophy, not powerlifting
👉 Track progress over 4–6 week trends, not week-to-week jumps
👉 Use execution quality to create more stimulus — even at the same load
👉 Balance volume, fatigue, and recovery without losing performance
👉 Spot when it’s time to deload or switch movements
👉 Build muscle through precision, not ego

📘 Learn with J3 University:
🔗 Work with J3U Coaches: j3ucoaching.com
🔗 Courses & Programs: j3university.com

Episode 198 — The Offseason Look: How Lean Is Too Lean?

Trying to “stay lean” but your lifts won’t move… or bulking so hard you can’t breathe between sets?
John and Luke lay out the middle path that actually builds muscle.

You’ll learn how to:
👉 Set a weekly gain target (0.25–0.5 %) and plan 18–24 week pushes
👉 Use sleep, hunger, libido, pumps & performance as your checkpoints
👉 Avoid dirty bulks that wreck digestion and training quality
👉 Time mini-cuts and know when it’s really time to diet
👉 Keep cardio & steps in for health and work capacity
👉 Navigate travel and meals out with flexible dieting skills

Grow with intent — not guesses.

📘 Learn with J3 University:
🔗 Work with J3U Coaches: j3ucoaching.com
🔗 Courses & Programs: j3university.com

Episode 197 — Female Growth: Why You’re Staying the Same

Training hard but not seeing the growth you expect?
John and Luke dive deep into why so many female athletes stall in the offseason — from underloading key movements to hormonal mismanagement and mindset traps that slow progress.

You’ll learn how to:
👉 Fix execution errors that limit glute and leg development
👉 Program for your division instead of following male splits
👉 Shift your mindset to overcome body image and scale anxiety
👉 Manage hormones for recovery, health, and long-term progress
👉 Set nutrition targets that keep you growing without overshooting

🎯 Learn how to train, recover, and grow with purpose.

Work with J3U Coaches: j3ucoaching.com
Courses & Female Module: j3university.com

John and Luke unpack the decisions that delivered Shaun Clarida’s best look yet — and the repeatable principles behind it.

You’ll learn how to:
👉 Replace “harder cardio” with smarter NEAT and session quality
👉 Tighten training to fewer, better sets that hit harder
👉 Keep estrogen/support markers in a performance-friendly zone
👉 Build a peak that uses carbs + fluids to fill and keep the waist tight
👉 Standardize activity, posing, and check-ins so nothing slips late prep
👉 Create a coach–athlete lane where trust speeds decisions

📘 Learn with J3 University
🔗 Coaching: j3ucoaching.com
🔗 Education & Programs: j3university.com

More isn’t better — it’s just faster to burnout.

John and Luke break down how to build PED strategies that sustain progress instead of stall it. From post-show transitions to escalation logic and rate-of-gain planning, this episode covers everything you need to make smarter, more productive off-seasons.

You’ll learn how to:

Assess what actually worked in your last offseason
Decide when (and if) to escalate PEDs
Match your stack to your training and recovery reality
Avoid the “blast and crash” trap
Keep health metrics steady while you grow

🎯 Build smarter, not harder.
Work with J3U Coaches: j3ucoaching.com
Courses: j3university.com

Flat or spilled—or just tired and inflamed?

John and Luke show you how to build a peak-week assessment that actually works: daily photo/weight flows, “matrix” ranges for food/fluids/sodium, and the cues that tell you when to push or pull back.

Plus: dealing with travel, lighting, leg-day timing, and athlete honesty so you don’t misread a look on show day.

You’ll learn to:

Tell flat vs. full vs. spilled with confidence
Use data (not vibes) to steer the peak
Avoid common traps—lighting, stress, inflammation, timeline crunch
Set non-negotiable check-in cadence that keeps you in control

📚 Learn More with J3 University:

Work with a J3U Coach: https://j3ucoaching.com
Level 1 Physique Coaching Curriculum: https://j3university.com/level-one
Female Module: https://j3university.com/females

Your stage look is free feedback. Here’s how to turn it into an offseason plan that works.

John and Luke break down: needs analysis after a show, when to specialize, how to set starting volume/frequency, the “earn the load” progression model, and adding prehab and waist work so you grow without breaking.

🎯 Build the split your physique actually needs.

Work with J3U Coaches: j3ucoaching.com
Courses: j3university.com

Episode 192 — What the Season Taught Me
Every prep reveals patterns. John and Luke break down John’s latest season — from offseason setups to peak week decisions — and show how to run a season audit that strips emotion and builds better systems.

Takeaways include:

Offseason training design lessons
Why timelines matter more than motivation
The difference between “flat but conditioned” vs. “full and competitive”
How to apply judge’s feedback into the next season

🎯 A practical roadmap for athletes and coaches to keep raising the standard.

Work with J3U Coaches: j3ucoaching.com
Courses: j3university.com

PED education is often either oversimplified or overhyped. In this episode, John Jewett and Luke Miller bring on Dr. Todd Lee (IFBB Pro, MD, and founder of Anabolic University) to cut through the noise.

They cover:

Why an HRT base is non-negotiable
Testosterone, estrogen, and DHT — the real interplay
Masteron vs. Primo vs. EQ vs. DHB
Low-dose Tren and when it makes sense
Smarter hair-loss protocols beyond finasteride
The balance between chasing results and managing risk

🎯 A must-listen for serious competitors and coaches who want to understand PEDs at a deeper level.

Work with J3U Coaches → j3ucoaching.com
Courses → j3university.com

Episode 190 | The Second Peak Done Right
The first peak gets you to stage. The second is your chance to refine it.

In this episode, John Jewett and Luke Miller cover how to improve from show to show without fading:

Using timelines and worst-case planning to stay ahead
Why nerves drop after the first show — and how it helps your look
Data and matrix systems for food, fluids, and bodyweight
Mistakes to avoid with training, travel, and PED adjustments

🎯 Don’t just repeat your first look — refine it.

Work with J3U Coaches → j3ucoaching.com
Courses → j3university.com

Post-show is where many athletes go wrong. Is it really the best growth window — or the most dangerous time to push?

John and Luke break down how to:

Balance recovery with progress
Manage nutrition and hunger without spilling over
Adjust training volume without overreaching
Use PEDs strategically, not recklessly
Set up your offseason for maximum success

🎯 Turn your rebound into a foundation for long-term growth.

Work with J3U Coaches: j3ucoaching.com
Courses: j3university.com

Episode 188 — Between Shows Done Right: Refining the Peak
One show down, the next one around the corner. How do you refine your peak to come in better, not worse?

John and Luke break down the step-by-step process of improving between shows, including:

Assessing feedback and photos objectively
Fat loss timelines and recovery between peaks
Food and PED adjustments when you need to sharpen vs. when you need to coast
Why stability beats over-manipulation
Data-driven methods for consistently nailing your look

🎯 Bring your best physique every time you step on stage.

Work with J3U Coaches: j3ucoaching.com
Courses: j3university.com

The show is over, the tan is still fresh — and the next 7 days will determine how productive your entire offseason will be.

John and Luke share the strategy and psychology behind the most important week after a show, including:

Setting realistic weight gain targets
Structuring food to control hunger and fluid retention
PED adjustments for a smooth transition
Training, cardio, and recovery changes
How to keep your big-picture goals in focus

🎯 Don’t waste your hard-earned prep — use these 7 days to set up your best offseason yet.

Work with J3U Coaches: j3ucoaching.com
Courses: j3university.com

What if you were ready before peak week even started?

In this episode, John and Luke break down the best-case scenario of being show-ready early — and how to navigate it without sabotaging the finish. From strategic deoutput to testing refeed protocols and PED tweaks, they walk you through the real pro move: peaking before peak week.

Get coached: j3ucoaching.com
Learn more: Level 1 + Female Module

Peak week doesn’t have to be a mystery.

In this episode, John and Luke break down how to structure peak week using their proven matrix-based approach — removing guesswork, reducing client stress, and ensuring stage-ready results.

From digestion and hydration to training and visual assessments, they reveal what most people get wrong and how to fix it.

🎧 Learn more at j3ucoaching.com

J3U #BodybuildingPodcast #PeakWeekMistakes #PhysiqueCoaching

Prep mistakes? We still make them.

In this episode, John and Luke get honest about the coaching and athlete errors that even seasoned pros still fall into — from chasing extra condition to letting clients go too far. If you’re coaching others or prepping yourself, this one’s a must-listen for leveling up without burning out.

🎧 Explore J3U Coaching

📚 Level 1 & Female Module

J3University #PhysiqueEducation #PrepMistakes #PeakWeek #BodybuildingPodcast

Sometimes the best coaching move is doing nothing at all.

John and Luke explain how to resist reactive decisions, read trendlines, and avoid coaching out of emotion — especially when athletes “feel” like something’s off. Learn how to hold the plan with purpose and why doing less often leads to better results.

🔥 J3U Coaching | Level 1 | Female Module

J3University #BodybuildingPodcast #TrendlinesNotTriggers #PhysiqueCoaching

You didn’t need a refeed — you needed a de-output.
In this episode, John and Luke break down why mistimed refeeds can stall fat loss — and how strategic de-output days can help manage fatigue, preserve performance, and keep your prep moving forward.

Learn when to pull food, when to pull back on training and cardio, and how to plan for peak performance with real athlete examples.

Welcome back to the J3 University Podcast with John Jewett and Luke Miller.

You’ve probably heard that switching up your training split can help spark new growth — but for most athletes, changing too often is what’s actually stalling their progress.

In this episode, we dive deep into the psychology and pitfalls of constant program hopping. You’ll learn when a split adjustment is actually needed… and when you’re better off making small, strategic tweaks that preserve progress and reduce injury risk.

This is the stuff advanced athletes and elite coaches understand — and now you will too.

📌 What you’ll learn in this episode:

— Why frequent split changes can backfire — especially post-show
— How to run a self-audit to assess if your plan is working
— When a major program shift is warranted (with real client examples)
— The role of specialization blocks in elite-level programming
— How to manage volume, fatigue, and execution over time
— What actually drives long-term progression (hint: it's not novelty) 🧠

Serious about leveling up your coaching or your own training?
At J3U, we don’t chase trends, we teach you the systems that actually work.

🔥 Join J3U Coaching | https://j3ucoaching.com/
Work 1-on-1 with our expert coaching team to refine your split, elevate execution, and build a plan that holds under pressure.

🎓 J3U Level 1 | https://j3university.com/education/level-1-2025/open/
Learn the full physique process from prep to peak — including how to run training audits, progress blocks, and apply elite systems to yourself or your clients.

👩‍🏫 Female Module | https://j3university.com/education/female-module-2024/female-coaching/
Built for female athletes and the coaches who train them. Learn how to support progress and health with a training and nutrition approach tailored for women.

Whether you're building pros or becoming one, J3U gives you the tools to do it right.

👥 Have you been guilty of a program hop that set you back?

Tell us in the comments and if you’re unsure if your split is right for your goals, hop into the J3U forums for direct support from our coaching team.

🎙️ Welcome back to the J3 University Podcast with John Jewett and Luke Miller.

If you're frustrated with your lack of physique progress, there's a good chance it's not your training volume that's holding you back. In this episode, we break down one of the most misunderstood topics in training: how volume really works, and why more sets doesn’t always mean more gains.

We’ll walk through real client examples, coaching systems, and the application-based insights that matter most when refining execution, escalating volume, and knowing when it’s time to pull back — or push harder.

Whether you're a coach managing athlete progress, or an athlete trying to troubleshoot your own training block, this one will give you the clarity you’ve been looking for.

