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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 May 19, 2021
Wednesday May 19, 2021
Episode 13: Hypertrophy Training: Why Your Back is NOT Growing
In this episode of J3 University, Luke and I cover hypertrophy training surrounding Back development. We answer listener questions that cover exercise selection and execution to get the most out of your program. Also, we hit some myths on back training, so you are the most effective it hitting your development goals.
Timestamps
Belt Training; Are Deadlifts bad for the waist?- 00:04:02
Rack Pulls Pros and Cons- 00:13:58
Movements to develop lower back- 00:25:00
Pullups and efficacy- 00:33:16
Identifying and setting up movements for each area of the back- 00:42:01
Unilateral vs Bilateral Back Training- 00:49:22
Trap Work- 00:55:46
Wrap Up- 01:02:34
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/
Wednesday May 05, 2021
Wednesday May 05, 2021
Episode 12: Peak Week Protocols for Success
In this episode of J3 University, Luke and I dive into peak week strategies since I am on peak for the 2021 Indy Pro. Peak week planning prior to the actual week is essential to success and will guide the decision making process as show day approaches. We talk on training, nutrition, water, sodium and PED manipulation for peak week and some personal anecdote leading into Indy Pro weekend.
Timestamps
Episode Intro- 00:00:28
How far out are you using data to help guide peak week?- 00:09:28
AM and Post Workout picture comparison- 00:18:39
Assessing fat vs water going in to peak week- 00:24:40
Managing Fatigue and Training during peak week- 00:28:02
Adjusting cardio vs calories to manage fatigue- 00:40:12
Cardio and Step Count- 00:48:20
Eating in to the show- 00:50:32
Androgen manipulation- 00:54:28
Wrap Up- 01:06:22
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/
Wednesday Apr 28, 2021
Wednesday Apr 28, 2021
Episode 11: Austin Stout- Resolving Digestive Health Issues for Physique Enhancement
In this episode of J3 University, Luke and I are joined by Austin Stout to discuss the gastrointestinal system and common issues that present in the general population and physique competitors. We dive into how the GI is integrated amongst all body systems and how that interconnection effects health and performance outcomes. Episode concludes with some real action steps to apply when facing these issues in clients or yourself.
Austin has a BS in Nutritional Science and is head of his company, Integrated Muscle & Health. Through experience and education Austin works with many health clients and an array of competitors. Austin also leads in the education sector with many webinars and seminars on various health topics.
You can follow and support Austin at:
Instagram: @austinst8
YouTube: Austin Stout
Integrated Muscle & Health: https://integrated-muscle.com/
Timestamps-
Austin Stout Intro- 00:00:48
Initial Client Assessment to Discern Gut Issue- 00:02:38
Addressing Identified Gut Issue- 00:09:52
Gut Dysbiosis- 00:13:05
Isolating Gut Issue- 00:20:35
Gut Issues Cropping up During Contest Prep- 00:32:09
Relationship between IBS and Neurological Deficiencies- 00:36:34
Addressing the Psychological Aspect and Stress- 00:39:22
Birth Control and Hormones- 00:54:12
Where to Find Austin Stout- 01:07:08
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/
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: