Maximize Every Rep, Every Lift, Every Session.
Mastering the Hack Squat
The Olympia Program and the Applied Hypertrophy Optimization Course (AHO) are the perfect combination for maximizing your training potential and achieving unparalleled muscle growth. While each program stands strong on its own, together, they create a comprehensive system that covers all aspects of hypertrophy training—from programming to execution.
While the Olympia Program gives you the structure, the AHO Course ensures you’re executing every rep, set, and exercise with precision. This course dives into:
Unlock the perfect blend of structure and execution—let the Olympia Program and AHO Course work together to transform your training.
Our Applied Hypertrophy Optimization Course has been used by coaches and bodybuilders globally. Allowing them to:
Master exercise mechanics to stimulate MAXIMUM muscular growth in each workout, and ensure no rep goes to waste.
Access troubleshooting techniques we’ve used for our athletes to squeeze the most from every exercise (let’s stop feeling the bench press in the shoulders!)
Have the “need to know” methods to finally grow weak body parts and reduce those frustrating injuries.
Gain the skills to identify individual strengths/weaknesses to create the perfect program specific to you or your clients' needs.
Have confidence in selecting the best exercises for yourself, or your client to optimize muscle growth without wasting time in the gym.
Break free from all the confusion, biases, and outdated information surrounding muscle-building for good.
This Is A Deep Dive Into Our Muscle Building Blueprint To Get The Most Juice Out Of Every Workout.
We saw a gap between great training programs and execution but struggled to find anything to combine the two.
Our online course provides bodybuilders and coaches with a “blueprint” for maximizing muscle growth tailored for males and females.
The course covers muscle anatomy, exercise selection, alignment, bracing, and range of motion to create the prime environment for building lean muscle.
What's Included?
This is the classroom teaching on the nuts and bolts to programming for hypertrophy prior to us heading into the gym. We teach what is the main driver of hypertrophy on the fiber level and how that impacts what we do in the gym outlining the main tenants for a well designed hypertrophy program (sets, reps, split, etc) and get into a framework of why a body part is weak and what we will do about it.
Luke and I both hear many issues around Pec training, from not feeling the pecs to injuries and so much of this can be solved with proper alignment and setting what is YOUR active range of motion. We will lay out how to assess a client's rib cage structure and expansion to give the right pressing angles for the entire curricular and sternal pec fibers.
Every division, male or female, needs some level of cannonball capped delts. The shoulder is complex with such a large range of mobility and function. We take you through overhead pressing, lateral raises, and rear delt work to fully develop all heads of the delts. Some common issues addressed are lack of mobility, military pressing overhead, shoulder impingement, and traps taking over laterals, we got you covered here.
We teach how to set up a squat for output and biasing quad involvement. Also, we cover when to move to variations such as safety bar, smith, pendulum and hack squat along with common problems arising in squat patterns. We take you through detailed instructions for all the major quad exercises and how to get the most quad bias for maximum hypertrophy.
Whether it's a seated or lying leg curl we teach how to get in position to generate the most tension stimulus in your hamstrings and take out the lower back from taking
over. Then we tackle the big question, of which hip hinge to do?
Sumo Deadlift, Conventional Deadlift, Stiff Leg Deadlift or Romanian Deadlift we break them all down and give you the application you need.
Whether the goal is an apple bottom or striated walnut ass, you better know how to set up for glute training. Many don’t achieve those striated glutes, not from lack of conditioning, but lack of development. We dive into our main stays for glute programming and take you through to get the most out of your hip thrust variation and how to squat and hip hinge for glutes.
(TERES MAJOR, TRAPS, RHOMBOIDS, REAR DELTS) The upper back is a huge focal point in a rear double bicep, we want thick mountain-like 3D muscularity that jumps out at the judges. Many issues we see is that clients are unaware of which row or pull down is training which part of the back. In the gym lecture, we walk through row and pull down patterns to focus on the upper back along with a shrug pattern different from most we see utilized in programming.
In lat training, alignment and appropriate exercise selection are going to be the keys to success when it comes to developing barn door backs with lats that sweep the floor. In this module, we teach you where we will be able to drive the most tension through the lat, what exercise choices allow most bodybuilders to best drive mechanical tension, and common problems we see arise in lat based patterns. From pull downs, to rows, to pullovers, we walk you through how to set up, execute, and progress your lat training over time.
Biceps are such a defining muscle group for muscularity “how big are your biceps?!” We all strive to surpass the 20” python mark, but we must first nail down the curls with the biggest bang for the buck. We walk through traditional dumbbell curls, preacher curls, and cable curls, but use alignment, execution techniques that optimize each set you do and best of all keep your joints healthy.