📌 What you’ll learn in this episode:

— Why “train harder” and “add more sets” can be the wrong fix

— How to assess volume quality vs. volume quantity

— Red flags that tell you it’s time to dial back

— How to systemize execution review and progression

— What elite athletes do differently when it comes to managing training fatigue

— When to escalate volume (and when to leave it alone)

💡 If you're not growing, the answer isn’t always to do more — it’s to execute better, recover smarter, and assess more objectively. 🧠

Want to coach or compete at a higher level?J3U is built to raise the standard — and help you rise with it.

🔥Join J3U Coaching | https://j3ucoaching.com/

Work with our expert coaching team to refine your training, nutrition, and recovery for long-term results.

🎓 J3U Level 1 | https://j3university.com/education/level-1-2025/open/

Master the complete physique process — from execution to escalation — with the systems John and Luke use to coach top-level athletes.

👩‍🏫 Female Module | https://j3university.com/education/female-module-2024/female-coaching/

For female athletes and the coaches who support them. Learn the frameworks and protocols that support progress without compromise. Whether you're building pros or becoming one, J3U gives you the tools to do it right.

👥 Let’s connectStruggling to decide if you should increase volume or adjust something else?

Drop your question below 👇 or join us in the forums for deeper support and discussion.

In this episode of the J3U Podcast, John and Luke talk through the prerequisites for beginning a prep and give tangible takeaways for you to implement ahead of your next show season.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Audit Your Timeline 02:30

Psychological Readiness 04:45

Lab Work 07:25

Patience 10:26

Environment 14:24

Fulfillment & Enjoyment 21:00

Finances 24:15

In this episode of the J3U Podcast, John and Luke discuss how to maximize your post-show phase so you can be the best bodybuilder possible.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching

https://j3university.com/j3u-coaching/

J3 University

https://j3university.com

Applied Hypertrophy Optimization

https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module

https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Setting Up for Success 02:05

Improving the Physique 07:13

Nutrition 11:40

Training 22:36

PED's 27:20

In this episode of the J3U Podcast, John and Luke debunk the myths around rep ranges, break through the hysteria, and layout how you can efficiently use and view rep ranges. We had a technical difficulty so we apologize in advance for Luke's muffled audio!

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Tenets of Hypertrophy 02:10

Effort/Intensity 06:45

Anecdote 11:21

Choosing Rep Ranges 15:35

Lower Rep Application 22:22

Phase Based Adjustments 26:42

In this episode of the J3U Podcast, John and Luke discuss the trending fitness modality of Hyrox and how if you're a bodybuilder, it's not for you.

We had a technical difficulty so we apologize in advance for Luke's muffled audio!

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Stimulus to Fatigue 04:59

Steps 10:20

Modalities 17:01

Cardio Timing 21:30

Guidelines to Follow 28:15

In this episode of the J3U Podcast, John and Luke cover how you can solve your fat loss stalls and better prepare for whenever that scale stops moving.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Defining a Stall 03:30

Output 09:20

Deloading 17:25

Assessing Bio Feedback 24:00

John and Luke are joined by IFBB Olympian and NASM Master Trainer Andre Adams to discuss female labs, PED's, and how to progress your volume.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Educational Journey 04:55

Bad Lipid Profiles and High Cholesterol for Females 12:55

Approach to AAS for Females 18:24

Medical Practice & Coaching 29:07

Do Stronger/Bigger People Need Less Sets? 34:53

Standout Training Issues with Females 51:20

John and Luke dive into what NOT to do when dieting and how you can maximize your fat loss phase.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Initial Calorie Pull 05:38

Refeeds 09:30

Food Variety 17:00

Being Too Strict 24:00

John and Luke go through YOUR questions about and give you the answers you've been looking for. Check out the timestamps below to see if your question was answered🧠

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

T3 in the Offseason 01:19

The Peptide Trend 05:35

Fruit & Veggie Intake 12:40

Supplement Necessities for Bodybuilding 16:30

Glutamine Timing 20:10

Pharma Vs. Generic GH 22:25

Pull Day Programming 24:49

John and Luke breakdown some common yet important mistakes they see in competitors that end up derailing preps.

Have questions? Drop them below!

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Managing Variables 02:00

Scheduling 05:10

Data Collection 14:06

Peak Week Preparation 18:43

Diuretics 23:05

John and Luke dive into the topic of how you can continue to build muscle even when you are off-cycle or in a transition phase.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Expectations 03:50

Prepping for the Next Phase 08:30

Training Transitions 16:42

Habit Formation 25:35

John and Luke are joined by Kurt Havens to discuss how to optimize HGH in bodybuilding.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

What Does GH Actually Do? 02:15

How to Know if Your GH is Real 22:35

IGF Production 40:21

John and Luke give 3 must haves when it comes to offseason PED's.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Testosterone 05:25

Primobolan/Masteron 11:17

Growth Hormone 22:05

Female Application 27:45

John and Luke dive into whether or not chasing a trophy and pursuing new heights is worth it.

Thanks for watching! Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

John and Luke tackle several aspects of hypertrophy and muscle building that probably are given too much credit across the board. Which ones do you agree/disagree with?

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

The Pump 01:15

Bands'll Make Her Dance 06:13

Exercise and Program Rotations 11:15

Rep Ranges 22:54

Intensity Techniques 26:20

Training Splits 30:00

John and Luke dive into how to become a performance based athlete in this sport and how to move subjectivity to the side so you can create the best possible result for your physique.

Thanks for watching! Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Emotional Training 03:24

Program Setup 15:30

Missing the Forest for the Trees 24:16

Time Efficiency 30:39

High test or low test, which is best? Luke and John explore examples and case studies that include various factors that could affect either side of the decision for high or low test.

Thanks for watching! Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Cycle Design 06:25

Managing Estradiol 12:10

AI & SERMS 16:03

Managing Water 22:15

Luke and John discuss what you might be doing wrong in your diet when trying to pack on tissue.

Thanks for watching! Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps: Intro 00:00

Intermittent Fasting 02:00

Meal Combining 05:20

Calorie Rotations 09:45

Fluid & Electrolytes 17:00

Only Whole Foods 22:15

Luke and John take on the popular topic of "gain-taining" and talk through it's feasibility and reality.

Thanks for watching! Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps: Intro 00:00

Initial Body Comp Matters 06:49

Coaching Application 08:16

Too Much Surplus or Slightly Less? 16:08

Case Studies 20:15

In this episode, John and Luke dive into how to excel in the sport while on a budget.

Thanks for watching! Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Nutrition 04:12

Recovery Habits 15:15

PED's 19:05

Should you Prep? 23:03

In this episode, John and Luke dive into the glorification of living enhanced and what comes with it.

Thanks for watching! Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

In this episode, John and Luke cover 4 popular movements that are probably more limiting to your success as a bodybuilder than they are helping.

Thanks for watching! Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Movement One 01:09

Movement Two 06:40

Movement Three 11:05

Movement Four 18:13

In this episode, John and Luke go into an age old bodybuilder question, machines or free weights?

Thanks for watching! Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

In this episode, John and Luke are joined by Dr. Justin Reyna from The Modern Movement to discuss how to fix the broken down bodies of high level athletes.

Thanks for watching! Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Global Approach to Rehab 03:20

Standout Red Flags 18:00

Soft Tissue Work 32:03

Getting Started in Rehab 42:15

Closing Discussion 56:20

In this episode, John and Luke breakdown 5 mistakes to avoid if you want to grow your glutes.

Thanks for watching! Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps: Intro 00:00

Pelvic Position 01:23

Isolation Work 07:50

Not Enough Squats 11:03

Execution 15:30

Program Design 22:06

In this episode, John and Luke discuss what it looks like to become mentally tough during prep.

Thanks for watching! Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Michael Warner from Marek Health joins Luke and John to discuss the health management side of the biggest athletes in the world.

Thanks for watching! Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

In this episode, John and Luke breakdown John's shots from the Olympia!

Thanks for watching! Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps

Intro 00:00

Front Relaxed 05:41

Front Double 13:07

Front Lat Spread 16:00

Side Chest 19:21

Back Double 22:46

Back Lat Spread 25:22

Side Tricep 27:47

Ab & Thigh 29:33

Most Muscular 33:43

In this episode, John and Luke talk through some key mistakes to avoid when entering the post show phase.

Thanks for watching!

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

In this episode, John and Luke talk through the best way to transition from your minicut back into growing.

Thanks for watching! Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

What's the Goal? 02:50

Food 06:37

Level of Execution 12:30

Lipolytic Agents 23:05

In this episode, John and Luke talk through some key mistakes to avoid when entering the post show phase.

Thanks for watching!

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps: Intro 00:00

Transition Phase 02:34

Deloads 13:08

Injuries 19:51

Cardio 30:45

In this episode, John and Luke discuss what you should be doing between prejudging and finals.

Thanks for watching!

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Athlete Perception 02:29

Food & Fluid 06:15

Environment 15:21

Posing 18:26

In this episode, John and Luke discuss how IIFYM might be killing your progress post show.

Thanks for watching! Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Residual Intake 01:49

Palatable Foods 06:15

Time Management 16:00

In this episode, John and Luke breakdown key tenets to know in order to grow during your next offseason.

Thanks for watching! Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Assessment 01:25

Progressive Training 02:39

Increasing Bodyweight 08:20

Don't Get Fat 09:40

Progressive Nutrition 16:34

PED's 19:41

Cardio 25:20

In this episode, John and Luke discuss if growing between shows is viable, and how you can take advantage of that time frame the best.

Thanks for watching! Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Why is it Hard? 03:18

Differing Timelines 10:19

PED's 12:07

Health Management 16:43

Nutrition, Training, & Self Assessment 23:15

In this episode, John and Luke teach you exactly how to attack the upper/lower split for your needs.

Thanks for watching!

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

In this episode, John and Luke talk about the realities and challenges of growing both a business and your physique at the same time.

Thanks for watching!

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

In this episode, John and Luke discuss specific PEDs that may not benefiting you when it comes time to prep.

Thanks for watching!

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Trenbolone 01:15

Clenbuterol 13:29

Diuretics 19:00

In this episode, John and Luke discuss pump sessions and why you should not be doing them.

Thanks for watching!

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com Applied Hypertrophy Optimization

https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

In this episode, John and Luke combat the notion that research, studies, and numbers are what create results and help to find a balance between research and anecdote to push the needle forward and deliver the best results possible.

Thanks for watching! Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Time Stamps:

Intro 00:00

What's Wrong With Science? 02:40

Closing the Gap 08:06

Assessment 15:54

Changing the Variables 22:05

John won his pro show and is headed to the Olympia! Listen in as we recap and talk through the next steps in preparation for the ⭕️

On a side note, we apologize for Luke's audio - we had an issue with the file so what you're hearing is the built-in camera audio.

Thanks for watching!

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

In this episode, Luke and John breakdown the very best training split to be an elite bodybuilder.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Needs Analysis 01:27

Lack of Assessment 05:04

Pose by Pose Breakdown 07:36

Quality of Stimulus 13:04

Progression Tracking 19:21

In this episode, Luke and John breakdown various myths across the industry regarding peak week and give insight on what you should do instead.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

First Myth 01:28

Second Myth 08:10

Third Myth 14:47

Fourth Myth 20:24

In this episode, Luke and John talk through water manipulation during peak week.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Coaching Assessment 07:45

Rate of Fluid Intake 12:57

Managing the Look 17:44

Managing Hard Situations 22:25

Final Athlete Case 30:44

In this episode, Luke and John discuss how to manage your nutrition for multiple shows.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Fat Loss 04:45

Getting Back to Baseline 09:44

Over-Dieting 20:20

Closing Discussion 26:00

In this episode, Luke and John discuss what you can do if you get ready early ahead of your show

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Body Fat 00:38

Fatigue 05:49

PED's 17:07

Closing Discussion 23:40

In this episode, Luke and John talk about how you should adjust your training heading into peak week as we enter peak week for John's showing in the Toronto Pro this upcoming weekend!

