J3 University
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.
Episodes
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:
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Assessing feedback and photos objectively
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Fat loss timelines and recovery between peaks
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Food and PED adjustments when you need to sharpen vs. when you need to coast
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Why st...
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:
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Setting realistic weight gain targets
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Structuring food to control hunger and fluid retention
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PED adjustments for a smooth transition
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Training, cardio, and recovery changes
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How to keep your big-...
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
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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.
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From digestion and hydration to training and visual assessments, they reveal what most people get wrong and how to fix it.
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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🎧 Explore J3U Coaching
đź“š Level 1 &...
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.
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🔥 J3U Coaching | Level 1 | Female Module
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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 sm...
🎙️ 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 t...
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.
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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://j3univers...
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.
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J3U Coaching
https://j3university.com/j3u-coaching/
J3 University
Applied Hypertrophy Optimization
https://j3university.com/funnel/aho/applied-hypertrophy/
The ...
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 http...
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
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-hypertr...
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/
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/fun...
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 answeredđź§
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/...
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/
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/
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...
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