J3 University

Two inches off your waist reads like four or five more inches across your shoulders.

In this episode, we break down how to build a smaller, better controlled waist for show day. We cover the core work and vacuum practice that change your waist, why posing endurance keeps your midsection tight late in the rounds, and how low food volume through prep and peak week pulls it in.

If you're serious about competing with a tight midsection, this will help you decide what to train in the off season and what to keep through prep.

🎟️ Save 20% on ANY J3U Program with code J3UPOD

🎓 Courses

All J3U Programs

🏋️ Get Coaching From J3U

👨‍⚕ Marek Health

Most flat stage looks come from loading too late and cutting too much water.

In this episode, we break down how we peaked two athletes for the 2026 Olympia: a Men's Physique competitor who came in about six pounds heavier, and a 212 competitor who held more fullness than last year. We cover aggressive carb loading, the carryover effect of food, and fluid on show day.

If you're serious about competing, this will help you decide how hard to load in the days before your show, instead of chasing fullness all show day.

🎟️ Save 20% on ANY J3U Program with code J3UPOD

🎓 Courses

All J3U Programs

🏋️ Get Coaching From J3U

👨‍⚕ Marek Health

Most of what you hear about growth hormone in bodybuilding is a myth.

In this episode, we break down the growth hormone myths you sent us on Instagram. We cover why GH shines alongside androgens rather than on its own, why it absolutely works for women in the right hormonal environment, and how to dose it without chasing diminishing returns.

If you're serious about enhanced bodybuilding, this will help you decide when to bring growth hormone in, and how far to push it before the side effects outweigh the gains.

🎓 Free Level 1 Masterclass

💪 Free J3U Hub

🎟️ Save 20% on ANY J3U Program with code J3UPOD

🎓 Courses

All J3U Programs

🏋️ Get Coaching From J3U

👨‍⚕ Marek Health

No air conditioning, the wrong voltage and a tanner who can't understand you can cost you on show day.

In this episode, we break down how to compete internationally after my shows in Austria and Germany. We cover managing heat and sweat when venues and hotels skip air conditioning, packing so you barely have to source food abroad, and timing your flight so you land with days to settle.

If you're serious about stepping on a stage abroad, this helps you decide how early to fly and what to pack so the trip doesn't cost you your peak.

Free Level 1 Masterclass

Free J3U Hub

Save 20% on ANY J3U Program with code J3UPOD

Courses

All J3U Programs

Get Coaching From J3U

Weekly education emails https://j3u.site/newsletter

Marek Health

Adding more sets to the same session is why your weak body part still will not grow.

In this episode, we break down how to actually bring up a lagging muscle: picking the machine that fits your body instead of the lift you are attached to, training the weak part first in the session, and using frequency as the tool that lets you carry more quality volume.

If you're serious about fixing a weak body part, this will change how you decide between adding another set and splitting that volume across another session.

🎓 Free Level 1 Masterclass

💪 Free J3U Hub

🎟️ Save 20% on ANY J3U Program with code J3UPOD

🎓 Courses

All J3U Programs

🏋️ Get Coaching From J3U

💪 Join the Community

👨‍⚕ Marek Health

When should you stop competing in bodybuilding, end your contest prep, or do another show?

In this episode, Luke and I break down how to decide whether continuing your bodybuilding season is actually moving you toward your ultimate goal. We discuss judging feedback, whether your weaknesses are realistically fixable, the financial and health costs of extending contest prep, and when doing another show can actually be valuable. We also talk about the mental side of competing and how to make the decision without letting emotion dictate your next move.

🎟️ Save 20% on ANY J3U Program with code J3UPOD

🎓 Courses

All J3U Programs

💪 Join the Community

👨‍⚕ Marek Health

Follow Luke 

Follow John

A bad bodybuilding show doesn’t mean your season is over. 

In this episode, we break down how to recover from a disappointing bodybuilding show and improve your physique for your next competition. We cover post-show assessment, contest prep mistakes, peak week adjustments, posing, nutrition, water and carbohydrate manipulation, getting back on plan, and managing your environment and execution between shows.

If you're serious about bodybuilding contest prep and competing at your best, this episode will help you make smarter decisions after a disappointing show and set yourself up for a better next performance.

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

🎓 Courses

All J3U Programs

💪 Join the Community

👨‍⚕ Marek Health

Follow Luke 

Follow John

Most competitors don't lose their physique during peak week, they lose it in the month leading up to the show.

In this episode, we break down the biggest mistakes bodybuilders make during the final four weeks of contest prep, including rushing fat loss, making emotional decisions, changing drugs unnecessarily, overdoing posing, and mismanaging training fatigue. If you want to bring your best physique to the stage, this episode will help you avoid the mistakes that cost competitors their best look.

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

🎓 Courses

All J3U Programs

💪 Join the Community

👨‍⚕ Marek Health

Follow Luke 

Follow John

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

🎓 Courses

All J3U Programs

💪 Join the Community

👨‍⚕ Marek Health

Follow Luke 

Follow John

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

🎓 Courses

All J3U Programs

💪 Join the Community

👨‍⚕ Marek Health

Follow Luke 

Follow John