Episode 52: Hypertrophy Training: Why Your Calves are NOT Growing

Calves, either you got them, or you don’t, right? Luke and I have not written off calves only comes down to genetics just yet. We address issues around calve training and what can be done to make that stubborn muscle group grow.

Timestamps

Division Needs, do you need calves? - 00:00:13

Exercise Selection, do you need variety? - 00:04:22

Program loading/Locking knee Vs Soft Knee - 00:11:08

Straight leg execution  - 00:13:30

Bent leg execution - 00:15:40

Training the anterior tib - 00:18:13

Genetics for big calves? - 00:22:00

Wrap Up - 00:25:36

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/

Episode 51: J3U Coaches Corner Q & A

In this episode of J3 University, John is joined by J3U coaches Cory Hageman and Joseph Pircher to answer your questions. We dive into what is the most underrated tools in prep, oral AAS only male/female cycles, using test with females, managing back stage time and how we should communicate with clients.

Timestamps

Cory Hageman Update – 00::00:32

Joseph Pircher Update – 00:03:13

John Jewett Update - 00:05:04

What is the most underrated lever during contest prep? - 00:06:48

Setting expectations Pre-Prep - 00:17:24

Oral only cycle for females? - 00:20:51

Oral only cycle for males? - 00:34:11

Why are coaches so hesitant to recommend Test for women? - 00:39:42

Advice on managing time backstage: Eating, Pump Up, etc - 00:44:33

Building autonomy with client - 01:00:00

Wrap Up- 01:10:00

Cory Hageman:

Instagram- @cory_fit

Email- [email protected]

Joseph Pircher:

Instagram- @j.pirch

Coaching- https://j3university.com/j3u-coaching/

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

In this episode of J3 University, Luke and I discuss why I quit prep this year! I discuss my ultimate goals and give insight into how we should all approach seeing out the best version of ourselves. I also map out the contest prep timeline and what you can plan for in 2023 for J3U and bodybuilding.

Timestamps

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/

Episode 49: Sam Miller: Taking Care of the Competitor Gut

In this episode of J3 University, Luke and I are joined by coach and educator Sam Miller. Luke and I deal with many GI issues in clients and what many don’t know is this can impact your thyroid and hormone levels causing a suboptimal contest prep condition. Sam take us through how these problems arise, how to assess for them, and what are strategies to use to resolve them.

Timestamps

Introducing Sam Miller, Metabolism School- 00:00:15

The initial client assessment - 00:04:20

How often do you see true Gut/Thyroid Issues? - 00:08:22

The ‘Perfect Storm’ Client Case - 00:16:22

Tracking Labwork for the female competitor - 00:20:59

Stress, Gut Health and Thyroid - 00:25:14

Trouble Shooting micronutrient deficiencies - 00:28:55

Managing Sleep and TDEE – 00:39:35

Advanced testing for gut issues - 00:49:09

Where to find Sam - 00:58:48

Instagram- @sammillerscience @metabolismschool

Website- www.sammillersciecne.com

Podcast- Sam Miller Science

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/

Episode 48: Nick Gloff: My 800lbs Squat Ruined My Prep

In this episode of J3 University, Luke and I are joined by coach Nick Gloff.  Nick is an incredible strong bodybuilder and with that comes the high priority of fatigue management. Nick gives us takes aways for managing training volume, exercise choices, and deloading to create a contest prep that leads to stage condition.

