J3 University

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   Like, Share, Subscribe   LINK in BIO #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/