Published Tue January 23th, 2024

Episode 110: Creating the Worst Physique Coach

In this episode, John and Luke discuss the qualities of an all-time bad physique coach, while also addressing points that can really up your game as a coach.

Timestamps

Training Footage 01:10

Prep Work 08:59

Investing in Your Athlete 16:46

Mentorship/Client Relationship 26:22

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Published Wed December 20th, 2023

Episode 105: Train as Frequently as Possible

In this episode, John and Luke discuss training frequency, volume distribution, and the best route for maximum hypertrophy

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

In this episode, John and Luke touch on the balance between movement execution and the effort required in the gym to make real progress. 

Thanks for listening!

Timestamps: 

Intro 00:20

Movement Specificity 08:14

Programming for the individual 17:20

Teaching Effort 22:01

Different training camps in the industry 32:00

Main Takeaways 37:28

In this episode, John, Cory, and Joseph tackle a handful of questions surrounding female athletes brought to them by you all, the listeners. Listen through as each coach offers multiple perspectives on each question proposed. 

Thanks for listening!

Timestamps: 

00:20 Intro

07:40 Waist Trainers

16:30 Will exogenous estrogen/progesterone inhibit my growth?

34:00 Programming for the priority

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
Episode Available On:
YouTube, Spotify, Google Play, iTunes

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

Episode Available On: YouTube, Spotify, Google Play, iTunes

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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/

In this episode of J3 University, Luke and I cover hypertrophy training surrounding chest development. Luke and I cover strategies that have helped us both improve dysfunctions in our shoulders, engage pecs, exercise selection decisions, proper execution and order. We also lay out a framework to progress pressing using dead stops and band work. Lastly discuss can you do flyes before pressing or will that limit hypertrophy outcomes?

J3 UNIVERSITY: http://j3university.com 

COACHING: http://J3sportsrd.com 

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

INSTAGRAM: @johnjewett3

Luke Miller INSTAGRAM: @noswitchfitness

Luke Miller coaching: https://noswitchfitness.com/contact/

In this episode of J3 University, Luke and I cover hypertrophy training surrounding Back development. We answer listener questions that cover exercise selection and execution to get the most out of your program. Also, we hit some myths on back training, so you are the most effective it hitting your development goals.

Timestamps 

Belt Training; Are Deadlifts bad for the waist?- 00:04:02

Rack Pulls Pros and Cons- 00:13:58

Movements to develop lower back- 00:25:00

Pullups and efficacy- 00:33:16

Identifying and setting up movements for each area of the back- 00:42:01

Unilateral vs Bilateral Back Training- 00:49:22

Trap Work- 00:55:46

Wrap Up- 01:02:34

J3 UNIVERSTIY: http://j3university.com

COACHING: http://J3sportsrd.com

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

INSTAGRAM: @johnjewett3

Luke Miller INSTAGRAM: @noswitchfitness

Luke Miller coaching: https://noswitchfitness.com/contact/

In this episode of J3 University, Luke and I review our past conversations with our
guests on hypertrophy training. We go into our own personal approach to training from
the assessment, laying out volume, intensity, and split design. Also how to make
progressions with load/reps/sets across a mesocycle and managing stimulus to fatigue
ratio for exercise choices.

Timestamps
Episode Intro- 00:00:30:20
Assessing Mobility/Stability/Strength- 00:02:04:12
Pain during training and addressing the root cause- 00:13:39:13
Split Design- 00:14:55:05
Training Volume- 00:17:05:04
Crossover stimulus/fatigue from session to session- 00:26:21:09
Adding volume/load progressions- 00:34:50:17
Managing Fatigue/Deload- 00:56:33:20
Wrap up- 01:03:21:01

J3 UNIVERSTIY: http://j3university.com
COACHING: http://J3sportsrd.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: @johnjewett3

Luke Miller INSTAGRAM: @noswitchfitness
Luke Miller coaching: https://noswitchfitness.com/contact/