J3 University

Most bulks fail long before training does. In this episode, John and Luke break down why so many lifters either push body fat far too high or stay so lean they stall progress completely. The goal is finding the middle ground that actually builds muscle without losing control. They walk through the common mistakes made during massing phases, how to set a productive rate of gain, and what the post-show phase should look like if you want 20–24 weeks of real progress. They also dig into the lifestyle factors that quietly determine whether your surplus is productive at all — digestion, sleep, stress load, cardio, food accuracy, and training performance. If you want a clearer framework for running a lean, efficient offseason, this episode will help you rethink how you grow. Tune in every week for new episodes from the J3 University Podcast. J3U Resources 🎟️ Save 20% on ANY J3U Program with code J3UPOD 👉 https://j3u.site Programs 🏋️‍♀️ Hourglass (Female) → https://j3u.site/hourglass 💪 X-Frame (Male & Female) → https://j3u.site/xframe 🏆 Olympia Prep → https://j3u.site/olympia Courses Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1 Applied Hypertrophy Optimization → https://j3u.site/aho Female Physique Module → https://j3u.site/female Coaching Get coaching from the J3U team → https://j3u.site/coaching Community 📩 Weekly education emails → https://j3u.site/newsletter 🧠 Coaching forums → https://j3u.site/forum

High reps or low reps — which one really drives hypertrophy? In this episode, John Jewett and Luke Miller break down the truth behind rep ranges and why most hard stances completely miss the point. You’ll learn how mechanical tension actually works, why proximity to failure is the real driver of growth, and how to choose rep ranges you can sustain without wrecking your joints or turning your program into a strength block. Whether you lean heavy or prefer higher-rep pump work, this episode gives you a clear framework for using both. Want to learn the full training system? Level 1, AHO, the Female Physique Module, and all J3U programs are inside the links below. Coaching & Education: • Coaching: j3u.site/coaching • Courses: j3u.site/level1 • Programs: j3u.site

Deloading isn’t quitting — it’s how you actually grow. In this episode, John and Luke break down the real signs you need a deload… long before your performance falls apart. From motivation dips to connective tissue issues to sleep and digestion red flags, they show you how to spot fatigue early and fix it fast. You’ll learn: 🤝 How to know when you're truly fatigued, not just being “soft” 🧠 Why training performance is not the first thing to drop 💪 How to structure deloads based on the exact problem you’re solving 🦴 When connective tissue needs more than a light week 🔥 Why some athletes only need 3–4 days off… and others need a full reset 📉 How to avoid turning a deload into lost progress 🛠️ Why food, cardio, and PEDs usually don’t change during a deload Whether you're deep in an offseason push or grinding through prep — this episode shows you how to recover the right way so you can keep progressing. 🎓 Learn with J3 University Level 1 Physique Coaching → j3u.site/level1 Applied Hypertrophy Optimization → j3u.site/aho Female Physique Module → j3u.site/female 🏋️ Get Coaching From J3U j3u.site/coaching

If you’re enhanced and you aren’t testing your vial, you’re not enhanced — you’re gambling. In this episode, John and Luke break down the most common PED mistake they see: unverified compounds derailing entire offseasons. From swapped compounds and underdosed vials to lab markers that expose the truth, you’ll learn exactly how to spot red flags before they cost you months of progress. Inside this episode: • The real signs your gear is fake, not “under-responding” • Why “my friend uses it” doesn’t mean it’s legit • How labs reveal substitution and underdosing • What to do when your cycle doesn’t match your results • The only reliable method for testing your vial • How to protect your growth phase and prep timelines Whether you’re enhanced yourself or coaching enhanced athletes, this episode gives you the framework to manage PEDs with clarity, not guesswork. Learn More with J3 University: Coaching → j3u.site/coaching Courses → j3u.site

When Health Talks Back, Catching Offseason Red Flags The podcast has a new home. All future episodes will now publish on John Jewett’s YouTube channel, while the full archive stays on the J3 University channel. For Episode 200, we break down the offseason red flags most athletes never pay attention to until they’re already stuck. You’ll learn how to read sleep, digestion, resting HR, blood pressure, and lab markers so you can adjust early and stay productive through your entire push.

Stronger Doesn’t Always Mean Bigger — The Logbook Trap John and Luke unpack one of the most common mistakes in bodybuilding: confusing strength progression with muscle growth. You’ll learn how to: 👉 Redefine “progressive overload” to fit hypertrophy, not powerlifting 👉 Track progress over 4–6 week trends, not week-to-week jumps 👉 Use execution quality to create more stimulus — even at the same load 👉 Balance volume, fatigue, and recovery without losing performance 👉 Spot when it’s time to deload or switch movements 👉 Build muscle through precision, not ego   📘 Learn with J3 University: 🔗 Work with J3U Coaches: j3ucoaching.com 🔗 Courses & Programs: j3university.com

Episode 198 — The Offseason Look: How Lean Is Too Lean? Trying to “stay lean” but your lifts won’t move… or bulking so hard you can’t breathe between sets? John and Luke lay out the middle path that actually builds muscle. You’ll learn how to: 👉 Set a weekly gain target (0.25–0.5 %) and plan 18–24 week pushes 👉 Use sleep, hunger, libido, pumps & performance as your checkpoints 👉 Avoid dirty bulks that wreck digestion and training quality 👉 Time mini-cuts and know when it’s really time to diet 👉 Keep cardio & steps in for health and work capacity 👉 Navigate travel and meals out with flexible dieting skills Grow with intent — not guesses. 📘 Learn with J3 University: 🔗 Work with J3U Coaches: j3ucoaching.com 🔗 Courses & Programs: j3university.com

Episode 197 — Female Growth: Why You’re Staying the Same Training hard but not seeing the growth you expect? John and Luke dive deep into why so many female athletes stall in the offseason — from underloading key movements to hormonal mismanagement and mindset traps that slow progress. You’ll learn how to: 👉 Fix execution errors that limit glute and leg development 👉 Program for your division instead of following male splits 👉 Shift your mindset to overcome body image and scale anxiety 👉 Manage hormones for recovery, health, and long-term progress 👉 Set nutrition targets that keep you growing without overshooting 🎯 Learn how to train, recover, and grow with purpose. Work with J3U Coaches: j3ucoaching.com Courses & Female Module: j3university.com

John and Luke unpack the decisions that delivered Shaun Clarida’s best look yet — and the repeatable principles behind it. You’ll learn how to: 👉 Replace “harder cardio” with smarter NEAT and session quality 👉 Tighten training to fewer, better sets that hit harder 👉 Keep estrogen/support markers in a performance-friendly zone 👉 Build a peak that uses carbs + fluids to fill and keep the waist tight 👉 Standardize activity, posing, and check-ins so nothing slips late prep 👉 Create a coach–athlete lane where trust speeds decisions 📘 Learn with J3 University 🔗 Coaching: j3ucoaching.com 🔗 Education & Programs: j3university.com

More isn’t better — it’s just faster to burnout. John and Luke break down how to build PED strategies that sustain progress instead of stall it. From post-show transitions to escalation logic and rate-of-gain planning, this episode covers everything you need to make smarter, more productive off-seasons. You’ll learn how to: Assess what actually worked in your last offseason Decide when (and if) to escalate PEDs Match your stack to your training and recovery reality Avoid the “blast and crash” trap Keep health metrics steady while you grow 🎯 Build smarter, not harder. Work with J3U Coaches: j3ucoaching.com Courses: j3university.com