Timestamps

Nicks 35-week prep- 00:12:17

Where Nicks first prep went wrong- 00:07:03

Sleep issues and Circadian Rhythms- 00:14:08

Assessment: Digging in prep or Overtraining? - 00:19:40

Training changes made: Managing fatigue and making improvements- 00:25:07

Deloading- 00:36:46

Cardiovascular Activity- 00:42:45

Managing output and fatigue- 00:48:49

Upcoming Seminar- 00:54:26

• Body Con-Location and Date TBA

Where to find Nick- 00:55:31

Instagram: @nickgloff

YouTube: Nick Gloff

Website: www.teamgloff.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/

Timestamps

Introducing Calum- 00:00:13

New client, where does the process start? - 00:03:40

Mapping out process for client autonomy- 00:10:19

Setting expectations and keeping client on track- 00:13:06

When prep actually starts- 00:15:01

Mapping out process for offseason- 00:16:55

Managing a Females offseason- 00:19:15

Periodizing for escalation and recovery- 00:22:24

Planning for divisions with weight caps- 00:27:59

Adjusting female Androgens- 00:32:04

Pre-prep phase- 00:34:16

Peak offseason, when are food and compounds pulled down? - 00:38:27

Fat loss phase in the offseason- 00:39:30

Handling client expectation- 00:44:08

Upcoming Seminars- 00:47:46

• Peak Week Seminar

Location: GASP HQ Destination Dallas. Dallas, Texas

Date: August 14, 2022

• BodyCon

Location: The Dragons Lair. Las Vegas, Nevada

Date: August 20-21, 2022

Cal Raistrick Social

Instagram:

@calum_teamprocoach

@team_procoach

YouTube:

The Pro Coach

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/

In this episode of J3 University, Luke and I discuss maintaining fertility in bodybuilding. Moving into the realm of enhanced fertility can be sacrificed. We cover what protocols might be in place to preserve fertility and make decisions based on your goals and priorities. PCT comes into discussion and our thoughts might go against the grain.

Timestamps

Deploying drugs, an HRT perspective- 00:01:16

HCG, what’s the idea behind it? - 00:03:55

Restoring Fertility in steroid users- 00:06:04

Using HCG when on cycle- 00:11:55

Prioritizing Fertility OR Bodybuilding, you can’t have both- 00:15:17

Bringing natural test levels back? - 00:19:28

PCT timeline, The Haarlem Study - 00:24:47

Having a conversation with your doctor - 00:27:09

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/

Episode 45: IFBB PRO Level Gear Breakdown 

In this episode of J3 University, Luke and I break down the cycle of 4 male IFBB Pros that were sent in to us.  We have a cycle from each male division and look at the good and the bad of each one. We give some take away points on once you are at an advanced level of PED usage.

Timestamps

High Risk Case #1

Cycle Layout Men’s Physique Pro- 00:05:14

• Test Dose and Ester association- 00:06:38

Growth Hormone- 00:18:52

Upper Limit of Dosing- 00:19:48

High Risk Case #2

Cycle Layout Classic Physique Pro- 00:20:47

Start Point/High Point of Orals- 00:22:52

• Trenbolone Dose- 00:26:56

High Risk Case #3

Cycle Layout Open Bodybuilder Pro-00:31:02

• Letrozole- 00:34:56

Stack Design for Health and Outcome for the stage look- 00:43:07

Reasonable Case #4

Cycle Layout Classic Physique Pro- 00:46:43

• Anadrol Dose- 00:48:43

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/

In this episode of J3 University, Luke and I discuss the past and recent deaths in bodybuilding. We breakdown some of the suggested answers to the problem. Also, discuss our own take on minimizing risk in a high risk culture.

Timestamps

Lack of Education and Understanding Risk - 00:00:64

Should there be regulations in bodybuilding? - 00:10:20

Health Testing and Monitoring Requirements- 00:19:21

The Extremes of Bodybuilding, cause and effect- 00:26:59

Recreational Drug Use while using PEDs- 00:30:64

Should we get rid of the Masters Division? 00:35:39

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/

Episode 43: Joseph Pircher: Creating the Perfect Contest Prep

In this episode of J3 University, Luke and I are joined by coach Joseph Pircher to discuss how he has evolved his contest prep approach. Bodybuilding prep can be grueling, and nothing is worse than missing the mark on stage after working so hard. Joseph covers all the big points that really turned his prep process around for himself and his clients.

Timestamps

Realizing the process needed to change- 00:01:67

The Pre-Prep Process- 00:07:21

Client/Coach Communication- 00:10:36

Self-Awareness as a client- 00:14:35

Asking Questions as a client and knowing the ‘Why’- 00:20:49

Variable Management and Decision Making- 00:26:11

Client/Coach Collaboration- 00:33:19

Bodybuilding and Relationships- 00:35:34

Creating a growth environment- 00:46:38

Where to find Joseph- 00:50:23

Instagram- @j.pirch

Coaching- https://j3university.com/j3u-coaching/

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/