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J3 University is an online education and coaching service made for bodybuilding and physique enhancement. Our podcast interviews experts in the field of research and coaching to bridge the gap between science and in the trench experience. Come and empower yourself to a higher level of physique development.
Episodes
Friday Nov 05, 2021
Friday Nov 05, 2021
Episode 30: Hypertrophy Training: Why Your Arms are NOT Growing
At some point we all dream of 20 Inch plus arms, but we are not all blessed in the gun show department. In this episode of J3 University, Luke and I cover hypertrophy training surrounding bicep and tricep development. We address issues around bicep and tricep training including chronic injuries. Selecting exercises based on your structure and ability to move. Our top exercise choices for each muscle group and what split design to program to bring up arms.
Timestamps
Episode Intro- 00:00:24
Physique assessment- 00:02:35
Addressing issues within Bicep training/exercise selection- 00:05:54
Arm path position for bicep movements- 00:12:52
Log Book Progression- 00:17:59
Addressing issues within Tricep training/exercise selection- 00:21:05
Arm Programming- 00:34:28
Adding in a dedicated Arm Day- 00:40:20
Episode Wrap Up- 00:47:28
J3 UNIVERSITY: http://j3university.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/
Friday Oct 29, 2021
Friday Oct 29, 2021
Timestamps
Episode Intro- 00:00:25
Perimenopause Female Competitors- 00:02:19
PMS Symptoms and Normal Cycles- 00:06:05
Areas to address before HRT- 00:10:45
Loss of menstrual cycle, Hormone Panels & Estrogen- 00:16:65
Forms of Application for Estrogen Based Replacement- 00:26:52
Actions of Hormones and Deployment- 00:32:15
Deploying AI- 00:40:09
HRT as a starting point- 48:17:09
Birth Control- 00:50:15
Where to find Serena- 01:01:22
Sarena Social Media:
IG: @np_rena_lifts
Clinic: @totalcareclinics
J3 UNIVERSITY: http://j3university.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/
Friday Oct 22, 2021
Friday Oct 22, 2021
Episode 28: IFBB Pro Evan Centopani: Longevity In Bodybuilding: Nutrition, Training, PEDs
In this episode of J3 University, Luke and I are joined by IFBB Pro Evan Centopani. Evan is well known for his meticulous health minded approach to bodybuilding and still achieving a high level of success on and off stage. We dive into Evan’s initial reason for being health conscious and what approaches he has gathered along his journey to keep progressing and limiting the health risks of enhanced bodybuilding practice.
Timestamps
Evan Intro and Fish Jelly- 00:00:24
New Haven Pizza- 00:06:37
Evans health approach to bodybuilding- 00:09:59
Maintaining Health in bodybuilding- 00:16:20
Longevity in bodybuilding- 00:19:57
Reckless Protocols- 00:23:27
Oral Steroids/AI Use- 00:26:19
Blood Pressure/Blood Glucose Tracking and Statins- 00:31:22
Getting the most out of the least- 00:38:59
Health monitoring- 00:42:51
Low Bodyweight for health- 00:48:19
Low Carb- Keeping body responsive- 00:56:04
Where to find Evan- 01:03:37
Social Media-
Instagram: @evancentopani
Email: evan@centopani.com
Website: http://centopani.com
J3 UNIVERSITY: http://j3university.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/
Saturday Sep 25, 2021
Saturday Sep 25, 2021
Timestamps
Chris Tuttle Intro- 00:00:24
Managing Expectations of competitors- 00:04:28
Mental Mindset- 00:12:26
Client communication- 00:16:25
Using your coach as a scapegoat- 00:19:35
Building in autonomy to client’s plan- 00:24:23
How coaching has changed- 00:27:58
Clients health, medical access & budgeting- 00:33:36
Believing in the process- 00:43:36
Female PED use- 00:46:32
Understanding physique progression and competition lineup- 00:50:09
Where to find more on Chris Tuttle- 01:09:47
Social Media:
Tuttlenutrition.com
@ifbbprochristuttle
@tuttlenutrition
J3 UNIVERSITY: http://j3university.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/
Thursday Sep 16, 2021
Thursday Sep 16, 2021
Episode 26: Dr. Eric Trexler: Post Show Recovery and Optimization
In this episode of J3 University, Luke and I are joined by coach and researcher Dr. Eric Trexler. Dr. Trexler has focused his research around the post contest period, so we lay the ground work for what is the state a competitor is in physical and mentally coming out of a contest and what that means for a plan of action. Is the post show period highly anabolic? What should our rate of weight gain be post show? How do we control appetite? We answer these questions and many more!
Timestamps
Dr. Eric Trexler Intro- 00:00:41
Where we are physiologically and psychologically post show - 00:05:54
Post show recovery for optimal growth- 00:17:05
Rate of weight gain post show- 00:23:57
Strategies for plan adherence post show- 00:37:02
Driving up activity level post show for calorie increase- 00:48:16
Wrap Up- 00:57:24
Where to find Dr. Eric Trexler- 00:58:44
https://www.strongerbyscience.com/
Instagram: @trexlerfitness
Articles: https://www.strongerbyscience.com/?s=Metabolic+adaptation+
J3 UNIVERSITY: http://j3university.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/
Thursday Sep 09, 2021
Thursday Sep 09, 2021
Episode 25: AJ Morris: Peaking Naturals Without Diuretics
In this episode of J3 University, Luke and I are joined by Natural Pro Bodybuilder AJ Morris. With the latest topic in the bodybuilding world being the danger surrounding diuretic usage Luke and I wanted to explore how a natural pro handles peak week manipulations. AJ is known for bring himself and clients in peeled to stage, so natural or enhanced this approach spans to the enhanced crowd as well. We cover everything from water, electrolyte, carb loading, fat loading, veggies and supplement manipulations.