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps: Intro 00:00

The Assessment 02:45

Safety Components 08:59

How Hard is the Prep 11:30

Dropping Fatigue 17:39

Variable Client Cases 26:51

In this episode, Luke and John dive into how to effectively coach from afar as a whole and especially during the peaking process.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps: Intro 00:00

Client Management 04:43

Troubleshooting Changes 10:55

Show Day 17:12

International Preps 21:49

Closing Discussion 28:42

In this episode, Luke and John discuss the importance of trialing your peaks so you don't blow it on stage.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

First Case Study 01:18

Second Case Study 15:58

Third Case Study 24:22

In this episode, Luke and John discuss 3 things you need to make happen in order to bring the most out of your physique.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Number One 00:57

Number Two 11:15

Number Three 16:36

In this episode, Luke and John discuss everything you need to consider when setting up your initial diet for prep. Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U. J3U Coaching https://j3university.com/j3u-coaching/ J3 University https://j3university.com Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/ The Female Module https://j3university.com/funnel/female-module/female-module/ Timestamps: Intro 00:00 Initial Adjustments 05:35 What to Drop 12:29 Scheduling 16:40 Closing Discussion 20:45

In this episode, Luke and John cover the top 3 mini cut mistakes you can make.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Mistake Number One 01:15

Mistake Number Two 07:24

Mistake Number Three 15:02

In this episode, Luke and John discuss everything around the popular topic of insulin sensitivity.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Physique Enhancement 02:41

Rate of Fat Accrual 09:24

Stress Management 13:25

PED Application 19:19

In this episode, Luke and John talk about an ever-elusive question in the sport - how to stay fertile while bodybuilding.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Expectation Management 03:12

Options for Fertility 06:26

Stack Design 10:04

What To Do 15:27

In this episode, J3U coach Braeden Kardash joins the podcast to discuss what it takes to build a top notch classic physique.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Muscle Development in Classic 04:25

Leg Development 11:25

Lat Training 16:57

Arm Training 22:06

Waist Training 26:18

Mistakes in Classic Physique Training 32:33

In this episode, Luke and John discuss the concept of cheat meals within bodybuilding and prep and how to better approach off plan meals.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Binge Eating/Over Eating 02:20

Is it Ever Justifiable? 11:39

Refeeds 17:35

Closing Discussion 25:11

In this episode, Luke and John discuss categories of coaches and influences to look out for that may be more toxic for your process than they are helpful.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

The Boyfriend or Girlfriend 01:28

Your Community 12:05

Having Multiple Coaches 18:47

The Self-Coach 24:45

In this episode, J3U coach Jamie Granville joins the podcast to talk about breaking through fat loss stalls for females.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching

https://j3university.com/j3u-coaching/

J3 University

https://j3university.com

Applied Hypertrophy Optimization

https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module

https://j3university.com/funnel/female-module/female-module/

Timestamps:

Hormone Down-regulation 02:44

Nutritional Changes 06:25

The Kitchen Sink Approach 15:41

Logical Planning 24:22

Red Flags in Female PED Usage 32:43

Risk Profiles 39:40

In this episode, Luke and John discuss the superior PPL setup.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching

https://j3university.com/j3u-coaching/

J3 University

https://j3university.com

Applied Hypertrophy Optimization

https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module

https://j3university.com/funnel/female-module/female-module/

Timestamps:

Pull Session Variance 03:56

Axial Loading 08:15

Emotional Attachment 12:51

Variance in PPL Design 21:28

In this episode, Luke and John dive into offseason PED myths, what to avoid and what to consider.

In the final installation of this series, John and Luke discuss the best and worst PED's to use on prep.

In the third installation of this series, John and Luke dive into cardio and how to approach and maximize your cardio strategies to retain muscle.

In this episode, John and Luke dig into the nuts and bolts of how to set up your nutrition to ensure you hold on tightly to that hard earned muscle during prep or your fat loss phase.

In this episode, John and Luke discuss how to retain as much muscle as possible during either a fat loss phase or prep through changes in exercise selection, volume, and fatigue management.

In this episode, John and Luke discuss the qualities of an all-time bad physique coach, while also addressing points that can really up your game as a coach.

In this episode, John and Luke break down the female peak across the multiple variables included, troubleshooting, and nailing the look.

In this episode, John and Luke discuss the phase before the prep, how to set it up, what to consider, and how to maximize this phase so that your prep starts off with a bang.

In this episode, John and Luke discuss how to bust through lifting stalls, the variables to account for and troubleshooting for whenever you run into stalls.

In this episode, John and Luke the efficacy of your reps - how and when to maximize them, and every variable that effects your reps actually are.

In this episode, John and Luke discuss training frequency, volume distribution, and the best route for maximum hypertrophy.

In this episode, Luke interviews Charlie Johnson who has been hugely successful in building large scale fitness businesses while creating lasting impact across the industry.

In this episode, John and Luke talk through the offseason trifecta, how to manage each and offer perspectives and anecdote to help you maximize this combo.

In this episode, John and Luke discuss estrogen management, Masteron, their use cases, and the demonization around them.

In this episode, John and Luke discuss assessing a new client, what to look for, and where you should start when implementing a stack design.

In this episode, John and Luke talk about about how to jacked on Thanksgiving! Legs, desserts, naps, and much more are covered in today's podcast.

In the 100th episode of the J3U Podcast, John and Luke teach you how to build an X frame physique just like what we saw at the Olympia.

In this episode of the J3U Podcast, John and Luke are joined by Astrid Naranjo, also known as @antidiet_dietitian on Instagram to discuss sustainable dieting in bodybuilding. To find Astrid and all the wonderful utility she offers to the industry, check out the links below!

Work with Astrid: astridnaranjo.typeform.com

Mastering the Basics Ebook: https://astrid-dietitian.com/product/mastering-the-basics-a-non-bullshit-guide/

Astrid's Youtube: @AstridNaranjo_dietitian

In this episode of the J3U Podcast, John and Luke dive into what it will take from you this offseason to get Olympia-level huge.

In this episode of the J3U Podcast, John and Luke dive into the fallacies, nuances, and questions around growth hormone and insulin use.

In this episode of the J3U Podcast, John and Luke break down John's entire experience and process going into his open debut at Legion!

In this episode of the J3U Podcast, John and Luke go into how you can travel AND make consistent progress as an athlete.

In this episode, Luke and John breakdown what it takes to peak an open bodybuilder as John prepares for his open debut at Legion Fest!

In this episode of the J3U Podcast, John and Luke discuss protein intake and its relativity to growth. How much do you actually need? How much is too much? Tune in to find out.

Timestamps:

Intro 00:00

Protein's Role in Recovery Capacity 08:26

PED's and Protein 19:51

Protein 'Periodization' 29:31

Safety Around High Protein Intakes 39:51

In this episode of the J3U Podcast, John and Luke tackle the post-show decision-making process. Should you be blasting gear or should you be coming off of everything? Is there a middle ground? This episode is great for anyone about to compete or who has recently competed to make sure you can face the next stage head-on with full efficiency.

Timestamps:

Intro 00:00

Goal Setting Post Show 06:12

Health Implications 14:41

Getting Back to Baseline 19:07

Natural to Enhanced 24:22

Understanding Where You Are 33:12

In this episode of the J3U Podcast, John and Luke discuss carb cycling, its necessity, and its application, alongside how you can use it for your own athlete or client journey.

Timestamps:

Intro 00:00

Psychological Benefits 08:31

Nutrient Timing 14:02

Changes in Performance 21:45

Nutrient Partitioning 29:41

Closing Discussion 35:18

In this episode of the J3U Podcast, Daniel Coffeen joins John & Luke for his official introduction as the leading posing educator for J3U. Listen in to hear more about how Daniel came onto the scene and how he can make sure your posing stands out among the crowd come show day.

Timestamps:

Intro 00:00

Daniel's Approach to Posing 06:14

Mistakes in Posing 29:26

Feedback in Posing 38:05

New J3U Course Announcement 47:56

In this episode of the J3U Podcast, John & Luke discuss PED dosing on prep and which is the right approach; lots of gear or just enough?

In this episode of the J3U Podcast, John & Luke discuss the need for deloads, their time and place, and how they can be used to their fullest potential.

In this episode, John & Luke review the Olympia, their favorite moments, disappointments, and the issues they saw across competitors.

Timestamps:

Intro 00:20

Open Bodybuilding 01:54

Favorite and Disappointing Placements: 11:00

Mistakes we Saw 18:42

Closing Thoughts 48:17

https://j3university.com/

In this episode, Alex Kikel joins John and Luke to discuss all things insulin in the enhanced competitor, why it's important to understand, and how it impacts your role as an athlete or coach.

https://j3university.com/

Timestamps:

Intro 00:20

Monitoring Blood Glucose 04:47

Staying Productive in the Off-Season 20:47

Insulin Usage Strategies 32:30

SubQ vs. Intramuscular Insulin 43:32

Closing Thoughts: 56:23

In this episode, John and Cory cover multiple questions surrounding the female athlete and athlete process following the launch of the female module on J3U.

Timestamps:

Intro 00:20

Safety & Use of AI's 11:20

Diuretic Use on Prep: Is it Bad? 32:24

PED Use as a Beginner 53:39

Closing Thoughts 1:11:05

In this episode, John & Luke cover a multitude of questions that are often looked over when dealing with female clients and how by asking them, we can take our female athletes to the next level.

Timestamps: Intro 00:20

Birth Control 07:20

Expectation Management 18:59

Developing Athlete Psychology 25:09

Outro 38:45

In this episode, John and Luke touch on the balance between movement execution and the effort required in the gym to make real progress.

Thanks for listening!

Timestamps:

Intro 00:20

Movement Specificity 08:14

Programming for the individual 17:20

Teaching Effort 22:01

Different training camps in the industry 32:00

Main Takeaways 37:28

In this episode, John, Cory, and Joseph tackle a handful of questions surrounding female athletes brought to them by you all, the listeners. Listen through as each coach offers multiple perspectives on each question proposed.

Thanks for listening!

Timestamps:

00:20 Intro

07:40 Waist Trainers

16:30 Will exogenous estrogen/progesterone inhibit my growth?

34:00 Programming for the priority

In this episode, Luke & I sit down to discuss the challenges that plague females headed into offseason, what can hold them back, and how to structure a successful offseason. To dive much deeper into everything surrounding optimizing a successful offseason and prep for females, be sure to check out the Female Module coming to J3U on December 13th.

Timestamps:

00:20 Intro

00:59 Post-Show Issues for Females

16:30 Training Needs in Offseason

23:20 Overdoing Cardio

28:45 The importance of Structure in the Offseason

31:19 Upholding Your Standards 33:30 The Dangers of Social Media

36:24 Remember Your Why

39:38 Closing Thoughts // Female Module on J3U

Episode 58: Jeffrey Su: Semaglutatide to the Rescue for Contest Prep Hunger

In this episode of J3 University, Luke and I are joined by coach Jeffrey Su of First Call Out Fitness. Jeffrey takes us through the application of the popular diabetic and weight loss drug Semaglutatide. With many physique competitors using it for its hunger suppressing effects we look into the application of the drug for this and Jeffrey gives his opinion on how or when this should or should not be applied.

