Changing your split is stopping your progress | J3U Podcast // Ep 181

Welcome back to the J3 University Podcast with John Jewett and Luke Miller.

You’ve probably heard that switching up your training split can help spark new growth — but for most athletes, changing too often is what’s actually stalling their progress.

In this episode, we dive deep into the psychology and pitfalls of constant program hopping. You’ll learn when a split adjustment is actually needed… 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.