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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
Sunday Mar 29, 2026
Sunday Mar 22, 2026
Sunday Mar 22, 2026
Retatrutide is getting a ton of attention in bodybuilding, but most people still do not understand where it actually fits. In this episode, we break down how it works, where it may help during contest prep or post-show, and where it can absolutely hurt performance, peak week accuracy, recovery, and muscle retention.
We also cover real-world dosing considerations, side effects, and why this is a tool for specific cases, not a shortcut every physique athlete should jump on.
If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.
Sunday Mar 15, 2026
Sunday Mar 15, 2026
How often should you actually change your workout split — and is switching too soon killing your progress? In this episode, we break down the real science behind exercise rotation vs. repeatability, including what a 2021 study revealed about regional muscle growth and whether variety actually builds more muscle.
We cover how your experience level should dictate how often you rotate, which muscle groups genuinely need exercise variety and which don’t, and how to structure your upper/lower split so you’re covering full muscle actions without stacking injury risk over time.
If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.
Thursday Mar 05, 2026
Thursday Mar 05, 2026
If your lifts stop progressing, the worst mistake you can make is assuming you’re actually stalled.
In this episode, I walk through how I diagnose stalled training performance in physique athletes and why most plateaus are misidentified. I explain how recovery, fatigue, rep quality, split design, and exercise sequencing affect progression long before you need to change your program.
By the end, you’ll know exactly how to troubleshoot stalled lifts without sabotaging hypertrophy. If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.
Wednesday Mar 04, 2026
Wednesday Mar 04, 2026
Most lifters aren’t limited by science — they’re limited by how hard they actually train.
In this episode, we break down what truly drives hypertrophy from a real coaching perspective — beyond theory and into practical application. I sit down with Steve Hall to discuss evidence-based training, proximity to failure, deloads, volume management, and how advanced athletes actually keep progressing long term.
If you’re serious about bodybuilding, coaching, or maximizing muscle growth, this conversation will challenge how you think about training.
If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.
Tuesday Mar 03, 2026
Tuesday Mar 03, 2026
The fastest way to stall your physique isn’t diet—it’s getting injured and losing training time.
In this episode, we break down the most common bodybuilding injury patterns (elbows, knees, low back, rotator cuff) and how to prevent them with better movement matching, exercise selection, and load management. We also explain how to spot the warning signs early, adjust ROM and resistance profiles, and when it’s time to stop “pushing” and shift into a true recovery phase so you can keep progressing long-term.
If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.
Monday Mar 02, 2026
Monday Mar 02, 2026
Most lifters “maintain” after a bulk—and accidentally lose more progress than they realize.
In this episode, we break down what actually determines whether you keep muscle after a growth phase: training stimulus + recovery, not a magic maintenance block. We walk you through the assessment we use before the push ends, when to go straight into a fat loss phase, and when a brief hold is smarter.
If you want to stay time-efficient and keep stacking productive phases year after year, this is the framework. If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.
Friday Feb 27, 2026
Friday Feb 27, 2026
If your week-to-week visuals suddenly tank, you’re not “still growing”—you’re stacking dieting debt.
In this episode, we break down the earliest signs your growth phase has stopped being productive—especially the visual shift that tells you fat gain is outpacing muscle. We also cover how prep timelines get ruined, which health/sleep markers matter most, and why “holding” (maintenance) is often the smarter move before the next push.
If you want an offseason you can actually cash in on, this is the decision process. If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.
Sunday Feb 01, 2026
Sunday Jan 25, 2026
Sunday Jan 25, 2026
If you could only pick one exercise per muscle group to maximize hypertrophy, what would you choose—and which “go-to” movements are actually overrated? In this episode of the J3 University Podcast, John Jewett and co-host Luke Miller continue the series (following last week’s upper-body breakdown) by covering lower body and arm training through a practical lens: biomechanics, repeatability, and long-term sustainability.
They move from spinal erectors through glutes, quads, hamstrings, calves, biceps, and triceps—explaining why certain patterns are easier to progress, which setups hold up best over time, and where popular choices (like rack pulls, walking lunges, seated calf raises, and more) often fall short depending on the individual. The core message stays consistent: there’s no universal “best” exercise—only the best option for your structure, goal, and ability to execute it consistently.
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