Timestamps

Introducing Jeffrey Su - 00:00:14

Background of GLP1RA - 00:01:29

Dysregulation of Hormones and Receptor Site Desensitization - 00:05:52

Deploying GLP1RA for Eating disorders? - 00:11:48

Negatives to GLP1RA - 00:17:05

Oral and Injectable - 00:19:54

Application for bodybuilding population - 00:21:21

Managing clients post show - 00:30:12

Other areas of application - 00:33:40

Where to find Jeffrey Su - 00:44:42

@firstcalloutfitness

www.firstcalloutfitness.com

Episode Available On: YouTube, Spotify, Google Play, iTunes

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J3University

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 57: Coaches Corner In this episode of J3 University, John is joined by J3U coach Cory Hageman to answer your questions. We dive into managing females show day morning, what to do about post show binges, steps vs cardio on prep, stalling out with cardio, and should you do a holding phase before a minicut.

Timestamps

Show day for female athletes: Hair, Makeup and… Pooping - 00:02:20

Post Show Binge Eating: What do you do? - 00:10:01

How to progress Steps and/or Cardio across contest prep? - 00:19:03

HIIT Cardio - 00:32:22

Cardio Efficiency and Staling - 00:40:49

Should a holding phase be done in the offseason prior to a mini cut? - 00:53:32

Cory Hageman:

Instagram- @cory_fit

Email- info@coryfit.com

Joseph Pircher:

Instagram- @j.pirch

Coaching- https://j3university.com/j3u-coaching/

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Episode 56: Going Big on PEDs and Never Going Back

In this episode of J3 University, Luke and I discuss the high ends of PED usage. The question came up if you once used high levels of PEDs, can you lower the dose and still get an effect? We look into the client assessment to determine if its possible with a potential client and when this applies and does not apply. Also, how to scale PEDs up and down based on the assessment. Its a must listen for practical application to PED coaching!!

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 55: You Are Using Your Orals Wrong! In this episode of J3 University, Luke and I discuss the deployment of oral AAS in contest prep. The term “hardener” has been assigned to several AAS and this term drives poor decisions on prep for anabolic usage. We discuss why these compounds are or are not hardeners and what is the true rationale of when to use each.

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 54: DNP The Forbidden Fruit

In this episode of J3 University, Luke and I discuss the usage of DNP as a fat loss agent in physique competitors. DNP is touted as being a taboo drug in the bodybuilding world, yet many still use it. We discuss if this compound has a role for us and final thoughts on its usage.

Timestamps

The Forbidden Fruit, DNP – 00:00:14

Where did it come from and How does it work? - 00:03:54

What are the issues using DNP? - 00:08:48

Side Effects - 00:14:47

Justifying Deployment - 00:18:15

Is there a reasonable Dosage? – 00:21:00

High Risk Users - 00:27:00

Wrap Up- 00:34:00

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 53: Meg Sylvester-Cielen: Perfecting the Female Offseason

In this episode of J3 University, Luke and I are joined by IFBB Pro Figure Meg Sylvester-Cielen. Meg once upon a time ago was a bikini competitor and morphed her way to a top level figure Pro. Her last offseason she made incredible muscular progress and we dive into all aspects that led her to take leaps forward. For all females, this is a gold mine of information on nutrition, training, PEDs and recovery.

Timestamps

Meg Sylvester-Cielen; Olympic Level Diver to IFBB Figure Pro- 00:00:15

Setting an example for clients/Macro Management - 00:10:24

Horrendous Training - 00:17:46

Training Effort and Intention - 00:25:56

Fatigue Management - 00:31:08

Training around the Menstrual Cycle - 00:35:50

Maintaining Fertility as a competitor/Female Cycles- 00:41:33

Recovery – 00:56:16

Where to find Meg - 00:59:16

Instagram: @megsylvestercielen

YouTube: Kuba Cielen

Coaching: https://mkcoaching.co/

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 52: Hypertrophy Training: Why Your Calves are NOT Growing

Calves, either you got them, or you don’t, right? Luke and I have not written off calves only comes down to genetics just yet. We address issues around calve training and what can be done to make that stubborn muscle group grow.

Timestamps

Division Needs, do you need calves? - 00:00:13

Exercise Selection, do you need variety? - 00:04:22

Program loading/Locking knee Vs Soft Knee - 00:11:08

Straight leg execution - 00:13:30

Bent leg execution - 00:15:40

Training the anterior tib - 00:18:13

Genetics for big calves? - 00:22:00

Wrap Up - 00:25:36

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 51: J3U Coaches Corner Q & A

In this episode of J3 University, John is joined by J3U coaches Cory Hageman and Joseph Pircher to answer your questions. We dive into what is the most underrated tools in prep, oral AAS only male/female cycles, using test with females, managing back stage time and how we should communicate with clients.

Timestamps

Cory Hageman Update – 00::00:32

Joseph Pircher Update – 00:03:13

John Jewett Update - 00:05:04

What is the most underrated lever during contest prep? - 00:06:48

Setting expectations Pre-Prep - 00:17:24

Oral only cycle for females? - 00:20:51

Oral only cycle for males? - 00:34:11

Why are coaches so hesitant to recommend Test for women? - 00:39:42

Advice on managing time backstage: Eating, Pump Up, etc - 00:44:33

Building autonomy with client - 01:00:00

Wrap Up- 01:10:00

Cory Hageman:

Instagram- @cory_fit

Email- info@coryfit.com

Joseph Pircher:

Instagram- @j.pirch

Coaching- https://j3university.com/j3u-coaching/

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Episode 50: John Quits 212 In this episode of J3 University, Luke and I discuss why I quit prep this year! I discuss my ultimate goals and give insight into how we should all approach seeing out the best version of ourselves. I also map out the contest prep timeline and what you can plan for in 2023 for J3U and bodybuilding.

Timestamps

John Quits 212, is the Division fading?- 00:00:14

Does size matter? - 00:02:59

Johns ‘WHY’ - 00:05:10

Seeing out the best version of yourself - 00:10:22

What will this offseason look like? - 00:14:18

Changes made transitioning out of prep - 00:18:07

Wrap Up - 00:23:40

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 49: Sam Miller: Taking Care of the Competitor Gut

In this episode of J3 University, Luke and I are joined by coach and educator Sam Miller. Luke and I deal with many GI issues in clients and what many don’t know is this can impact your thyroid and hormone levels causing a suboptimal contest prep condition. Sam take us through how these problems arise, how to assess for them, and what are strategies to use to resolve them.

Timestamps

Introducing Sam Miller, Metabolism School- 00:00:15

The initial client assessment - 00:04:20

How often do you see true Gut/Thyroid Issues? - 00:08:22

The ‘Perfect Storm’ Client Case - 00:16:22

Tracking Labwork for the female competitor - 00:20:59

Stress, Gut Health and Thyroid - 00:25:14

Trouble Shooting micronutrient deficiencies - 00:28:55

Managing Sleep and TDEE – 00:39:35

Advanced testing for gut issues - 00:49:09

Where to find Sam - 00:58:48

Instagram- @sammillerscience @metabolismschool

Website- www.sammillersciecne.com

Podcast- Sam Miller Science

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 48: Nick Gloff: My 800lbs Squat Ruined My Prep

In this episode of J3 University, Luke and I are joined by coach Nick Gloff. Nick is an incredible strong bodybuilder and with that comes the high priority of fatigue management. Nick gives us takes aways for managing training volume, exercise choices, and deloading to create a contest prep that leads to stage condition.

Timestamps

Nicks 35-week prep- 00:12:17

Where Nicks first prep went wrong- 00:07:03

Sleep issues and Circadian Rhythms- 00:14:08

Assessment: Digging in prep or Overtraining? - 00:19:40

Training changes made: Managing fatigue and making improvements- 00:25:07

Deloading- 00:36:46

Cardiovascular Activity- 00:42:45

Managing output and fatigue- 00:48:49

Upcoming Seminar- 00:54:26

Body Con-Location and Date TBA

Where to find Nick- 00:55:31

Instagram: @nickgloff

YouTube: Nick Gloff

Website: www.teamgloff.com

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 47: Calum Raistrick: Nailing Contest Lean With Competitors

In this episode of J3 University, Luke and I are joined by Cal Raistrick from ProCoach. Cal has been nailing client condition and he takes us through his process to map out the contest year for a competitor. This process of allocating the right time frame for each phase is ensuring competitors grow and don’t miss the mark come show day. We cover male and female body comp manipulation and how phases change with PEDs and Nutrition.

Timestamps

Introducing Calum- 00:00:13

New client, where does the process start? - 00:03:40

Mapping out process for client autonomy- 00:10:19

Setting expectations and keeping client on track- 00:13:06

When prep actually starts- 00:15:01

Mapping out process for offseason- 00:16:55

Managing a Females offseason- 00:19:15

Periodizing for escalation and recovery- 00:22:24

Planning for divisions with weight caps- 00:27:59

Adjusting female Androgens- 00:32:04

Pre-prep phase- 00:34:16

Peak offseason, when are food and compounds pulled down? - 00:38:27

Fat loss phase in the offseason- 00:39:30

Handling client expectation- 00:44:08

Upcoming Seminars- 00:47:46

Peak Week Seminar

Location: GASP HQ Destination Dallas. Dallas, Texas

Date: August 14, 2022

BodyCon

Location: The Dragons Lair. Las Vegas, Nevada

Date: August 20-21, 2022

Cal Raistrick Social

Instagram:

@calum_teamprocoach

@team_procoach

YouTube:

The Pro Coach

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 46: Take Your Pick, Babies or Bodybuilding!

In this episode of J3 University, Luke and I discuss maintaining fertility in bodybuilding. Moving into the realm of enhanced fertility can be sacrificed. We cover what protocols might be in place to preserve fertility and make decisions based on your goals and priorities. PCT comes into discussion and our thoughts might go against the grain.

Timestamps

Deploying drugs, an HRT perspective- 00:01:16

HCG, what’s the idea behind it? - 00:03:55

Restoring Fertility in steroid users- 00:06:04

Using HCG when on cycle- 00:11:55

Prioritizing Fertility OR Bodybuilding, you can’t have both- 00:15:17

Bringing natural test levels back? - 00:19:28

PCT timeline, The Haarlem Study - 00:24:47

Having a conversation with your doctor - 00:27:09

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 45: IFBB PRO Level Gear Breakdown

In this episode of J3 University, Luke and I break down the cycle of 4 male IFBB Pros that were sent in to us. We have a cycle from each male division and look at the good and the bad of each one. We give some take away points on once you are at an advanced level of PED usage.

Timestamps

High Risk Case #1

Cycle Layout Men’s Physique Pro- 00:05:14

Test Dose and Ester association- 00:06:38
Trenbolone Dose- 00:11:13
Masteron and Primobolan- 00:13:35
Oral combination: Anavar, Winstrol, Halo- 00:15:25

Growth Hormone- 00:18:52

Upper Limit of Dosing- 00:19:48

High Risk Case #2

Cycle Layout Classic Physique Pro- 00:20:47

Start Point/High Point of Orals- 00:22:52

Trenbolone Dose- 00:26:56
Tren Ester’s- 00:29:10

High Risk Case #3

Cycle Layout Open Bodybuilder Pro-00:31:02

Letrozole- 00:34:56
Dianabol and Anadrol- 00:36:14
Growth Hormone- 00:39:43

Stack Design for Health and Outcome for the stage look- 00:43:07

Reasonable Case #4

Cycle Layout Classic Physique Pro- 00:46:43

Anadrol Dose- 00:48:43
Growth Hormone and Metformin- 00:50:39

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 44: Death in Bodybuilding In this episode of J3 University, Luke and I discuss the past and recent deaths in bodybuilding. We breakdown some of the suggested answers to the problem. Also, discuss our own take on minimizing risk in a high risk culture.

