J3 University
J3 University is an online education and coaching service focused on bodybuilding and physique enhancement. The podcast features interviews with experts in research and coaching, aiming to bridge the gap between scientific knowledge and practical experience. Listeners can empower themselves to achieve higher levels of physique development.
Episodes
When Should You Stop Competing in bodybuilding? | J3U Podcast Ep. 243
When should you stop competing in bodybuilding, end your contest prep, or do another show?
In this episode, Luke and I break down how to decide whether continuing your bodybuilding season is actually moving you toward your ultimate goal. We discuss judging feedback, whether your weaknesses are realistically fixable, the financial and health costs of extending contest prep, and when doing another s
How to Fix Your Physique After a Bad Bodybuilding Show | J3U Podcast Ep. 242
A bad bodybuilding show doesn’t mean your season is over.
In this episode, we break down how to recover from a disappointing bodybuilding show and improve your physique for your next competition. We cover post-show assessment, contest prep mistakes, peak week adjustments, posing, nutrition, water and carbohydrate manipulation, getting back on plan, and managing your environment and execution betw
Don't Make These Contest Prep Mistakes Before Peak Week | J3U Podcast Ep. 241
Most competitors don't lose their physique during peak week, they lose it in the month leading up to the show.
In this episode, we break down the biggest mistakes bodybuilders make during the final four weeks of contest prep, including rushing fat loss, making emotional decisions, changing drugs unnecessarily, overdoing posing, and mismanaging training fatigue. If you want to bring your best physi
How to Peak an IFBB Pro for Show Day: Real Peak Week case Studies | J3U Podcast Ep. 240
Peak week isn't a one-size-fits-all process—and these IFBB pro case studies show exactly why.
We break down what happened with our athletes at Texas Pro, including how we adjusted food, fluids, loading, stage-day weight ranges, and peak-week decisions based on how each athlete was responding. We also talk through the coaching challenges that come with working with high-level pros, from managing an
How to Reverse Diet After a bodybuilding Show (Without Ruining Your Offseason) | J3U Podcast Ep. 239
The biggest mistake in bodybuilding often happens after the show—not during prep.
In this episode, we break down the difference between reverse diets, recovery diets, and aggressive rebound phases, explaining when each approach actually makes sense. We also cover how to manage hunger, recovery, cardio, food increases, hormones, and the psychology of the post-show phase so you can set yourself up f
Should You Change PEDs Before Peak Week? | J3U Podcast Ep. 238
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-cu
Why You Can't Lose That Last Bit of Body Fat (Contest Prep Explained) | J3U Podcast Ep. 237
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 perform
How to Choose the Best Exercises for Muscle Growth (Stop Wasting Sets) | J3U Podcast Ep. 236
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 vol
How Often Should You Train Each Muscle? (Science vs Reality) | J3U Podcast Ep. 235
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 sele
Electrolytes for Bodybuilding: Are You Wasting Money? | J3U Podcast Ep. 234
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 sit
How Much Protein Do You Really Need to Build Muscle? | J3U Podcast Ep. 233
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 ar
Science-Based Lifting Has Gone Too Far (Here's Why) | J3U Podcast Ep. 232
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 interpret
Insulin vs Muscle Growth: What Really Builds Size in the Offseason | J3U Podcast Ep.231
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
Female Bodybuilding PEDs Explained (What Coaches Won’t Tell You) | J3U Podcast Ep. 230
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 p
Staying or Switching? How to Choose Your Best Bodybuilding Division | J3U Podcast Ep. 229
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 actu
How to Make Weight in Classic Physique Without Losing Muscle | J3U Podcast EP. 228
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 whil
Should You Count Trace Protein? (Most Bodybuilders Get This Wrong) | J3U Podcast Ep. 227
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 episod
Best Training Split for Muscle Growth (Upper Lower vs PPL) | J3U Podcast Ep. 226
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
Do You Actually Need More Gear to Grow? | J3U Podcast Ep. 225
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 stal
Why Most Bodybuilders Run Out Of Time In Prep | J3U Podcast Ep.224
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 —
Why You're Not Growing in Your Off Season (Fix This Now)| J3U podcast ep 223
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
How to Build the Best Garage Gym for Bodybuilding | J3U Podcast Ep. 222
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 actuall
The 4 Contest Prep Phases Every Bodybuilder Should Follow | J3U Podcast Ep.221
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 t
Can you bodybuild long term without destroying your health? | J3U Podcast Ep. 220
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 import
Why Your Training Program Isn't Working | J3U Podcast Ep. 219
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
Should Bodybuilders Use Retatrutide? The Real Pros and Cons | J3U Podcast Ep 218
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 to
How Often Should You Change Your Workout Split? | J3U Podcast 217
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 g
How to Fix Stalled Lifts for Hypertrophy | J3U Podcast Ep. 216
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, yo
Most Lifters Don't Train Hard Enough | Steve Hall | J3U Podcast Ep. 215
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 lon
The Real Reason You Keep Getting Injured in the Gym | J3U Podcast Ep. 214
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, an
The Truth About Cutting Right After a Growth Phase (You Don't Need to Wait) | J3U Podcast Ep. 213
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 y
When Your Growth Phase Is Killing Your Gains (And How to Know It's Over) | J3U Podcast Ep. 212
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
2026 Muscle Growth: Fixing the Mistakes Everyone Made Last Year | J3U Podcast Ep. 211
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 th
If I could only do ONE Exercise Per Muscle- Upper Body | J3U Podcast Ep. 210
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 lo
If I could only do ONE Exercise Per Muscle- Lower Body | J3U Podcast Ep. 209
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
The Most Overrated Ideas in Fat Loss | J3U Podcast Ep.208
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 a
How to Become a Pro Bodybuilder | J3U Podcast Ep.207
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.
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Why Bodybuilders Sleep Worse (And Stay Small Because of It) | J3U Podcast Ep.206
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 y
Traveling, Holidays, Chaos — How I Still Progress | J3U Podcast Ep. 205
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-p
Lean Gaining vs Sloppy Bulking | J3U Podcast Ep. 204
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-s
It’s Not Your Rep Range...It’s Your Effort | J3U Podcast Ep.203
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 progr
The Deload Mistake That’s Ruining Your Offseason | J3U Podcast Ep. 202
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 tra
We used fake gear...don’t do what we did | J3U Podcast Ep. 201
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
Why Most Bodybuilders Burn Out in the Offseason (and How to Stop It) | J3U Podcast Ep. 200
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 pressur
Strong ≠ Big — The trap of performance chasing in hypertrophy blocks | J3U Podcast // Ep 199
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 loa
The Offseason “Look” — How lean is too lean? | J3U Podcast // Ep 198
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 bu
Female Growth: This Is Why You Stay the Same | J3U Podcast // Ep 197
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 inst
How to Become an Olympian | J3U Podcast // Ep 196
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
Offseason PED strategy that actually scales | J3U Podcast // Ep 195
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 i
The coaching mistakes you don’t know you’re making | J3U Podcast // Ep 194
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
Build your next split based on what show day revealed | J3U Podcast // Ep 193
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
What this season taught me | J3U Podcast // Ep 192
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. “fu
PEDs, Growth Hormone, and Smarter Cycle Design (ft. Dr. Todd Lee) | J3U Podcast // Ep 191
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-los
Second peak done right | J3U Podcast // Ep 190
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
The Art of the Rebound — Building After the Show | J3U Podcast // Ep 189
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 found
Between shows done right | J3U Podcast // Ep. 188
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.
What happens after stage | J3U Podcast // Ep 187
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
Peaking before peak week | J3U Podcast // Ep 186
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 Secrets: What most get wrong | J3U Podcast // Ep 185
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 #Bodyb
The Coach’s Corner: Prep mistakes we still make | J3U Podcast // Ep 184
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.
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📚 Level 1 & Female Module
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Sometimes, the right move is doing nothing | J3U Podcast // Ep 183
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 #Trendlines
You didn’t need a refeed. You needed to de-output | J3U Podcast // Ep 182
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.
Changing your split is stopping your progress | J3U Podcast // Ep 181
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… a
Still not growing? It’s probably not volume | J3U Podcast // Ep 180
🎙️ 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
Are You Really Ready for Contest Prep? - J3U Podcast // Eps.175
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 Hypertr
The Post-Show Phase: Where Champions Are Made or Broken
- J3U Podcast // Eps.174
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/f
Rep Ranges are Pointless - J3U Podcast // Eps.173
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.co
Hyrox Sucks for Bodybuilding - J3U Podcast // Eps.172
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 Univer
Solving Fat Loss Stalls - J3U Podcast // Eps.171
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://j3univer
Andre Adams: Female Labs, PED's, Volume Progression - J3U Podcast // Eps.170
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/
Fat Loss Diet Mistakes to Avoid - J3U Podcast // Eps.169
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
Q and A: SLU-PP-332, T3, Pull Day, Essential Bodybuilding Supplements - J3U Podcast // Eps.168
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 ht
Stop Ruining Your Peak in 2025 - J3U Podcast // Eps.166
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.co
Building Muscle Off-Cycle - J3U Podcast // Eps.165
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/appl
Optimized HGH in Bodybuilding with Kurt Havens - J3U Podcast // Eps.164
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 htt
3 Must Use Offseason PED's - J3U Podcast // Eps.163
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/
Is the Trophy Worth It? - J3U Podcast // Eps.162
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-hypertro
Overrated Hypertrophy Variables - J3U Podcast // Eps.160
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 Optimizatio
From Emotion to Execution: Becoming a Performance Based Bodybuilder - J3U Podcast // Eps.159
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.c
High Test vs Low Test Cycles - J3U Podcast // Eps.158
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.c
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