J3 University

If I could only do ONE Exercise Per Muscle- Lower Body | J3U Podcast Ep. 209

What’s the single best exercise for building muscle in each upper-body muscle group—and which popular movements are actually overrated? In this episode of the J3 University Podcast, John Jewett and co-host Luke Miller break down their top upper-body exercise picks using a clear, systems-based framework focused on stimulus quality, repeatability, and long-term sustainability.

They walk through what truly defines a “great” exercise, then apply that lens to chest, delts, upper back, and lats—highlighting where machines outperform free weights, why certain classics fall short for hypertrophy, and how individual structure and longevity should guide exercise selection. This is a practical, coach-to-coach discussion designed to help athletes and coaches make smarter programming decisions that hold up over time.

🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site

All J3U 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

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

The Most Overrated Ideas in Fat Loss | J3U Podcast Ep.208

Most fat loss advice is either overrated or misunderstood—and it can cost you weeks in a dieting phase or contest prep. In this episode, Luke and I break down common “fat loss hacks” and explain what actually moves the needle: adherence, a controlled deficit, protecting training performance, and managing fatigue. We also cover why fasted cardio and intermittent fasting aren’t magic, how to think about carbs and intra-workout nutrition, cardio modality selection, protein targets, and the fundamentals that consistently produce the best results.

Tune in every week for new episodes from the J3 University Podcast.

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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

 

How to Become a Pro Bodybuilder | J3U Podcast Ep.207

Most amateurs train hard, eat well, and still never reach IFBB Pro status. In this episode, Luke and I break down the real reasons talented bodybuilders stall at the amateur level. We cover controlled aggression, training skill, lifestyle constraints, offseason comfort, and why long-term consistency—not short bursts of effort—is what actually drives elite-level progress.

🎟️ Save 20% on ANY J3U Program with code J3UPOD

👉 https://j3u.site

 

All J3U 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

🏋️ Get Coaching From J3U

https://j3u.site/coaching

 

💪 Join the Community

📩 Weekly education emails → https://j3u.site/newsletter

🧠 Coaching forums → https://j3u.site/forum

Why Bodybuilders Sleep Worse (And Stay Small Because of It) | J3U Podcast Ep.206

You can train hard, eat perfectly, and still feel run down… if your sleep is off.

In this episode, Luke and I break down why sleep becomes such a common bottleneck for bodybuilders, what’s actually causing it (environment, stress load, stimulants, PED-related sympathetic drive, and sleep apnea), and what you can change tonight to improve sleep quality and recovery.

We also cover what to track so you actually know whether sleep is improving, why wearables can be misleading, and the practical “non-flashy” fixes that move the needle the fastest.

If your energy is flat, your training performance is slipping, or your physique isn’t responding the way it should… start here.

Traveling, Holidays, Chaos — How I Still Progress | J3U Podcast Ep. 205

Progress isn’t built during perfect weeks, it’s built during the chaotic ones.

In this episode, John and Luke walk through how to navigate holidays, travel, family events, and busy seasons without letting weeks of progress slip away. Instead of pretending life won’t get messy, they show you how to build a process that still holds when it does.

They discuss:

• Why different athletes tolerate “off-plan” time very differently

• The danger of comparing your flexibility to someone else’s genetics or lifestyle

• How to plan around holidays so you can enjoy family time and stay aligned with your goals

• Practical strategies for flying, changing time zones, and long travel days

• Backup food options, weighing in, and tracking steps so you can make informed adjustments

• How to modify training on the road, when to skip the travel-day session, and when to pivot to different splits

If holidays and travel have been the recurring hole in your offseason or lifestyle phase, this episode will help you create standards and systems that survive real life.

Tune in every week for new episodes of the J3 University Podcast.

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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

 

Lean Gaining vs Sloppy Bulking | J3U Podcast Ep. 204

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

 

It’s Not Your Rep Range...It’s Your Effort | J3U Podcast Ep.203

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

The Deload Mistake That’s Ruining Your Offseason | J3U Podcast Ep. 202

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

We used fake gear...don’t do what we did | J3U Podcast Ep. 201

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

Why Most Bodybuilders Burn Out in the Offseason (and How to Stop It) | J3U Podcast Ep. 200

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.