J3 University

How to make weight in Classic Physique without losing muscle, ruining your look, or sabotaging your contest prep.

Making weight in Classic Physique is one of the hardest parts of contest prep — especially when you’re too big for your class. In this episode, we break down how to manage weight cap bodybuilding prep, when a physique athlete may need to move out of Classic, how to preserve muscle while making weight, and the biggest mistakes coaches make when trying to bring athletes down too aggressively.

We also discuss refeeds vs de-load output days, staying ahead during prep, GH timing, bodyweight manipulation, and how to decide if Classic Physique is still the right division for you.

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

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👨‍⚕ Marek Health

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Are trace protein and trace macros actually ruining your macro tracking?

In this episode, we break down whether bodybuilders should count trace protein, how meal frequency really impacts muscle growth, and why food variety may matter more than you think. We also dive into acne on cycle, high estrogen before a first cycle, and blood pressure management for enhanced athletes.

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

👉 https://j3u.site

🎓 Courses Level 1 — Foundations of Evidence-Based Bodybuilding

→ https://j3u.site/level1

Applied Hypertrophy Optimization

→ https://j3u.site/aho

Female Physique Module

→ https://j3u.site/female

All J3U Programs 🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass

💪 X-Frame (Male & Female): https://j3u.site/xframe

🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U https://j3u.site/coaching

💪 Join the Community

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

🧠 Coaching forums → https://j3u.site/forum

👨‍⚕ Marek Health Comprehensive blood work analysis and professional medical guidance

10% off your first comprehensive J3U panel + additional markers Code: J3U Affiliate link: https://marekhealth.com/J3U

Follow Luke https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

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https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

Still stuck wondering if upper/lower or push-pull-legs is actually best for muscle growth?

In this episode, we break down what actually matters when choosing a training split, how much volume you really need, and why the “best” split depends on your recovery, weak points, and goals. We also cover whether cardio hurts leg growth, how often to train body parts, and what to do if recovery or sleep is limiting progress.

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 bodybuilders think they need more gear to grow… but that’s usually not the real problem.

In this episode, we break down why many competitors stay stuck with the same physique year after year despite increasing PED doses. We cover offseason cycle design, lifestyle audits, recovery, GH use, side effects, and why better tracking often matters more than adding compounds.

If your progress has stalled, this episode will probably change how you approach your next offseason.

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

Your contest prep can start falling apart before you even enter a deficit.

In this episode, we break down the pre-prep phase and why it matters for getting truly stage lean without scrambling at the end. We cover body composition starting point, health markers, lab work, training setup, and the behavioral standards that need to be locked in before prep begins.

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

Most lifters think they’re “growing” in the off season… but they’re actually setting themselves back months.

In this episode, We break down the biggest mistakes we see—getting too fat too fast, poor sleep, inconsistent routines, and training decisions that lead straight to injury. If your off season isn’t producing real muscle, this is exactly what you need to fix.

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

👉 https://j3u.site

🎓 Courses

Level 1 — Foundations of Evidence-Based Bodybuilding

→ https://j3u.site/level1

Applied Hypertrophy Optimization → https://j3u.site/aho

Female Physique Module → https://j3u.site/female

All J3U Programs 🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass

💪 X-Frame (Male & Female): https://j3u.site/xframe

🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U https://j3u.site/coaching

💪 Join the Community

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

🧠 Coaching forums → https://j3u.site/forum

Most bodybuilders waste money on the wrong garage gym setup because they build it like a general fitness space instead of around hypertrophy.

In this episode, we break down exactly how we’re designing our own bodybuilding garage gyms, what equipment matters most, how to choose the right centerpiece rack, and the biggest mistakes to avoid before buying anything. If you want a home gym that actually supports serious muscle growth, this is the blueprint.

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

👉 https://j3u.site

🎓 Courses

Level 1 — Foundations of Evidence-Based Bodybuilding

→ https://j3u.site/level1

Applied Hypertrophy Optimization → https://j3u.site/aho

Female Physique Module → https://j3u.site/female

All J3U Programs 🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass

💪 X-Frame (Male & Female): https://j3u.site/xframe

🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U https://j3u.site/coaching

💪 Join the Community

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

🧠 Coaching forums → https://j3u.site/forum

Most competitors don’t miss their peak in peak week—they miss it months earlier by running prep in the wrong phases.

In this episode, we break down the 4 exact phases of contest prep we use to consistently bring athletes in full, hard, and stage-ready.

We also walk through when to push fat loss aggressively, when to grind, when to start bringing food back up, and why peak week should actually be the easiest part of prep. 

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

👉 https://j3u.site

🎓 Courses

Level 1 — Foundations of Evidence-Based Bodybuilding

→ https://j3u.site/level1

Applied Hypertrophy Optimization → https://j3u.site/aho

Female Physique Module → https://j3u.site/female

All J3U Programs 🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass

💪 X-Frame (Male & Female): https://j3u.site/xframe

🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U https://j3u.site/coaching

💪 Join the Community

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

🧠 Coaching forums → https://j3u.site/forum

If you want to build an elite physique, your health strategy has to evolve with your progress.

In this episode, we break down how serious bodybuilders can manage long-term health risks while still pursuing top-level results. we also cover PED risk reduction, blood pressure and lab monitoring, daily habits that actually matter, and why your exit strategy from the sport may be one of the most important decisions you make.

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

👉 https://j3u.site

🎓 Courses

Level 1 — Foundations of Evidence-Based Bodybuilding

→ https://j3u.site/level1

Applied Hypertrophy Optimization → https://j3u.site/aho

Female Physique Module → https://j3u.site/female

All J3U Programs 🏋️‍♀️ Hourglass (Female): https://j3u.site/hourglass

💪 X-Frame (Male & Female): https://j3u.site/xframe

🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U https://j3u.site/coaching

💪 Join the Community

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

🧠 Coaching forums → https://j3u.site/forum

Most lifters aren’t failing because they’re lazy—they’re failing because their training is overcomplicated.

In this episode, we break down what actually drives hypertrophy and why chasing complexity is killing your progress. We will show you how to simplify your training so you can execute better, progress faster, and actually build muscle.

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

All J3U Programs

🎓 Courses

🏋️ Get Coaching From J3U

💪 Join the Community