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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
Wednesday Apr 21, 2021
Wednesday Apr 21, 2021
Episode 10: Hypertrophy Training the Framework for Progression
In this episode of J3 University, Luke and I review our past conversations with our guests on hypertrophy training. We go into our own personal approach to training from the assessment, laying out volume, intensity, and split design. Also how to make progressions with load/reps/sets across a mesocycle and managing stimulus to fatigue ratio for exercise choices.
Timestamps
Episode Intro- 00:00:30
Assessing Mobility/Stability/Strength- 00:02:04
Pain during training and addressing the root cause- 00:13:39
Split Design- 00:14:55
Training Volume- 00:17:05
Crossover stimulus/fatigue from session to session- 00:26:21
Adding volume/load progressions- 00:34:50
Managing Fatigue/Deload- 00:56:33
Wrap up- 01:03:21
J3 UNIVERSTIY: 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 Apr 13, 2021
Tuesday Apr 13, 2021
Episode 9: Hypertrophy Coach Joe Bennett- The Core of Hypertrophy Training
In this episode of J3 University, Luke and I are joined by Joe Bennett to discuss hypertrophy training for what really makes us improve. We get into setting a standard for quality for volume based on execution and effort. Leading us into addressing weak points for advanced level competitors and how does Joe manage recovery for this caliber of athlete. This episode is filled with in the trench application you can apply to your training immediately.
Joe Bennett, BS in Exercise Science and owner of Hypertrophycoach.com
For more information on Joe Bennett:
Instagram: @hypertrophycoach
Website: www.hypertrophycoach.com
Youtube: Hypertrophy Coach
Timestamps
Joe Bennett Intro- 00:00:28
Training Theory, Client Physique Progress- 00:04:40
Training Cues- 00:14:24
Session Structure during relearning of movement pattern- 00:24:59
Initial Training Set Up- 00:30:49
Working with lack of Stability Strength- 00:39:37
Managing volume from session to session- 00:46:59
Optimal session structure- 00:57:32
Rotating exercises session to session- 01:05:39
J3 UNIVERSTIY: 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 Apr 06, 2021
Tuesday Apr 06, 2021
Episode 8: Dr. Jordan Shallow: Assessment and Needs Analysis for Hypertrophy Training Preparation
In this episode of J3 University, Luke and I are joined by Dr. Jordan Shallow to discuss hypertrophy training from the initial assessment point of movement dysfunction and mobility issues. We dive into what as bodybuilders should we do as prep work to get the most out of your actual training. How do we address weak points that are limiting progress? Also, what type of therapeutic services should we invest our time into or avoid.
Dr. Jordan Shallow is a chiropractor and performance coach for Elite FTS and founder of Pre Script.
For more information on Dr. Shallow:
Instagram: @the_muscle_doc
Website: www.pre-script.com
Timestamps
Dr. Jordan Shallow Intro- 00:00:27
Mobility and Strength- 00:00:43
Gradation of stability- 00:10:35
Benefits of Addressing Stability- 00:21:25
Frequency/Duration of prehab exercises- 00:28:23
Utility of myofascial release- 00:39:30
Rehab Tools- 00:46:24
Finding a clinician- 00:52:53
Final Thoughts- 00:59:14
J3 UNIVERSTIY: 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 Mar 30, 2021
Tuesday Mar 30, 2021
Episode 7: Joe Jeffrey and Calum Raistrick- Hypertrophy Training for Stage Improvements
In this episode of J3 University, Luke and I are joined by Joe Jeffrey and Calum Raistrick to discuss hypertrophy training from the initial assessment point to making improvements that will show on stage. We dive into all variables that can be manipulated over the course of a mesocycle, but focus on the individual needs and many nuances within that. We also dive into some specific case study situations for some great practical takeaways.
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
Calum Raistrick is an online physique coach and educator with his company The Muscle Mentors.
For more information on Calum:
Instagram: @calum_themusclementors
Website: www.themusclementors.co.uk/
Timestamps
Calum Raistrick and Joe Jeffrey Intro- 00:00:26
Needs Analysis for Improvement Season- 00:07:12
Adjusting initial training plan- 00:15:25
Managing clients progression- 00:18:47
High Effort Training- 00:26:06
Driving up stimulus week to week- 00:35:26
Volume progression during prep- 01:00:33
J3 UNIVERSTIY: 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:
Tuesday Mar 23, 2021
Tuesday Mar 23, 2021
Episode 6: Refeed and Diet Breaks Conclusions and Takeaways Volume 4
In this episode of J3 University, Luke and I review the literature and discussion we’ve had in the past three episodes with experts in the field on intermittent caloric restriction. We draw conclusions from all the information gathered and provide some takeaways to put into practice. Also, discuss how our viewpoints have changed on the topic.
Timestamps
Refeed/Diet Break Series Overview- 00:02:05
Refeed Literature and Research- 00:03:19
The mental side of Refeeds- 00:06:44
Refeeds within contest prep setting- 00:10:00
Diet Fatigue vs Training Fatigue- 00:16:04
Delay in menstrual cycle loss during contest prep with Refeeds- 00:20:01
Factoring in Contest prep timeline when using Refeeds- 00:24:55
Spreading out overall calorie intake vs a large deficit with refeeds- 00:34:18
Using Refeeds to practice Peak Week- 00:42:49
Nutrition around Training Deload- 00:44:38
Peak Week- 00:57:14
Closing thoughts-01:02:29
J3 UNIVERSTIY: 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 Mar 16, 2021
Tuesday Mar 16, 2021
Episode 5: Jackson Peos Rethinking Refeed and Diet Breaks Volume 3
In this episode of J3 University, Luke and I are joined by Jackson Peos to dive into the latest research on refeeds and diet breaks. We review the current literature, Jackson’s ongoing diet break research, and practical takeaways for coaching application.
Jackson Peos is current PhD candidate in Clinical & Sports Nutrition with research undergoing in diet breaks and refeeding in athletes. He is also the Nutrition Science Adviser for Bulk Nutrients.
For more information on Jackson Peos:
Instagram: @jacksonpeos
YouTube: Jackson Peos
Diet break study: https://europepmc.org/article/MED/33587549
Timestamps
Jackson Peos intro- 00:00:24
Current Research refeeds/diet breaks- 00:06:26
Applying research to our subjects and population- 00:14:04
Investigating what we get out of refeeds- 00:18:13
Do you see future refeeds/diet break research leaning towards psychological benefits- 00:24:14
Diet break study/REDS/Fatigue Management- 00:31:42
Post Show energy increase and fat loss- 00:38:07
Refeed/Diet Break Application- 00:41:28
Psychological effects of refeed- 00:48:53
Refeed GI Distress and practicing peak week- 00:50:26
Activity/NEAT during refeed- 00:57:46
Closing thoughts- 01:03:31
Jackson Peos Social media- 01:07:36
J3 UNIVERSTIY: 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 Mar 09, 2021
Tuesday Mar 09, 2021
Episode 4: Dr. Mike Israetel- Rethinking Refeed and Diet Breaks Volume 2
In this episode of J3 University, Luke and I are joined by Dr. Mike Israetel to dive into the latest research on refeeds and diet breaks. We review the current state of the literature and what this means for coaches in the trenches.
Dr. Mike has PhD in Sport Physiology and is the Chief Content Officer for Renaissance Periodization. Also a Professor of Exercise and Sport Science at Lehman College.
For more information on Dr. Mike:
Instagram: @rpdrmike & @rpstrength
Company: https://renaissanceperiodization.com/
YouTube: Renaissance Periodization
Facebook: Mike Israetel
Timestamps
Dr. Mike Israetel Intro- 00:00:28
Defining refeeds/diet breaks- 00:03:55
View on literature application for refeeds- 00:06:16
Views on adherence aspect of using refeeds- 00:11:16
Initial set up of a diet- 00:22:05
Activity adjustment with refeeds- 00:31:23
Training Fatigue and Dieting Fatigue- 00:34:05
Programming using refeeds- 00:39:06
Managing caloric timeline- 00:45:16
NEAT/Step Tracking during prep- 00:48:54
How would you implement direct cardio and NEAT- 00:57:45
Cardio Modalities- 01:01:03
Bodybuilding: Thinking smarter- 01:03:08
Closing thoughts- 01:09:06
J3 UNIVERSTIY: 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:
Tuesday Mar 02, 2021
Tuesday Mar 02, 2021
Timestamps
Eric Helms Intro- 00:00:29
Defining refeeds- 00:03:17
What markers should be taken from research for application- 00:15:54
Fatigue and water retention managed through lowering training volume vs. refeed- 00:23:37
Taking individual client feedback to determine route- 00:30:36
Refeed application, how and when?- 00:43:04
Adjusting Maintenance level with body weight dropping- 00:47:04
Discussing Natural & Enhanced- 00:54:14
Non-linear dieting strategies and practicing peak week- 01:03:39
Wrapping it up- 01:09:08
J3 UNIVERSTIY: http://j3university.com
COACHING: http://J3sportsrd.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Tuesday Feb 23, 2021
Tuesday Feb 23, 2021
Thanks, please comment, like and subscribe!
Timestamps
Introducing Guest Scott Stevenson- 00:00:21
Scott Stevenson Plans on competing- 00:02:43
Discussing review paper on peak week- 00:05:22
How do you define evidence based coaching?- 00:20:13
Literature and gathering information within clientele- 00:30:17
What traits to look for in a coach that can bridge the gap- 00:41:30
Filtering through coaches with no science background but who have clients w/ great physiques- 00:58:58
Closing thoughts- 01:10:35
J3 UNIVERSTIY: http://j3university.com
COACHING: http://J3sportsrd.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Sunday Feb 07, 2021
Sunday Feb 07, 2021
Episode 1: Setting up Post Contest Training
John and Luke dive into follower questions on setting up training in the post contest period. The post contest period is a state of high recovery needs, but also setting a program to improve the physique based on judge’s feedback. How do we take that feedback and transition into the offseason periods?
00:07:40- Do you typically reduce volume and/or cardio following, or does it depend on individual?
00:19:35- Does training focus rely more on pushing strength with lower volume or moderate weight higher volume and is exercise selection any different than normal?
00:29:09- Is progress being made with straight sets/when do you begin reintroducing intensity techniques? Are sets added first?
00:41:11- Upper Body needs to catch up relative to legs, how to approach offseason with this goal?
Thanks, please comment, like and subscribe!
J3 UNIVERSTIY: http://j3university.com
COACHING: http://J3sportsrd.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3Instagram: