Published Tue February 13th, 2024

Episode 113: Cardio to Retain Muscle During Fat Loss

In the third installation of this series, John and Luke dive into cardio and how to approach and maximize your cardio strategies to retain muscle.

Timestamps

Cardio vs Calorie Adjustments 00:52

Effort in Cardio 05:34

Modality/Duration 07:30

Female Considerations 12:41

Exchanging Steps 15:36

What’s the Goal? 26:09

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Published Tue January 30th, 2024

Episode 111: Training to Retain Muscle During Fat Loss

In this episode, John and Luke discuss how to retain as much muscle as possible during either a fat loss phase or prep through changes in exercise selection, volume, and fatigue management.

Timestamps

Training Concepts 02:44

Effort vs Accuracy 09:39

Exercise Selection 15:32

Volume 20:42

Deload Structure 27:42

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Published Tue January 2nd, 2024

Episode 107: Navigating Stalled Lifts

In this episode, John and Luke discuss how to bust through lifting stalls, the variables to account for and troubleshooting for whenever you run into stalls.

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Published Mon December 27th 2023

Episode 106: Are Your Reps Effective?

In this episode, John and Luke the efficacy of your reps – how and when to maximize them, and every variable that effects your reps actually are.

Timestamps

Intro 00:00

What the Research Says 01:57

Different Variables 06:25

What’s the Goal? 14:44

Variable Rep Programs 17:45

Effort Level 26:01

Closing Discussion 34:41

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Published Wed December 13th, 2023

Episode 104: Estrogen Control & Masteron

In this episode, John and Luke talk through the offseason trifecta, how to manage each and offer perspectives and anecdote to help you maximize this combo.

Timestamps

Intro 00:00

How Long Should You Wait to Add in GH and Insulin Post-Show? 01:20

What is the Stop Point? 07:26

What to Consider with Metformin 15:40

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

In this episode of the J3U Podcast, John and Luke dive into what it will take from you this offseason to get Olympia-level huge.

Timestamps:

Intro 00:00

Learn to Pose 02:28

Control your Rate of Weight Gain 13:29

Outwork Everyone Like a Prep Routine 33:03

Commit to the Long Term 38:44

In this episode of the J3U Podcast, John and Luke discuss protein intake and its relativity to growth. How much do you actually need? How much is too much? Tune in to find out.

Timestamps:

Intro 00:00

Protein’s Role in Recovery Capacity 08:26

PED’s and Protein 19:51

Protein ‘Periodization’ 29:31

Safety Around High Protein Intakes 39:51

In this episode of the J3U podcast, John & Luke discuss how to retain muscle on prep and what to do when you keep growing weaker and weaker.

Time Stamps:

Intro 00:00

The Primary Driver of Hypertrophy 03:09

Consistency & Routine in Training 11:26

When to Pull Movements 25:59

The Reality of Prep 31:31

Limiting Crossover Work 39:49

PED Implementation 43:12

Outro 47:18

In this episode of the J3U podcast, John & Luke discuss how to grow a massive back. Which exercises are most optimal, which ones are holding you back, and how you can map out your training to maximize your progress in developing your back.

Time Stamps:

Intro 00:00

Categorizing Back Anatomy 05:04

Do You Need To Deadlift? 11:55

Hip Hinges 22:03

Lats 30:29

Upper Back 46:35

Outro 58:16

In this episode of the J3U Podcast, John & Luke tackle the topic of the infamous top set/back off set structure of programming. We look at what the science says, and also what the real-life experience argues in regard to this topic, as well as how you can consider this structure for your own training.

Time Stamps:

Intro 00:00

Chasing Numbers 01:44

Positives/Negatives 06:16

Maximizing the Stimulus 15:21

Rep Range Choices 20:15

Where Does it Fit? 25:08

Closing Thoughts 33:49