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.comCourses & 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.comCourses: 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.comCourses: j3university.com

Episode 192 — What the Season Taught MeEvery 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.comCourses: 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.comCourses → j3university.com

Episode 190 | The Second Peak Done RightThe 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.comCourses → 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.comCourses: j3university.com

Episode 188 — Between Shows Done Right: Refining the PeakOne 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.comCourses: 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.comCourses: 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.comLearn 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