J3 University

Episode 32: Why Your Gains Are Lacking in the Offseason

In this episode of J3 University, Luke and I discuss common reasons offseason progress is lacking for many. We look into laying out the timeline of an offseason for planning purposes Also, strategies to keep you adherent, consistent and trouble shoot the common offseason issues that occur.

Timestamps

Podcast Intro- 00:00:15

Mapping out offseason timeline- 00:00:58

Keeping structure in the offseason- 00:04:35

Working on Mobility and function- 00:10:52

Diminishing pumps, insulin sensitivity and recovery- 00:16:46

Managing digestion as food increases- 00:22:02

Diet adherence and flexibility- 00:32:31

Extending ability to drive food up- 00:42:29

Extra Rest days and Deloads- 00:44:50

Wrap Up- 00:48:50

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 31: Managing the Holiday Meals

In this episode of J3 University, Luke and I have turkey and  banana pudding on the brain. With Thanksgiving approaching and many asking about what to do to keep their physique on track, we provide answers. Should you cut food for the week or day of, do cardio, train, not train, track the meal? What are acceptable strategies and what do we want to avoid to prevent poor relationships with food.

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 30: Hypertrophy Training: Why Your Arms are NOT Growing

At some point we all dream of 20 Inch plus arms, but we are not all blessed in the gun show department. In this episode of J3 University, Luke and I cover hypertrophy training surrounding bicep and tricep development. We address issues around bicep and tricep training including chronic injuries. Selecting exercises based on your structure and ability to move. Our top exercise choices for each muscle group and what split design to program to bring up arms.

Timestamps

Episode Intro- 00:00:24

Physique assessment- 00:02:35

Addressing issues within Bicep training/exercise selection- 00:05:54

Arm path position for bicep movements- 00:12:52

Log Book Progression- 00:17:59

Addressing issues within Tricep training/exercise selection- 00:21:05

Arm Programming- 00:34:28

Adding in a dedicated Arm Day- 00:40:20

Episode Wrap Up- 00:47:28

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

Episode Intro- 00:00:25

Perimenopause Female Competitors- 00:02:19

PMS Symptoms and Normal Cycles- 00:06:05

Areas to address before HRT- 00:10:45

Loss of menstrual cycle, Hormone Panels & Estrogen- 00:16:65

Forms of Application for Estrogen Based Replacement- 00:26:52

Actions of Hormones and Deployment- 00:32:15

Deploying AI- 00:40:09

HRT as a starting point- 48:17:09

Birth Control- 00:50:15

Where to find Serena- 01:01:22

Sarena Social Media:

IG: @np_rena_lifts

Clinic: @totalcareclinics

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 28: IFBB Pro Evan Centopani: Longevity In Bodybuilding: Nutrition, Training, PEDs

In this episode of J3 University, Luke and I are joined by IFBB Pro Evan Centopani. Evan is well known for his meticulous health minded approach to bodybuilding and still achieving a high level of success on and off stage. We dive into Evan’s initial reason for being health conscious and what approaches he has gathered along his journey to keep progressing and limiting the health risks of enhanced bodybuilding practice.

Timestamps

Evan Intro and Fish Jelly- 00:00:24

New Haven Pizza- 00:06:37

Evans health approach to bodybuilding- 00:09:59

Maintaining Health in bodybuilding- 00:16:20

Longevity in bodybuilding- 00:19:57

Reckless Protocols- 00:23:27

Oral Steroids/AI Use- 00:26:19

Blood Pressure/Blood Glucose Tracking and Statins- 00:31:22

Getting the most out of the least- 00:38:59

Health monitoring- 00:42:51

Low Bodyweight for health- 00:48:19

Low Carb- Keeping body responsive- 00:56:04

Where to find Evan- 01:03:37

Social Media-

Instagram: @evancentopani

Email: [email protected]

Website: http://centopani.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

Chris Tuttle Intro- 00:00:24

Managing Expectations of competitors- 00:04:28

Mental Mindset- 00:12:26

Client communication- 00:16:25

Using your coach as a scapegoat- 00:19:35

Building in autonomy to client’s plan- 00:24:23

How coaching has changed- 00:27:58

Clients health, medical access & budgeting- 00:33:36

Believing in the process- 00:43:36

Female PED use- 00:46:32

Understanding physique progression and competition lineup- 00:50:09

Where to find more on Chris Tuttle- 01:09:47

Social Media:

Tuttlenutrition.com

@ifbbprochristuttle

@tuttlenutrition

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 26: Dr. Eric Trexler: Post Show Recovery and Optimization

In this episode of J3 University, Luke and I are joined by coach and researcher Dr. Eric Trexler. Dr. Trexler has focused his research around the post contest period, so we lay the ground work for what is the state a competitor is in physical and mentally coming out of a contest and what that means for a plan of action. Is the post show period highly anabolic? What should our rate of weight gain be post show? How do we control appetite? We answer these questions and many more!