Timestamps

Lack of Education and Understanding Risk - 00:00:64

Should there be regulations in bodybuilding? - 00:10:20

Health Testing and Monitoring Requirements- 00:19:21

The Extremes of Bodybuilding, cause and effect- 00:26:59

Recreational Drug Use while using PEDs- 00:30:64

Should we get rid of the Masters Division? 00:35:39

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 43: Joseph Pircher: Creating the Perfect Contest Prep

In this episode of J3 University, Luke and I are joined by coach Joseph Pircher to discuss how he has evolved his contest prep approach. Bodybuilding prep can be grueling, and nothing is worse than missing the mark on stage after working so hard. Joseph covers all the big points that really turned his prep process around for himself and his clients.

Timestamps

Realizing the process needed to change- 00:01:67

The Pre-Prep Process- 00:07:21

Client/Coach Communication- 00:10:36

Self-Awareness as a client- 00:14:35

Asking Questions as a client and knowing the ‘Why’- 00:20:49

Variable Management and Decision Making- 00:26:11

Client/Coach Collaboration- 00:33:19

Bodybuilding and Relationships- 00:35:34

Creating a growth environment- 00:46:38

Where to find Joseph- 00:50:23

Instagram- @j.pirch

Coaching- https://j3university.com/j3u-coaching/

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 42: Is the UK the Hottest Spot for Bodybuilding? On this Episode Luke speaks on his trip to the United Kingdom and bodybuilding culture. We compare and contrast the UK vs US culture towards bodybuilding and dive into what makes the UK thrive for bodybuilding. Luke discuss training, nutrition, PED differences and what his takeaway is from the trip.

Timestamps

What is the bodybuilding environment like in the UK? - 00:02:15

Cultural influences in UK bodybuilding- 00:05:39

Culture of PED usage- 00:09:27

UK food and hospitality- 00:14:455

Environment and Influence in the gym- 00:19:20

UK and US differences- 00:24:42

Work Culture- 00:32:21

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 41: Fat Loss Agents for the Enhanced Competitor In this episode of J3 University, Luke and I discuss fat loss agent deployment in enhanced competition. We cover each potential compound that is an option and when this would be put in place on prep, with some guidelines on dosing.

Timestamps

Growth Hormone- 00:00:47

Injectable L-Carnitine- 00:05:26

Dosing for Growth Hormone and Injectable L-Carnitine- 00:09:19

Thyroid Deployment- 00:11:57

Clenbuterol- 00:22:10

Dosing for Clenbuterol- 00:28:42

Yohimbine HCL- 00:31:41

Anabolics- 00:39:54

Cardio- 00:43:34

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 40: Getting Too Fat? Lets Mini-Cut!

In this episode of J3 University, Luke and I discuss the ins and outs of implementing mini cuts. Often we see offseason get into subpar territory with body fat levels getting too high and we need a phase to knock off some fat and regain offseason traction. This same phase might be in place as a prep before a contest prep if not in a good spot. Join us for a listen as we cover how and when to set this up.

Timestamps

Purpose of a Mini Cut- 00:00:25

Duration and Timeline to implement- 00:07:16

When NOT to use a Mini Cut- 00:13:05

Timeline dependent and Needs based scenarios- 00:15:58

Anabolics and Fat Loss Agents during Mini Cut? - 00:21:00

Macro adjustments during this phase- 00:25:57

Cardio and Activity management- 00:29:58

Aggressive Mini Cut- 00:33:17

Wrap Up- 00:37:48

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 39: IFBB Pro Cory Hageman: Challenges of Bikini

In this episode of J3 University, Luke and I are joined by IFBB Pro Cory Hageman to discuss her journey through the bikini ranks. Cory has arrived at a place of self-coaching at the highest level and she explains how she got to this point and what it takes to execute at this level. This episode is filled with some great tips for any competitor, but especially for the bikini division.

Timestamps

Introducing guest IFBB Pro Cory Hageman- 00:00:25

Missing the mark & The Biggest Challenge- 00:06:03

How did you start Self Coaching? - 00:07:37

Unique Bikini Challenges- 00:13:44

Challenges of Post Show- 00:19:56

Can you improve without an offseason? - 00:25:49

Negative Adaptations caused by prep- 00:29:15

Bikini Training & Misconceptions- 00:34:56

Self-Coaching changes & plans for this season- 00:47:28

Prep Timeline Set-Up- 00:53:11

Fatigue & Recovery Management- 00:58:11

Where to find Cory- 01:07:13

Instagram- @cory_fit

Email- info@coryfit.com

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 38: What is a “Gaintain” Phase?

In this episode of J3 University, Luke and I discuss the transition phases between muscle accrual and fat loss phases. The “gaintain” or holding phase is a phase to cement progress from a previous phase and potentate the results moving into the next phase. We cover why to do this phase, when to do it, and how to do it. This is the phase that can make or break so many lacking the motivation to keep executing at a high level, dive into this episode to learn more.

Timestamps

Variables that end a push phase and the purpose of ‘Gaintaining’- 00:01:21

Should training change during this phase? - 00:06:29

Does this phase cement muscle gain? - 00:08:01

What justifies a holding phase? - 00:12:05

PED Manipulation-00:16:47

How long should this phase last? - 00:20:14

Should cardio adjustments be made?- 00:24:01

Upholding training during this phase- 00:30:00

What food to pull down?- 00:35:33

Wrap up- 00:37:20

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 37: Prophylactic Series: Why Insulin in Enhanced Competitors?

In this episode of J3 University, Luke and I discuss the risk of PED usage and how Insulin might serve as a harm reduction strategy. We cover how insulin works in the body and the class of exogenous insulin commonly used in bodybuilding. Lastly we cover when to deploy insulin and how to optimize its actions for hypertrophy and common misconceptions around the topic.

Timestamps

Insulin Function and Basic Physiology- 00:00:57

What leads to insulin sensitivity? - 00:03:28

Classes of Insulin- 00:13:37

When to deploy insulin- 00:21:54

Will Insulin therapy cause your pancreas to shut down? - 00:26:07

Will taking Insulin Cause Insulin resistance to worsen? - 00:26:52

Will Insulin cause your Gut to grow? - 00:27:54

How long to use insulin - 00:30:02

Fast acting insulin- 00:32:02

Danger of using insulin around training- 00:37:28

Contest Prep Deployment- 00:38:37

Females and Insulin Use- 00:45:51

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 36: Victoria Felkar: Optimizing Female Hormones and Deploying PEDs

In this episode of J3 University, Luke and I are joined by Victoria Felkar, PhD(c) to discuss female PED use in physique competition. The conversation starts with knowing when you menstrual cycle is “healthy” and why that is important for health and physique. When moving into the enhanced realm how do we protect females from unwanted side effects. What does this mean for PED use and common myths surrounding PEDs for females. If you coach women this is a must listen.

Timestamps

Introducing Victoria Felkar- 00:00:14

Baseline assessment, where to start?- 00:07:12

Healthy Menstrual Cycle and Myth Busting- 00:14:59

Cycle Tracking, Basal Body Temp and Labs- 00:26:25

Menstrual Cycle for effect management of progress/PEDs- 00:29:01

Importance of Estrogen & Progesterone for the healthiest future possible- 00:33:20

Baseline Fundamentals for Health- 00:40:58

Protective safe guards- 00:51:03

Non-androgenic routes- 01:01:49

Physique Sport Timeline, it’s a long game- 01:05:05

What is ok for female androgen/PED use?- 01:10:54

Myth Busting, What male coaches don’t know- 01:22:19

Where to find Victoria Felkar- 01:42:10

Website: https://www.victoriafelkar.com

Facebook: Victoria Felkar

Instagram: @victoriafelkar

YouTube: https://www.youtube.com/channel/UCA3XgGNLfreKdCn6S0NUuRg

Email: victoria@victoriafelkar.com

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 35: Prophylactic Series: Why Metformin in Enhanced Competitors?

In this episode of J3 University, Luke and I discuss the risk of PED usage and how Metformin might serve as a harm reduction strategy. When might this drug be utilized in phases, applications in non PED using athletes and side effects of the drug. Also, can it impeded hypertrophy outcomes?

Timestamps

Metformin Medical Use- 00:59:00

Other Diabetic Drugs- 00:03:51

Issues with enhanced bodybuilding- 00:05:59

Metformin in different phases- 00:12:12

Metformin side effects- 00:14:33

Metformin in natural athletes- 16:52:00

GI Upset/Diarrhea using Metformin- 00:21:57

Extended vs Immediate Release- 00:24:43

Berberine- 00:25:33

B12 Deficiency using Metformin- 00:28:40

PCOS- 00:30:22

Does Metformin take place of Insulin? - 00:35:02

Wrap Up- 00:38:50

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 34: Dr. Eric Helms and Laurin Conlin: Female Post Contest Recovery

In this episode of J3 University, Luke and I are joined by Dr. Eric Helms and Laurin Conlin for a discussion on how to recover females from the rigors of Contest Prep. We cover how setting up a client before a prep even begins is crucial in the prep and post contest phases. What happens physiologically and psychological over a prep and what are the issues entering the post show period to resolve. Within the post show period we aim to transition clients from a regimented approach to a more sustainable one and discuss the strategies used to do so.

Timestamps

Introducing Eric Helms & Laurin Conlin- 00:00:14

Energy Availability/Metabolic Adaptation- 00:01:58

Setting yourself up for a successful prep- 00:08:59

Menstrual cycle return post dieting- 00:15:50

Post Show and Long term planning- 00:19:18

The first weeks Post Show and Recovery Diet- 00:26:20

Training Performance and Body Image- 00:40:50

Sustainable Approach- 00:52:07

Where to find Laurin Conlin and Eric Helms- 01:04:27

Laurin Conlin:

www.teamlocofit.com

Podcast: The LoCoFit Show

@teamlocofit

@laurinconlin

Eric Helms:

www.3dmusclejourney.com

Podcast: Iron Culture

@team3dmg

@helms3dmj

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 33: Prophylactic Series: Why Telmisartan in Enhanced Competitors?

In this episode of J3 University, Luke and I discuss the risk of PED usage and how blood pressure medications serve as a hard reduction strategy. All blood pressure medications are covered and specially answering why Telmisartan is spoken about more frequently.

Timestamps

NPC Nationals and Pro Card Wins- 00:00:08

Enhanced Bodybuilder Risk- 00:03:10

Renin-angiotensin-aldosterone system, Classes of Medication- 00:07:52

ARB vs ACE Inhibitors- 00:13:31

Telmisartan Actions/Benefits- 00:15:15

Blood viscosity/blood dump, Improvement in lab work- 00:19:14

Access to medication- 00:24:36

Deploying for reduction in Water retention- 00:29:46

Where to find more info- 00:34:00

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 32: Why Your Gains Are Lacking in the Offseason

In this episode of J3 University, Luke and I discuss common reasons offseason progress is lacking for many. We look into laying out the timeline of an offseason for planning purposes Also, strategies to keep you adherent, consistent and trouble shoot the common offseason issues that occur.

Timestamps

Podcast Intro- 00:00:15

Mapping out offseason timeline- 00:00:58

Keeping structure in the offseason- 00:04:35

Working on Mobility and function- 00:10:52

Diminishing pumps, insulin sensitivity and recovery- 00:16:46

Managing digestion as food increases- 00:22:02

Diet adherence and flexibility- 00:32:31

Extending ability to drive food up- 00:42:29

Extra Rest days and Deloads- 00:44:50

Wrap Up- 00:48:50

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 31: Managing the Holiday Meals

In this episode of J3 University, Luke and I have turkey and banana pudding on the brain. With Thanksgiving approaching and many asking about what to do to keep their physique on track, we provide answers. Should you cut food for the week or day of, do cardio, train, not train, track the meal? What are acceptable strategies and what do we want to avoid to prevent poor relationships with food.

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 30: Hypertrophy Training: Why Your Arms are NOT Growing

At some point we all dream of 20 Inch plus arms, but we are not all blessed in the gun show department. In this episode of J3 University, Luke and I cover hypertrophy training surrounding bicep and tricep development. We address issues around bicep and tricep training including chronic injuries. Selecting exercises based on your structure and ability to move. Our top exercise choices for each muscle group and what split design to program to bring up arms.

Timestamps

Episode Intro- 00:00:24

Physique assessment- 00:02:35

Addressing issues within Bicep training/exercise selection- 00:05:54

Arm path position for bicep movements- 00:12:52

Log Book Progression- 00:17:59

Addressing issues within Tricep training/exercise selection- 00:21:05

Arm Programming- 00:34:28

Adding in a dedicated Arm Day- 00:40:20

Episode Wrap Up- 00:47:28

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 29: Sarena Sloot: HRT for the Female Competitor

In this episode of J3 University, Luke and I are joined by NPC Wellness Competitor and Nurse Practitioner, Sarena Sloot. Sarena provides patient care at an HRT clinic and well versed in treating the issues surrounding the female competitor. We dive into what is normal menstrual cycle, spotting irregularity and what to do about it. What issues arise moving through a contest prep and post show period regarding the female endocrine system. Finally, what is a starting point to enhance a female under a safer use PED model.

Timestamps

Episode Intro- 00:00:25

Perimenopause Female Competitors- 00:02:19

PMS Symptoms and Normal Cycles- 00:06:05

Areas to address before HRT- 00:10:45

Loss of menstrual cycle, Hormone Panels & Estrogen- 00:16:65

Forms of Application for Estrogen Based Replacement- 00:26:52

Actions of Hormones and Deployment- 00:32:15

Deploying AI- 00:40:09

HRT as a starting point- 48:17:09

Birth Control- 00:50:15

Where to find Serena- 01:01:22

Sarena Social Media:

IG: @np_rena_lifts

Clinic: @totalcareclinics

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 28: IFBB Pro Evan Centopani: Longevity In Bodybuilding: Nutrition, Training, PEDs

In this episode of J3 University, Luke and I are joined by IFBB Pro Evan Centopani. Evan is well known for his meticulous health minded approach to bodybuilding and still achieving a high level of success on and off stage. We dive into Evan’s initial reason for being health conscious and what approaches he has gathered along his journey to keep progressing and limiting the health risks of enhanced bodybuilding practice.

Timestamps

Evan Intro and Fish Jelly- 00:00:24

New Haven Pizza- 00:06:37

Evans health approach to bodybuilding- 00:09:59

Maintaining Health in bodybuilding- 00:16:20

Longevity in bodybuilding- 00:19:57

Reckless Protocols- 00:23:27

Oral Steroids/AI Use- 00:26:19

Blood Pressure/Blood Glucose Tracking and Statins- 00:31:22

Getting the most out of the least- 00:38:59

Health monitoring- 00:42:51

Low Bodyweight for health- 00:48:19

Low Carb- Keeping body responsive- 00:56:04

Where to find Evan- 01:03:37

Social Media-

Instagram: @evancentopani

Email: evan@centopani.com

Website: http://centopani.com

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 27: IFBB Pro Chris Tuttle: Coaching Struggles and Athlete Mindset

In this episode of J3 University, Luke and I are joined by IFBB Pro and Registered Dietitian Chris Tuttle. Chris is well known for coaching high level competitors and many general wellness clients and with that comes many struggles. We dive into what the common issues are Chris comes across when getting a client on boarded, setting expectations, strengthening the mind, and getting more out of your client. We also touch on some health care issues and issues seen within PED usage amongst competitors.

Timestamps

Chris Tuttle Intro- 00:00:24

Managing Expectations of competitors- 00:04:28

Mental Mindset- 00:12:26

Client communication- 00:16:25

Using your coach as a scapegoat- 00:19:35

Building in autonomy to client’s plan- 00:24:23

How coaching has changed- 00:27:58

Clients health, medical access & budgeting- 00:33:36

Believing in the process- 00:43:36

Female PED use- 00:46:32

Understanding physique progression and competition lineup- 00:50:09

Where to find more on Chris Tuttle- 01:09:47

Social Media:

Tuttlenutrition.com

@ifbbprochristuttle

@tuttlenutrition

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 26: Dr. Eric Trexler: Post Show Recovery and Optimization

In this episode of J3 University, Luke and I are joined by coach and researcher Dr. Eric Trexler. Dr. Trexler has focused his research around the post contest period, so we lay the ground work for what is the state a competitor is in physical and mentally coming out of a contest and what that means for a plan of action. Is the post show period highly anabolic? What should our rate of weight gain be post show? How do we control appetite? We answer these questions and many more!

Timestamps

Dr. Eric Trexler Intro- 00:00:41

Where we are physiologically and psychologically post show - 00:05:54

Post show recovery for optimal growth- 00:17:05

Rate of weight gain post show- 00:23:57

Strategies for plan adherence post show- 00:37:02

Driving up activity level post show for calorie increase- 00:48:16

Wrap Up- 00:57:24

Where to find Dr. Eric Trexler- 00:58:44

https://www.strongerbyscience.com/

Instagram: @trexlerfitness

Articles: https://www.strongerbyscience.com/?s=Metabolic+adaptation+

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 25: AJ Morris: Peaking Naturals Without Diuretics

In this episode of J3 University, Luke and I are joined by Natural Pro Bodybuilder AJ Morris. With the latest topic in the bodybuilding world being the danger surrounding diuretic usage Luke and I wanted to explore how a natural pro handles peak week manipulations. AJ is known for bring himself and clients in peeled to stage, so natural or enhanced this approach spans to the enhanced crowd as well. We cover everything from water, electrolyte, carb loading, fat loading, veggies and supplement manipulations.

AJ Morris Social Media:

Instagram- @ajmorris_

YouTube- AJ Morris

Timestamps

Introducing AJ Morris- 00:00:22

Driving up offseason bodyweight- 00:05:32

Diuretic use and water manipulation- 00:10:08

AJ Morris peak week approach- 00:14:15

Sodium, Potassium, Electrolytes- 00:18:32

What instances do you adjust fluid intake- 00:25:22

Holding ‘the look’- 00:29:03

Restricting water to hold ‘the look’ on show day- 00:41:10

Backstage Pump Up- 00:48:05

Herbal Diuretics- 00:55:25

Vegetables/Fiber near show time- 00:59:35

Linear Loading- 01:07:00

Where to find AJ Morris- 01:16:30

Wrap Up- 01:18:11

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 24: Hypertrophy Training: Why Your Quads are NOT Growing

In this episode of J3 University, Luke and I cover hypertrophy training surrounding Quad development. We all want massive quad sweeps, but to make that happen when need the right arsenal of exercises to do so. Luke and I cover optimizing squat patterns for the quads and how to pick a pattern within your ability. We break down the leg press, singe leg squat variations and leg extension. Finally tie all this back in to how to program your full quad session.

Timestamps

Quad anatomy, exercise selection and alignment- 00:06:50

Squat Patterns for Quads- 00:11:39

Developing full musculature to correct squat pattern- 00:17:28

Cuing for foot pressure in squats- 00:19:16

Hack Squat- 00:21:34

Safety Squat, High Bar Squat and Smith Squat- 00:25:25

Toe Position for Quad Activation- 00:30:17

Leg Press- 00:32:06

Leg Extension- 00:39:22

Lunges and Bulgarian Split Squat- 00:44:44

Wrap Up-00:49:36

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 23: Dr. Greg Potter: Sleep Optimization for the Physique Competitor

In this episode of J3 University, Luke and I are joined by sleep expert Dr. Greg Potter. Sleep is our number one recovery tool for physique enhancement, so not getting enough puts a large damper on fat loss, muscle building, but also health outcomes. Dr. Potter give the run down on why we need sleep, what good sleep looks like, and gives a framework of how a healthy sleep routine should be designed with takeaways to problem solve common sleep issues.

Dr. Greg Potter Contact/Social Media:

https://resilientnutrition.com/blogs/news

@resilientnuts

@gregpotterphd

http://gregpotterphd.com

Timestamps

Greg Potter Intro- 00:00:26

Importance of sleep for physique competitors- 00:02:25

Defining sleep deprived- 00:07:43

Sleep timing/quality- 00:14:38

Assessing your sleep- 00:18:35

Light Exposure/Training Timing- 00:26:48

Mental Stress/Caffeine Intake/Meal Timing- 00:33:60

CBD/THC- 00:40:43

Dawn and Dusk; spending time outdoors to improve sleep- 00:46:63

Setting up your bedroom for sleep quality- 00:57:30

Wrap Up- 01:05:02

Dr. Potters Contact/Social Media- 01:07:43

J3 UNIVERSITY: http://j3university.com COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 22: Joe Jeffrey- Post Show Phase Recovery and Offseason Potentiation

In this episode of J3 University, Luke and I are joined by Joe Jeffrey to discuss the transition from contest prep into the offseason. The post show period is vulnerable time for rapid fat gain and in the presence of high levels of fatigue. The approach discusses will cover how to set up diet, training, cardio, health markers and PEDs from prep into post show and what that progression of all variable should be as we phase into the offseason.

Joe Jeffrey is an online physique coach with physique collective specializing in physique enhancement.

For more information on Joe Jeffrey:

Instagram: @Joe_physiquecollective

Website: www.physiquecollective.com

Timestamps

Joe Jeffrey Intro- 00:00:25

First week post show set up- 00:05:06

Post show body fat/weight re-gain - 00:11:07

Prep Duration- 00:23:50

Training/Programming moving in to Offseason- 00:27:38

PED changes post show- 00:32:09

Changes to T3 post show- 00:37:49

Changes to Clen post show- 00:40:63

Changes to Growth Hormone/Insulin- 00:42:17

Lab work post show- 00:51:12

Wrap Up- 01:05:59

J3 UNIVERSITY: http://j3university.com COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 21: IFBB Pro Hunter Labrada: Growing into the 2021 Chicago Pro

In this episode of J3 University, Luke and I are joined by IFBB Pro Hunter Labrada who is 1 week out from the 2021 Chicago Pro. Hunter has made massive improvements in his back development after the 2020 Olympia, so we dive into Hunter’s training approach and how he restructured his training to bring up the back side.

