J3 University

Episode 190 | The Second Peak Done Right The first peak gets you to stage. The second is your chance to refine it. In this episode, John Jewett and Luke Miller cover how to improve from show to show without fading: Using timelines and worst-case planning to stay ahead Why nerves drop after the first show — and how it helps your look Data and matrix systems for food, fluids, and bodyweight Mistakes to avoid with training, travel, and PED adjustments 🎯 Don’t just repeat your first look — refine it. Work with J3U Coaches → j3ucoaching.com Courses → 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.com Courses: j3university.com

Episode 188 — Between Shows Done Right: Refining the Peak One show down, the next one around the corner. How do you refine your peak to come in better, not worse? John and Luke break down the step-by-step process of improving between shows, including: Assessing feedback and photos objectively Fat loss timelines and recovery between peaks Food and PED adjustments when you need to sharpen vs. when you need to coast Why 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.com Courses: 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.com Courses: 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.com Learn 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.