We cover push downs, dips, skull crusher variations, and pressing variations to make that happen. We both have struggled with nagging wrist and elbow pain, which can be resolved by finding the right positions to work in and using set up that keep the joints from reaching compromising end ranges.
Calves just like any muscle group respond to the same tenants of hypertrophy and in this lecture we go through how to align and give you the right cues to bring up calves. We also don’t neglect the ever so forgotten anterior tibialis muscle giving you a set up for a fully equipped lower limb.
A well chiseled midsection is not only made in the kitchen, but many of us require hypertrophy to occur for the rectus abdominis muscles. We also want to train the functional aspect of bracing and force transfer to get more out of all our other exercises. We breakdown some common misconceptions around abdominal training and go through upper and lower abdominal work.
My name is John Jewett, IFBB Pro Bodybuilder, 3x Olympia competitor, and founder of J3 University helping thousands of coaches, and bodybuilders set the new standard.
I've also spent countless hours guiding athletes to the Olympia stage.
Me and my partner Luke Miller (a renowned educator) created an online course designed to help bodybuilders, all physique competitors, enthusiasts, and coaches make more muscle gain.
With our combined expertise, AHO provides a clearer picture into taking the stress, confusion, and headache out of building muscle with an evidence-based approach.
But What Makes AHO Different From Other Muscle-Focused Programs?
Most available training information is too generalized…
Even the best programs in the world can limit those gains without proper execution!
But with AHO, walk with us into the virtual gym, where we’ll break down every key detail for each exercise from top to bottom.
This means you won’t need to rely on theory or outdated textbooks…
Instead, we’ll be sharing real-world application to squeeze the most out of every exercise!
With AHO, we got everything from:
and more.
We’re done with the cookie-cutter plans…
Outdated advice…
And coaches and bodybuilders feeling confused with all the misinformation out there.
So we created Applied Hypertrophy Optimization using the same real-world techniques that have been tried and tested…
Giving our clients head-turning results.
What do other coaches have to say about AHO
IFBB BIKINI Pro
Your content is truly groundbreaking from a data collection and interpretation standpoint for athletes trying to make measurable progress and predictable peaking.My last show was the first time I did not make drastic manipulations to my peak week and I nailed show day with my best conditioning to day.
IFBB Pro
John has built something unique, a place for us bodybuilders and coaches that care about progression, if you truly want to level up and learn how to maximize every variable this is the place to be and it covers it all.
But how much does Applied Hypertrophy Optimization cost?
Let me answer that right now:
The full value of everything included is over $495
That’s less than a few 60-minute 1-2-1 PT sessions for lifetime access to the course!
Not including the years it took us working with top athletes to know how to build muscle effectively.
Just think…
Having the confidence as a coach to deliver results for your clients who are more than happy to refer clients your way…
Because you're seen as the “go-to” expert for building muscle.
Or being able to apply our training methods to your own workouts for maximum gains.
All for less than a few in-person sessions.
Exercise Index ebook
120+ page Exercise Index reference guide with detailed descriptions, photos, and proper form tutorials for maximum results.
2 X 37 Page Program Builder Ebooks
Remove the guesswork out of creating training programs by having access to our favorite training splits, and workout routines to maximize muscle growth in both male and female divisions.
Have a question?
Want some advice?
Get access to 1 month of free forum access and post all those burning questions for personal answers and voice notes from John, Luke & J3U coaches.
To close this page, go back to cookie-cutter training programs, believing more muscle isn’t on the cards, and wondering “what am I or my clients really capable of”…
Join the Applied Hypertrophy Optimization course, and gain lifetime access to our most sought-after methods for building muscle, saving time in the gym, and avoiding frustrating injuries, and being an awesome coach!
If for any reason you are not 100% satisfied, you can email me personally [email protected] and i will refund you the same day, no questions asked.
3 EASY PAYMENTS
12 comprehensive body part-specific lessons, covering 40+ exercises for building an elite physique
5+ hours of video demonstrations and coaching cues
120+ page exercise index reference guide ($99 Value)
2 X 37 Page Program Builder Ebooks ($198 Value)
1 month forum access ($19.95 Value)
ONE PAYMENT ONLY
Save $70 vs payment plan
12 comprehensive body part-specific lessons, covering 40+ exercises for building an elite physique
5+ hours of video demonstrations and coaching cues
120+ page exercise index reference guide ($99 Value)
2 X 37 Page Program Builder Ebooks ($198 Value)
1 month forum access ($19.95 Value)
How about this?
If for any reason you’re not satisfied with the Applied Hypertrophy Optimization, you can email me at [email protected] and I’ll refund you every penny.