Timestamps

Dr. Eric Trexler Intro- 00:00:41

Where we are physiologically and psychologically post show - 00:05:54

Post show recovery for optimal growth- 00:17:05

Rate of weight gain post show- 00:23:57

Strategies for plan adherence post show- 00:37:02

Driving up activity level post show for calorie increase- 00:48:16

Wrap Up- 00:57:24

Where to find Dr. Eric Trexler- 00:58:44

https://www.strongerbyscience.com/

Instagram: @trexlerfitness

Articles: https://www.strongerbyscience.com/?s=Metabolic+adaptation+

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 25: AJ Morris: Peaking Naturals Without Diuretics

In this episode of J3 University, Luke and I are joined by Natural Pro Bodybuilder AJ Morris. With the latest topic in the bodybuilding world being the danger surrounding diuretic usage Luke and I wanted to explore how a natural pro handles peak week manipulations. AJ is known for bring himself and clients in peeled to stage, so natural or enhanced this approach spans to the enhanced crowd as well. We cover everything from water, electrolyte, carb loading, fat loading, veggies and supplement manipulations.

AJ Morris Social Media:

Instagram- @ajmorris_

YouTube- AJ Morris

Timestamps

Introducing AJ Morris- 00:00:22

Driving up offseason bodyweight- 00:05:32

Diuretic use and water manipulation- 00:10:08

AJ Morris peak week approach- 00:14:15

Sodium, Potassium, Electrolytes- 00:18:32

What instances do you adjust fluid intake- 00:25:22

Holding ‘the look’- 00:29:03

Restricting water to hold ‘the look’ on show day- 00:41:10

Backstage Pump Up- 00:48:05

Herbal Diuretics- 00:55:25

Vegetables/Fiber near show time- 00:59:35

Linear Loading- 01:07:00

Where to find AJ Morris- 01:16:30

Wrap Up- 01:18:11

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 24: Hypertrophy Training: Why Your Quads are NOT Growing

In this episode of J3 University, Luke and I cover hypertrophy training surrounding Quad development. We all want massive quad sweeps, but to make that happen when need the right arsenal of exercises to do so. Luke and I cover optimizing squat patterns for the quads and how to pick a pattern within your ability. We break down the leg press, singe leg squat variations and leg extension. Finally tie all this back in to how to program your full quad session.

Timestamps

Quad anatomy, exercise selection and alignment- 00:06:50

Squat Patterns for Quads- 00:11:39

Developing full musculature to correct squat pattern- 00:17:28

Cuing for foot pressure in squats- 00:19:16

Hack Squat- 00:21:34

Safety Squat, High Bar Squat and Smith Squat- 00:25:25

Toe Position for Quad Activation- 00:30:17

Leg Press- 00:32:06

Leg Extension- 00:39:22

Lunges and Bulgarian Split Squat- 00:44:44

Wrap Up-00:49:36

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 23: Dr. Greg Potter: Sleep Optimization for the Physique Competitor

In this episode of J3 University, Luke and I are joined by sleep expert Dr. Greg Potter. Sleep is our number one recovery tool for physique enhancement, so not getting enough puts a large damper on fat loss, muscle building, but also health outcomes. Dr. Potter give the run down on why we need sleep, what good sleep looks like, and gives a framework of how a healthy sleep routine should be designed with takeaways to problem solve common sleep issues.

Dr. Greg Potter Contact/Social Media:

https://resilientnutrition.com/blogs/news

@resilientnuts

@gregpotterphd

http://gregpotterphd.com

Timestamps

Greg Potter Intro- 00:00:26

Importance of sleep for physique competitors- 00:02:25

Defining sleep deprived- 00:07:43

Sleep timing/quality- 00:14:38

Assessing your sleep- 00:18:35

Light Exposure/Training Timing- 00:26:48

Mental Stress/Caffeine Intake/Meal Timing- 00:33:60

CBD/THC- 00:40:43

Dawn and Dusk; spending time outdoors to improve sleep- 00:46:63

Setting up your bedroom for sleep quality- 00:57:30

Wrap Up- 01:05:02

Dr. Potters Contact/Social Media- 01:07:43

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/