AJ Morris Social Media:
Instagram- @ajmorris_
YouTube- AJ Morris
Timestamps
Introducing AJ Morris- 00:00:22
Driving up offseason bodyweight- 00:05:32
Diuretic use and water manipulation- 00:10:08
AJ Morris peak week approach- 00:14:15
Sodium, Potassium, Electrolytes- 00:18:32
What instances do you adjust fluid intake- 00:25:22
Holding ‘the look’- 00:29:03
Restricting water to hold ‘the look’ on show day- 00:41:10
Backstage Pump Up- 00:48:05
Herbal Diuretics- 00:55:25
Vegetables/Fiber near show time- 00:59:35
Linear Loading- 01:07:00
Where to find AJ Morris- 01:16:30
Wrap Up- 01:18:11
J3 UNIVERSITY: http://j3university.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/
Thursday Aug 26, 2021
Thursday Aug 26, 2021
Episode 24: Hypertrophy Training: Why Your Quads are NOT Growing
In this episode of J3 University, Luke and I cover hypertrophy training surrounding Quad development. We all want massive quad sweeps, but to make that happen when need the right arsenal of exercises to do so. Luke and I cover optimizing squat patterns for the quads and how to pick a pattern within your ability. We break down the leg press, singe leg squat variations and leg extension. Finally tie all this back in to how to program your full quad session.
Timestamps
Quad anatomy, exercise selection and alignment- 00:06:50
Squat Patterns for Quads- 00:11:39
Developing full musculature to correct squat pattern- 00:17:28
Cuing for foot pressure in squats- 00:19:16
Hack Squat- 00:21:34
Safety Squat, High Bar Squat and Smith Squat- 00:25:25
Toe Position for Quad Activation- 00:30:17
Leg Press- 00:32:06
Leg Extension- 00:39:22
Lunges and Bulgarian Split Squat- 00:44:44
Wrap Up-00:49:36
J3 UNIVERSITY: http://j3university.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/
Wednesday Aug 18, 2021
Wednesday Aug 18, 2021
Episode 23: Dr. Greg Potter: Sleep Optimization for the Physique Competitor
In this episode of J3 University, Luke and I are joined by sleep expert Dr. Greg Potter. Sleep is our number one recovery tool for physique enhancement, so not getting enough puts a large damper on fat loss, muscle building, but also health outcomes. Dr. Potter give the run down on why we need sleep, what good sleep looks like, and gives a framework of how a healthy sleep routine should be designed with takeaways to problem solve common sleep issues.
Dr. Greg Potter Contact/Social Media:
https://resilientnutrition.com/blogs/news
@resilientnuts
@gregpotterphd
Timestamps
Greg Potter Intro- 00:00:26
Importance of sleep for physique competitors- 00:02:25
Defining sleep deprived- 00:07:43
Sleep timing/quality- 00:14:38
Assessing your sleep- 00:18:35
Light Exposure/Training Timing- 00:26:48
Mental Stress/Caffeine Intake/Meal Timing- 00:33:60
CBD/THC- 00:40:43
Dawn and Dusk; spending time outdoors to improve sleep- 00:46:63
Setting up your bedroom for sleep quality- 00:57:30
Wrap Up- 01:05:02
Dr. Potters Contact/Social Media- 01:07:43
J3 UNIVERSITY: http://j3university.com COACHING: http://J3sportsrd.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/
Friday Jul 30, 2021
Friday Jul 30, 2021
Episode 22: Joe Jeffrey- Post Show Phase Recovery and Offseason Potentiation
In this episode of J3 University, Luke and I are joined by Joe Jeffrey to discuss the transition from contest prep into the offseason. The post show period is vulnerable time for rapid fat gain and in the presence of high levels of fatigue. The approach discusses will cover how to set up diet, training, cardio, health markers and PEDs from prep into post show and what that progression of all variable should be as we phase into the offseason.
Joe Jeffrey is an online physique coach with physique collective specializing in physique enhancement.
For more information on Joe Jeffrey:
Instagram: @Joe_physiquecollective
Website: www.physiquecollective.com
Timestamps
Joe Jeffrey Intro- 00:00:25
First week post show set up- 00:05:06
Post show body fat/weight re-gain - 00:11:07
Prep Duration- 00:23:50
Training/Programming moving in to Offseason- 00:27:38
PED changes post show- 00:32:09
Changes to T3 post show- 00:37:49
Changes to Clen post show- 00:40:63
Changes to Growth Hormone/Insulin- 00:42:17
Lab work post show- 00:51:12
Wrap Up- 01:05:59
J3 UNIVERSITY: http://j3university.com COACHING: http://J3sportsrd.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/
Tuesday Jul 20, 2021
Tuesday Jul 20, 2021
Episode 21: IFBB Pro Hunter Labrada: Growing into the 2021 Chicago Pro
In this episode of J3 University, Luke and I are joined by IFBB Pro Hunter Labrada who is 1 week out from the 2021 Chicago Pro. Hunter has made massive improvements in his back development after the 2020 Olympia, so we dive into Hunter’s training approach and how he restructured his training to bring up the back side.
Hunter Labrada Social Media:
YouTube: Labrada Nutrition
Instagram: @hunterlabrada
Timestamps
Hunter Intro- 00:00:25
Physique analysis for the 2020 Olympia- 00:03:33
Growing during Contest Prep- 00:10:50
Training set up after Olympia- 00:13:41
Fatigue Management and exercise selection to bring up back- 00:21:38
Emotional attachment to certain lifts- 00:31:43
Progression in the gym at the end of prep- 00:41:17
Peak week training split- 00:46:51
Where to follow Hunters prep- 00:51:59
J3 UNIVERSITY: http://j3university.com COACHING: http://J3sportsrd.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/