J3 University

Peak week isn't a one-size-fits-all process—and these IFBB pro case studies show exactly why.

We break down what happened with our athletes at Texas Pro, including how we adjusted food, fluids, loading, stage-day weight ranges, and peak-week decisions based on how each athlete was responding. We also talk through the coaching challenges that come with working with high-level pros, from managing an athlete who fades quickly to making sure ego never gets in the way of getting better.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

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

🎓 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

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

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

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

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke 
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

 

The biggest mistake in bodybuilding often happens after the show—not during prep.

In this episode, we break down the difference between reverse diets, recovery diets, and aggressive rebound phases, explaining when each approach actually makes sense. We also cover how to manage hunger, recovery, cardio, food increases, hormones, and the psychology of the post-show phase so you can set yourself up for your best offseason yet.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

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

🎓 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

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

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

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

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke 
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

 

Peak Week PEDs explained: what actually matters before stepping on stage.

Too many bodybuilders make last-minute drug changes hoping for a harder look, but those decisions often make physiques worse. In this episode, we break down which peak week PED strategies are worth considering, which ones are based on bodybuilding myths, and why testing and individualization consistently outperform cookie-cutter protocols.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

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

🎓 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

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

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

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

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke 
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

How to lose the last bit of body fat for contest prep without destroying your physique.

Getting stage lean isn't about doing more cardio, eating less food, or throwing more supplements and drugs at the problem. In this episode, we break down the biggest mistakes bodybuilders make in the final weeks of contest prep—and what actually works to get peeled while preserving muscle, recovery, and performance.

Whether you're a bodybuilding coach or competitor, this episode explains why more isn't always better when chasing your best conditioning.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

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

🎓 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

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

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

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

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke 
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

 

Most lifters don't need a new workout—they need better exercise selection.

In this episode, we break down the exact framework we use to evaluate every exercise in a bodybuilding program. We cover movement redundancy, range of motion, fatigue cost, progression, and how to choose lifts that actually match your body instead of blindly following trends. 

If you want more growth without adding more volume, this episode will change how you build your training forever.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

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

🎓 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

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

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

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

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke 
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

 

How often should you train each muscle for maximum muscle growth? The answer isn’t as simple as “twice a week.”

In this episode, we break down the science behind training frequency, why more sessions don’t always produce more muscle, and how elite physique coaches actually decide when to increase—or decrease—training frequency. We also discuss volume, specialization phases, recovery, exercise selection, and the biggest mistakes lifters make when designing their training splits.

If you’re trying to build more muscle, bring up lagging body parts, or optimize your bodybuilding program, this episode will help you make smarter programming decisions.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

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

🎓 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

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

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

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

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke 
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

Are electrolyte powders actually improving your workouts, or are most bodybuilders paying for something they don't need?

In this episode of the J3 University Podcast, we break down the science behind electrolytes, hydration, sodium, potassium, magnesium, sweat loss, and resistance training. We explain when electrolyte supplements can improve performance, when plain water is enough, and the few situations where adding extra sodium actually makes sense during contest prep or training in extreme heat.

If you're a bodybuilder, physique athlete, or coach looking to optimize hydration and performance without wasting money on unnecessary supplements, this episode gives you the evidence-based answer.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

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

🎓 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

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

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

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

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke 
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

Most lifters obsess over protein—but they're focusing on the wrong things.

In this episode, we break down the biggest protein mistakes that can limit muscle growth, hurt digestion, and make your nutrition harder than it needs to be. We cover how much protein you actually need, whether trace protein counts, protein timing, meal frequency, whole foods vs shakes, and common bodybuilding myths that are still circulating today.

Whether you're in an offseason gaining phase or contest prep, these evidence-based strategies will help you get more from your nutrition without overcomplicating it.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

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

🎓 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

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

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

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

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke 
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

 

Has science-based bodybuilding started creating more myths than answers?

In this episode, we break down five popular "science-based" training concepts that may be doing more harm than good when taken to extremes. We discuss training to failure, optimal exercise selection, volume, frequency, and stretch-mediated hypertrophy and explain what the research actually says versus how it's often interpreted online. If you're a coach, competitor, or serious bodybuilder, this conversation will help you separate evidence from internet hype.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

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

🎓 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

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

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

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

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke 
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

Everyone says insulin is the secret to getting huge, but is it actually necessary?

In this episode, we break down the real role of insulin in bodybuilding, why many athletes are using it less than ever, and what actually drives muscle growth, nutrient partitioning, and offseason progress. We also discuss the few situations where insulin may make sense, plus the biggest mistakes that are destroying progress long before insulin becomes relevant.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

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

🎓 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

All J3U Programs
🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia

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

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

👨‍⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U

Follow Luke 
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy