J3 University

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 y...

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 firs...

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...

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 adjus...

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, an...

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 tra...

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 👉 S...

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, posin...

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 you...

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...

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 ap...

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

...

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...

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 growt...

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 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:

• 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-...

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 m...