Hunter Labrada Social Media:

YouTube: Labrada Nutrition

Instagram: @hunterlabrada

Timestamps

Hunter Intro- 00:00:25

Physique analysis for the 2020 Olympia- 00:03:33

Growing during Contest Prep- 00:10:50

Training set up after Olympia- 00:13:41

Fatigue Management and exercise selection to bring up back- 00:21:38

Emotional attachment to certain lifts- 00:31:43

Progression in the gym at the end of prep- 00:41:17

Peak week training split- 00:46:51

Where to follow Hunters prep- 00:51:59

J3 UNIVERSITY: http://j3university.com COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 20: IFBB Pro Kuba Cielen: Maximizing the Post Show Rebound and Offseason

In this episode of J3 University, Luke and I are joined by IFBB Pro Kuba Cielen. Kuba had an phenomenal offseason pushing his body weight up to 267lbs and adding a solid 15-20lbs of stage weight in less than a year. We dive into Kuba’s meticulous and regimented approach to pull out all variables from nutrition, training, recovery, PEDs, to find out how to max out the offseason progression with leaving nothing on the table. If you want to know how to handle you post show period and move through offseason back into a prep, this episode is for you.

Kuba Cielen Social Media:

YouTube- Kuba Cielen

Instagram- @kuba_cielen

Timestamps

Kuba Cielen Offseason- 00:00:23

Holding/Maintenance phase before starting prep- 00:04:55

Recovery phase out of prep- 00:11:59

Schedule/Routine in offseason- 00:19:08

PEDS moving in to offseason- 00:21:16

Training volume- 00:23:06

Changes to training- 00:32:12

Rate of weight gain post show- 00:38:34

Lab Work/Daily monitoring, starting PED cycle- 00:50:42

Managing all variables for optimal results- 00:59:12

Pushing food in offseason/staying active in offseason- 01:02:39

Wrap Up- 01:09:53

J3 UNIVERSITY: http://j3university.com COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 19: Hypertrophy Training: Why Your Chest is NOT Growing In this episode of J3 University, Luke and I cover hypertrophy training surrounding chest development. Luke and I cover strategies that have helped us both improve dysfunctions in our shoulders, engage pecs, exercise selection decisions, proper execution and order. We also lay out a framework to progress pressing using dead stops and band work. Lastly discuss can you do flyes before pressing or will that limit hypertrophy outcomes?

J3 UNIVERSITY: http://j3university.com COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 18: Fouad Abiad: The Business of Bodybuilding

In this episode of J3 University, Luke and I are joined by IFBB Pro Fouad ‘Hoss' Abiad.

Found has led a successful career on and off the bodybuilding stage and we pick his brain on what it take to build a brand and business in the fitness industry. Fouad is wealth of information and gives great takeaways on utilizing social media, finding your brand, habits that form success, athlete sponsorships and mistakes in business to avoid.

To follow Fouad check out:

Instagram: @foudabiad

Host @realbodybuildingpodcast

Owner: @hosstilesupps

Timestamps

Fouad Abiad Intro- 00:00:24

Getting back on stage/future plans- 00:04:15

How Fouad got started in bodybuilding and business- 00:12:42

Social Media influence and bodybuilding- 00:18:09

Building your brand- 00:21:30

Mistakes as bodybuilders and building the brand- 00:30:23

Finding your brand- 00:37:07

Diversifying social media platforms- 00:41:47

Finding athletes for the brand- 00:45:58

Number one mistake in Building a business- 00:54:10

Future goals- 00:57:07

Wrap Up- 01:08:59

J3 UNIVERSITY: http://j3university.com COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 17: Dr. Dean St Mart: Resolving Digestive Issues from PED Usage

In this episode of J3 University, Luke and I are joined with Dr. Dean St Mart on the topic of digestive issues brought on through PED usage. Dr. Dean covers what is the root cause of these issues from PEDs and how this root cause is the basis for the intervention to manage and treat PED side effects whether contest prep or offseason. If you are natural or enhanced and suffer from digestive issues limiting your ability to progress this is the episode for you.

Dr. Dean St Mart is the Formulator for Supplement Needs holding a PhD in Organic Chemistry, working as a Chemical Engineer and also an established competitive bodybuilder.

Instagram: @deanstm

Website: www.supplementneeds.co.uk/

Timestamps

Dr. Dean Intro- 00:00:18:29

Bodybuilders Main Digestive Issues- 00:01:47

Pushing High volumes of food in offseason- 00:06:12

Figuring out Digestive issue- 00:09:34

Digestive issues when PEDS are introduced- 00:12:06

Lab work and elevation in basophils- 00:22:40

Using antihistamine for seasonal allergies/DAO histamine digester- 00:26:21

Modify compound selection/Liver function and Digestive health- 00:35:30

Things to have in place to support liver and remove bile acids- 00:41:51

GGT, AST, ALT, ALP- 00:52:38

Finding the root cause; antihistamine use- 00:59:29

Closing thoughts- 01:07:33

J3 UNIVERSITY: http://j3university.com COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 16: Lab Testing and Health Monitoring for Physique Athletes

In this episode of J3 University, Luke and I discuss what we should be monitoring as bodybuilders to keep health intact long term whether PED enhanced or Natural. We talk on the yearly scale about Calcium Scoring, Heart Echos down to Blood Lab draws. Also what you can do at home to monitor health and also keep progress in your physique happening on a daily/weekly basis. We also address the options when trying to acquire this testing. If you use AAS, GH, and/or insulin this is a must listen.

Timestamps

Intro Health Markers PED Use Bodybuilding Practice- 00:01:54

Long term Health Diagnostics- 00:07:36

Sleep Apnea- 00:19:35

Frequent Health Monitoring- 00:25:33

What you should be testing on your blood panels- 00:35:51

Female blood panels- 00:44:29

Panel add-ons- 00:45:44

Day To Day Monitoring- 00:50:51

J3 UNIVERSITY: http://j3university.com

COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 15: Dr. Gabrielle Fundaro: Gut Health Myths and Practical Applications: Team Eat Fiber!

In this episode of J3 University, Luke and I are joined by Dr. Gabrielle Fundaro to discuss what gut health actually means currently and a framework to navigate through what is acceptable GI function and what is true dysfunction. She address fiber and probiotic under and over usage and what we should really be putting stock in. Dr. Fundaro address some of the common issues we see in the physique realm and how to dress those issues with some solid recommendations for coaches and athletes.

Dr. Fundaro holds a PhD. In Human Nutrition, Foods, and Exercise. ACE Certified Health Coach and Board Member of National Coaching Global Mastermind and Sports Nutrition Association.

You can follow and learn more from Dr. Fundaro at:

Instagram: @vitaminphd

Website: vitaminphdnutrition.com

Website: btgcomprehensivecoaching.com

Timestamps

Intro Dr. Gabriel Fundaro- 00:00:29

Dr. Fundaros High fat feeding on hypertrophy study- 00:02:67

Gut Health Framework- 00:06:19

Disease and Gut Health Association- 00:12:32

Research knowledge in to application- 00:18:21

Probiotics and Fiber in Bodybuilders- 00:21:63

Bloat and Gas with Fiber- 00:24:15

Handling individuals that have high food volume- 00:32:34

Greens Powder and Fiber Supplements- 00:37:12

Eating cold or reheated food- 00:44:31

Issues that come up with Contest prep- 00:48:40

Recommendations for coaches- 01:02:38

Wrap Up, where to find Dr. Fundaro- 01:13:59

J3 UNIVERSITY: http://j3university.com

COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 14: Peaking for multiple shows; Indy & NY Recap

In this episode of J3 University, Luke and I walk through my recent showings at the Indy and NY Pro. I give some insight into my thoughts on the outcome, what I did different between shows and what would I change in nutrition, fluids and if diuretics have a place. We discuss actual show day and how to hold “the peak look” between prejudge and finals. Finally, wrapping up with next show plans and the process moving forward.

Timestamps

Intro-00:00:25

Indy Pro Review- 00:01:22

New York Pro Review- 00:03:57

Differences made for flat body parts- 00:07:57

Diuretic usage- 00:10:38

Holding your look from prejudge to finals- 00:14:33

Changes made to training- 00:25:32

Next show plans- 00:33:53

Sharing the process- 00:47:32

J3 UNIVERSITY: http://j3university.com

COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 13: Hypertrophy Training: Why Your Back is NOT Growing

In this episode of J3 University, Luke and I cover hypertrophy training surrounding Back development. We answer listener questions that cover exercise selection and execution to get the most out of your program. Also, we hit some myths on back training, so you are the most effective it hitting your development goals.

Timestamps

Belt Training; Are Deadlifts bad for the waist?- 00:04:02

Rack Pulls Pros and Cons- 00:13:58

Movements to develop lower back- 00:25:00

Pullups and efficacy- 00:33:16

Identifying and setting up movements for each area of the back- 00:42:01

Unilateral vs Bilateral Back Training- 00:49:22

Trap Work- 00:55:46

Wrap Up- 01:02:34

J3 UNIVERSITY: http://j3university.com

COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 12: Peak Week Protocols for Success

In this episode of J3 University, Luke and I dive into peak week strategies since I am on peak for the 2021 Indy Pro. Peak week planning prior to the actual week is essential to success and will guide the decision making process as show day approaches. We talk on training, nutrition, water, sodium and PED manipulation for peak week and some personal anecdote leading into Indy Pro weekend.

Timestamps

Episode Intro- 00:00:28

How far out are you using data to help guide peak week?- 00:09:28

AM and Post Workout picture comparison- 00:18:39

Assessing fat vs water going in to peak week- 00:24:40

Managing Fatigue and Training during peak week- 00:28:02

Adjusting cardio vs calories to manage fatigue- 00:40:12

Cardio and Step Count- 00:48:20

Eating in to the show- 00:50:32

Androgen manipulation- 00:54:28

Wrap Up- 01:06:22

J3 UNIVERSTIY: http://j3university.com

COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 11: Austin Stout- Resolving Digestive Health Issues for Physique Enhancement

In this episode of J3 University, Luke and I are joined by Austin Stout to discuss the gastrointestinal system and common issues that present in the general population and physique competitors. We dive into how the GI is integrated amongst all body systems and how that interconnection effects health and performance outcomes. Episode concludes with some real action steps to apply when facing these issues in clients or yourself.

Austin has a BS in Nutritional Science and is head of his company, Integrated Muscle & Health. Through experience and education Austin works with many health clients and an array of competitors. Austin also leads in the education sector with many webinars and seminars on various health topics.

You can follow and support Austin at:

Instagram: @austinst8

YouTube: Austin Stout

Integrated Muscle & Health: https://integrated-muscle.com/

Timestamps-

Austin Stout Intro- 00:00:48

Initial Client Assessment to Discern Gut Issue- 00:02:38

Addressing Identified Gut Issue- 00:09:52

Gut Dysbiosis- 00:13:05

Isolating Gut Issue- 00:20:35

Gut Issues Cropping up During Contest Prep- 00:32:09

Relationship between IBS and Neurological Deficiencies- 00:36:34

Addressing the Psychological Aspect and Stress- 00:39:22

Birth Control and Hormones- 00:54:12

Where to Find Austin Stout- 01:07:08

J3 UNIVERSTIY: http://j3university.com

COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 10: Hypertrophy Training the Framework for Progression

In this episode of J3 University, Luke and I review our past conversations with our guests on hypertrophy training. We go into our own personal approach to training from the assessment, laying out volume, intensity, and split design. Also how to make progressions with load/reps/sets across a mesocycle and managing stimulus to fatigue ratio for exercise choices.

Timestamps

Episode Intro- 00:00:30

Assessing Mobility/Stability/Strength- 00:02:04

Pain during training and addressing the root cause- 00:13:39

Split Design- 00:14:55

Training Volume- 00:17:05

Crossover stimulus/fatigue from session to session- 00:26:21

Adding volume/load progressions- 00:34:50

Managing Fatigue/Deload- 00:56:33

Wrap up- 01:03:21

J3 UNIVERSTIY: http://j3university.com

COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 9: Hypertrophy Coach Joe Bennett- The Core of Hypertrophy Training

In this episode of J3 University, Luke and I are joined by Joe Bennett to discuss hypertrophy training for what really makes us improve. We get into setting a standard for quality for volume based on execution and effort. Leading us into addressing weak points for advanced level competitors and how does Joe manage recovery for this caliber of athlete. This episode is filled with in the trench application you can apply to your training immediately.

Joe Bennett, BS in Exercise Science and owner of Hypertrophycoach.com

For more information on Joe Bennett:

Instagram: @hypertrophycoach

Website: www.hypertrophycoach.com

Youtube: Hypertrophy Coach

Timestamps

Joe Bennett Intro- 00:00:28

Training Theory, Client Physique Progress- 00:04:40

Training Cues- 00:14:24

Session Structure during relearning of movement pattern- 00:24:59

Initial Training Set Up- 00:30:49

Working with lack of Stability Strength- 00:39:37

Managing volume from session to session- 00:46:59

Optimal session structure- 00:57:32

Rotating exercises session to session- 01:05:39

J3 UNIVERSTIY: http://j3university.com

COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching:

https://noswitchfitness.com/contact/

Episode 8: Dr. Jordan Shallow: Assessment and Needs Analysis for Hypertrophy Training Preparation

In this episode of J3 University, Luke and I are joined by Dr. Jordan Shallow to discuss hypertrophy training from the initial assessment point of movement dysfunction and mobility issues. We dive into what as bodybuilders should we do as prep work to get the most out of your actual training. How do we address weak points that are limiting progress? Also, what type of therapeutic services should we invest our time into or avoid.

Dr. Jordan Shallow is a chiropractor and performance coach for Elite FTS and founder of Pre Script.

For more information on Dr. Shallow:

Instagram: @the_muscle_doc

Website: www.pre-script.com

Timestamps

Dr. Jordan Shallow Intro- 00:00:27

Mobility and Strength- 00:00:43

Gradation of stability- 00:10:35

Benefits of Addressing Stability- 00:21:25

Frequency/Duration of prehab exercises- 00:28:23

Utility of myofascial release- 00:39:30

Rehab Tools- 00:46:24

Finding a clinician- 00:52:53

Final Thoughts- 00:59:14

J3 UNIVERSTIY: http://j3university.com

COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching:

https://noswitchfitness.com/contact/

Episode 7: Joe Jeffrey and Calum Raistrick- Hypertrophy Training for Stage Improvements

In this episode of J3 University, Luke and I are joined by Joe Jeffrey and Calum Raistrick to discuss hypertrophy training from the initial assessment point to making improvements that will show on stage. We dive into all variables that can be manipulated over the course of a mesocycle, but focus on the individual needs and many nuances within that. We also dive into some specific case study situations for some great practical takeaways.

Joe Jeffrey is an online physique coach with physique collective specializing in physique enhancement.

For more information on Joe Jeffrey:

Instagram: @Joe_physiquecollective

Website: www.physiquecollective.com

Calum Raistrick is an online physique coach and educator with his company The Muscle Mentors.

For more information on Calum:

Instagram: @calum_themusclementors

Website: www.themusclementors.co.uk/

Timestamps

Calum Raistrick and Joe Jeffrey Intro- 00:00:26

Needs Analysis for Improvement Season- 00:07:12

Adjusting initial training plan- 00:15:25

Managing clients progression- 00:18:47

High Effort Training- 00:26:06

Driving up stimulus week to week- 00:35:26

Volume progression during prep- 01:00:33

J3 UNIVERSTIY: http://j3university.com

COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching:

https://noswitchfitness.com/contact/

Episode 6: Refeed and Diet Breaks Conclusions and Takeaways Volume 4

In this episode of J3 University, Luke and I review the literature and discussion we’ve had in the past three episodes with experts in the field on intermittent caloric restriction. We draw conclusions from all the information gathered and provide some takeaways to put into practice. Also, discuss how our viewpoints have changed on the topic.

Timestamps

Refeed/Diet Break Series Overview- 00:02:05

Refeed Literature and Research- 00:03:19

The mental side of Refeeds- 00:06:44

Refeeds within contest prep setting- 00:10:00

Diet Fatigue vs Training Fatigue- 00:16:04

Delay in menstrual cycle loss during contest prep with Refeeds- 00:20:01

Factoring in Contest prep timeline when using Refeeds- 00:24:55

Spreading out overall calorie intake vs a large deficit with refeeds- 00:34:18

Using Refeeds to practice Peak Week- 00:42:49

Nutrition around Training Deload- 00:44:38

Peak Week- 00:57:14

Closing thoughts-01:02:29

J3 UNIVERSTIY: http://j3university.com

COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching:

https://noswitchfitness.com/contact/

Episode 5: Jackson Peos Rethinking Refeed and Diet Breaks Volume 3

In this episode of J3 University, Luke and I are joined by Jackson Peos to dive into the latest research on refeeds and diet breaks. We review the current literature, Jackson’s ongoing diet break research, and practical takeaways for coaching application.

Jackson Peos is current PhD candidate in Clinical & Sports Nutrition with research undergoing in diet breaks and refeeding in athletes. He is also the Nutrition Science Adviser for Bulk Nutrients.

For more information on Jackson Peos:

Instagram: @jacksonpeos

YouTube: Jackson Peos

Diet break study: https://europepmc.org/article/MED/33587549

Timestamps

Jackson Peos intro- 00:00:24

Current Research refeeds/diet breaks- 00:06:26

Applying research to our subjects and population- 00:14:04

Investigating what we get out of refeeds- 00:18:13

Do you see future refeeds/diet break research leaning towards psychological benefits- 00:24:14

Diet break study/REDS/Fatigue Management- 00:31:42

Post Show energy increase and fat loss- 00:38:07

Refeed/Diet Break Application- 00:41:28

Psychological effects of refeed- 00:48:53

Refeed GI Distress and practicing peak week- 00:50:26

Activity/NEAT during refeed- 00:57:46

Closing thoughts- 01:03:31

Jackson Peos Social media- 01:07:36

J3 UNIVERSTIY: http://j3university.com

COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching:

https://noswitchfitness.com/contact/

Episode 4: Dr. Mike Israetel- Rethinking Refeed and Diet Breaks Volume 2

In this episode of J3 University, Luke and I are joined by Dr. Mike Israetel to dive into the latest research on refeeds and diet breaks. We review the current state of the literature and what this means for coaches in the trenches.

Dr. Mike has PhD in Sport Physiology and is the Chief Content Officer for Renaissance Periodization. Also a Professor of Exercise and Sport Science at Lehman College.

For more information on Dr. Mike:

Instagram: @rpdrmike & @rpstrength

Company: https://renaissanceperiodization.com/

YouTube: Renaissance Periodization

Facebook: Mike Israetel

Timestamps

Dr. Mike Israetel Intro- 00:00:28

Defining refeeds/diet breaks- 00:03:55

View on literature application for refeeds- 00:06:16

Views on adherence aspect of using refeeds- 00:11:16

Initial set up of a diet- 00:22:05

Activity adjustment with refeeds- 00:31:23

Training Fatigue and Dieting Fatigue- 00:34:05

Programming using refeeds- 00:39:06

Managing caloric timeline- 00:45:16

NEAT/Step Tracking during prep- 00:48:54

How would you implement direct cardio and NEAT- 00:57:45

Cardio Modalities- 01:01:03

Bodybuilding: Thinking smarter- 01:03:08

Closing thoughts- 01:09:06

J3 UNIVERSTIY: http://j3university.com

COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching:

https://noswitchfitness.com/contact/

Episode 3: Dr. Eric Helms- Rethinking Refeed and Diet Breaks Volume 1

In this episode of J3 University, Luke and I are joined by Dr. Eric Helms to dive into the latest research on refeeds and diet breaks. We review the current state of the literature and what this means for coaches in the trenches.

Dr. Helms holds his PhD in strength and conditioning and is a research fellow for AUT at the Sports Performance Research Institute New Zealand. He is the lead R&D Chief for 3D Muscle Journey. He has obtained pro status as a natural bodybuilder with the PNBA and competes at the international level as an unequipped powerlifter.

For more information on Dr. Helms:

Instagram: https://www.instagram.com/helms3dmj/?hl=en

Website: https://3dmusclejourney.com/

YouTube: https://www.youtube.com/user/Team3DMJ Timestamps

Eric Helms Intro- 00:00:29

Defining refeeds- 00:03:17

What markers should be taken from research for application- 00:15:54

Fatigue and water retention managed through lowering training volume vs. refeed- 00:23:37

Taking individual client feedback to determine route- 00:30:36

Refeed application, how and when?- 00:43:04

Adjusting Maintenance level with body weight dropping- 00:47:04

Discussing Natural & Enhanced- 00:54:14

Non-linear dieting strategies and practicing peak week- 01:03:39

Wrapping it up- 01:09:08

J3 UNIVERSTIY: http://j3university.com

COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 2: Scott Stevenson- Becoming an evidence based coach

In this episode of J3 University, Luke and I are joined by Dr. Scott Stevenson to understand how to become an evidence based coach. We dive into what the term “evidence based” actually means and how it can be misapplied in the physique world. Also Scott has some great takeaways for becoming a critical thinker and filtering good and bad information to make us operate at a higher level.

Dr. Scott, has a PhD in Applied Exercise Physiology, is a published peer-reviewed scientific author, a successful bodybuilder, coach, and writer. He has been lifting for over 30 years where he has gained invaluable experience in both training and in life.

Instagram: @fortitude_training

Website: drscottstevenson.com

Link to “Be Your Own Bodybuilding Coach: A Reference Guide For Year-Round Bodybuilding Success” https://amzn.to/37U6Ukn Thanks, please comment, like and subscribe!

Timestamps

Introducing Guest Scott Stevenson- 00:00:21

Scott Stevenson Plans on competing- 00:02:43

Discussing review paper on peak week- 00:05:22

How do you define evidence based coaching?- 00:20:13

Literature and gathering information within clientele- 00:30:17

What traits to look for in a coach that can bridge the gap- 00:41:30

Filtering through coaches with no science background but who have clients w/ great physiques- 00:58:58

Closing thoughts- 01:10:35

J3 UNIVERSTIY: http://j3university.com

COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Be Your Own Bodybuilding Coach: A Reference Guide For Year-Round Bodybuilding Success

Episode 1: Setting up Post Contest Training

John and Luke dive into follower questions on setting up training in the post contest period. The post contest period is a state of high recovery needs, but also setting a program to improve the physique based on judge’s feedback. How do we take that feedback and transition into the offseason periods?

00:07:40- Do you typically reduce volume and/or cardio following, or does it depend on individual?

00:19:35- Does training focus rely more on pushing strength with lower volume or moderate weight higher volume and is exercise selection any different than normal?

00:29:09- Is progress being made with straight sets/when do you begin reintroducing intensity techniques? Are sets added first?

00:41:11- Upper Body needs to catch up relative to legs, how to approach offseason with this goal?

Thanks, please comment, like and subscribe!

J3 UNIVERSTIY: http://j3university.com

COACHING: http://J3sportsrd.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3Instagram:

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/