J3 University

Episode 188 — Between Shows Done Right: Refining the Peak

John and Luke break down the step-by-step process of improving between shows, including:

Assessing feedback and photos objectively

Fat loss timelines and recovery between peaks

Food and PED adjustments when you need to sharpen vs. when you need to coast

Why stability beats over-manipulation

Data-driven methods for consistently nailing your look

🎯 Bring your best physique every time you step on stage.

Work with J3U Coaches: j3ucoaching.com

The show is over, the tan is still fresh — and the next 7 days will determine how productive your entire offseason will be.

John and Luke share the strategy and psychology behind the most important week after a show, including:

Setting realistic weight gain targets

Structuring food to control hunger and fluid retention

PED adjustments for a smooth transition

Training, cardio, and recovery changes

How to keep your big-picture goals in focus

🎯 Don’t waste your hard-earned prep — use these 7 days to set up your best offseason yet.

Work with J3U Coaches: j3ucoaching.com

What if you were ready before peak week even started?

In this episode, John and Luke break down the best-case scenario of being show-ready early — and how to navigate it without sabotaging the finish. From strategic deoutput to testing refeed protocols and PED tweaks, they walk you through the real pro move: peaking before peak week.

Get coached: j3ucoaching.com

Peak week doesn’t have to be a mystery.

In this episode, John and Luke break down how to structure peak week using their proven matrix-based approach — removing guesswork, reducing client stress, and ensuring stage-ready results.

From digestion and hydration to training and visual assessments, they reveal what most people get wrong and how to fix it.

🎧 Learn more at j3ucoaching.com

#J3U #BodybuildingPodcast #PeakWeekMistakes #PhysiqueCoaching

Prep mistakes? We still make them.

In this episode, John and Luke get honest about the coaching and athlete errors that even seasoned pros still fall into — from chasing extra condition to letting clients go too far. If you’re coaching others or prepping yourself, this one’s a must-listen for leveling up without burning out.

🎧 Explore J3U Coaching

📚 Level 1 & Female Module

#J3University #PhysiqueEducation #PrepMistakes #PeakWeek #BodybuildingPodcast

Sometimes the best coaching move is doing nothing at all.

John and Luke explain how to resist reactive decisions, read trendlines, and avoid coaching out of emotion — especially when athletes “feel” like something’s off. Learn how to hold the plan with purpose and why doing less often leads to better results.

🔥 J3U Coaching | Level 1 | Female Module

#J3University #BodybuildingPodcast #TrendlinesNotTriggers #PhysiqueCoaching

You didn’t need a refeed — you needed a de-output.

Welcome back to the J3 University Podcast with John Jewett and Luke Miller.

You’ve probably heard that switching up your training split can help spark new growth — but for most athletes, changing too often is what’s actually stalling their progress.

In this episode, we dive deep into the psychology and pitfalls of constant program hopping. You’ll learn when a split adjustment is actually needed… and when you’re better off making small, strategic tweaks that preserve progress and reduce injury risk.

This is the stuff advanced athletes and elite coaches understand — and now you will too.

📌 What you’ll learn in this episode:

— Why frequent split changes can backfire — especially post-show

Serious about leveling up your coaching or your own training?

👩‍🏫 Female Module | https://j3university.com/education/female-module-2024/female-coaching/

Whether you're building pros or becoming one, J3U gives you the tools to do it right.

👥 Have you been guilty of a program hop that set you back?

Tell us in the comments and if you’re unsure if your split is right for your goals, hop into the J3U forums for direct support from our coaching team.

🎙️ Welcome back to the J3 University Podcast with John Jewett and Luke Miller.

If you're frustrated with your lack of physique progress, there's a good chance it's not your training volume that's holding you back. In this episode, we break down one of the most misunderstood topics in training: how volume really works, and why more sets doesn’t always mean more gains.

We’ll walk through real client examples, coaching systems, and the application-based insights that matter most when refining execution, escalating volume, and knowing when it’s time to pull back — or push harder.

Whether you're a coach managing athlete progress, or an athlete trying to troubleshoot your own training block, this one will give you the clarity you’ve been looking for.

📌 What you’ll learn in this episode:

— Why “train harder” and “add more sets” can be the wrong fix

— How to assess volume quality vs. volume quantity

— Red flags that tell you it’s time to dial back

— How to systemize execution review and progression

— What elite athletes do differently when it comes to managing training fatigue

— When to escalate volume (and when to leave it alone)

💡 If you're not growing, the answer isn’t always to do more — it’s to execute better, recover smarter, and assess more objectively. 🧠

Want to coach or compete at a higher level?J3U is built to raise the standard — and help you rise with it.

🔥Join J3U Coaching | https://j3ucoaching.com/

Work with our expert coaching team to refine your training, nutrition, and recovery for long-term results.

🎓 J3U Level 1 | https://j3university.com/education/level-1-2025/open/

Master the complete physique process — from execution to escalation — with the systems John and Luke use to coach top-level athletes.

👩‍🏫 Female Module | https://j3university.com/education/female-module-2024/female-coaching/

For female athletes and the coaches who support them. Learn the frameworks and protocols that support progress without compromise. Whether you're building pros or becoming one, J3U gives you the tools to do it right.

👥 Let’s connectStruggling to decide if you should increase volume or adjust something else?

Drop your question below 👇 or join us in the forums for deeper support and discussion.

In this episode of the J3U Podcast, John and Luke talk through the prerequisites for beginning a prep and give tangible takeaways for you to implement ahead of your next show season.

Want to learn how we create world-class athletes or become one yourself? Check out the links below at J3U.

J3U Coaching https://j3university.com/j3u-coaching/

J3 University https://j3university.com

Applied Hypertrophy Optimization https://j3university.com/funnel/aho/applied-hypertrophy/

The Female Module https://j3university.com/funnel/female-module/female-module/

Timestamps:

Intro 00:00

Audit Your Timeline 02:30

Psychological Readiness 04:45

Lab Work 07:25

Patience 10:26

Environment 14:24

Fulfillment & Enjoyment 21:00

Finances 24:15