J3 University

The best split is the wrong question: your weekly volume decides what actually grows. In this episode, we break down the more sets versus harder sets debate using your questions from the Hub and Instagram. We cover why the split matters less than the weekly volume it organizes, how close to failure to train, and how to tell when a muscle has actually recovered. If you're serious about building muscle for the long run, this will help you decide how much volume to run and when to push it higher. 🎟️ Save 20% on ANY J3U Program with code J3UPOD 👉 https://j3u.site 💪 Join our free bodybuilding community and start the free J3U course https://j3u.site/hub-podbean 🎓 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 🏋️ Get Coaching From J3U https://j3u.site/coaching 👨‍⚕ 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

A bulk started too fat, or forced past the point it stopped working, costs you more than it gives. In this episode, we break down how lean you should be before starting a growth phase, why carb cycling matters less than most people think, and when to end a stalled bulk early instead of forcing the timeline. If you're serious about improving your physique on stage, this will help you decide when to keep pushing your off season and when to pull it back.   🎟️ 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   🏋️ Get Coaching From J3U https://j3u.site/coaching   👨‍⚕ 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   

Two inches off your waist reads like four or five more inches across your shoulders. In this episode, we break down how to build a smaller, better controlled waist for show day. We cover the core work and vacuum practice that change your waist, why posing endurance keeps your midsection tight late in the rounds, and how low food volume through prep and peak week pulls it in. If you're serious about competing with a tight midsection, this will help you decide what to train in the off season and what to keep through prep. 🎟️ 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 🏋️ Get Coaching From J3U https://j3u.site/coaching 👨‍⚕ 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 CHAPTERS 00:00 How to Get the Smallest Waist on Show Day 01:58 Why Stage Video Exposes Your Waist Control 04:34 Waist Mistakes Made Moving Up to Heavyweight 06:35 How Structure and Breathing Expand Your Waist 09:39 The Core Work Missing From Most Ab Routines 13:09 Why Loaded Rotational Work Protects Your Waist in Poses 18:54 Start Posing Early So You Never Gas Out 21:26 How Low Food Volume in Prep Tightens Your Waist 24:53 Why Slower Digestion Can Bloat You Before Peak Week 28:09 Do Squats and Deadlifts Really Make Your Waist Bigger? 31:03 Peak Week Habits That Keep Your Waist Tight

Most flat stage looks come from loading too late and cutting too much water. In this episode, we break down how we peaked two athletes for the 2026 Olympia: a Men's Physique competitor who came in about six pounds heavier, and a 212 competitor who held more fullness than last year. We cover aggressive carb loading, the carryover effect of food, and fluid on show day. If you're serious about competing, this will help you decide how hard to load in the days before your show, instead of chasing fullness all show day. 🎟️ 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 🏋️ Get Coaching From J3U https://j3u.site/coaching 👨‍⚕ 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

Most of what you hear about growth hormone in bodybuilding is a myth. In this episode, we break down the growth hormone myths you sent us on Instagram. We cover why GH shines alongside androgens rather than on its own, why it absolutely works for women in the right hormonal environment, and how to dose it without chasing diminishing returns. If you're serious about enhanced bodybuilding, this will help you decide when to bring growth hormone in, and how far to push it before the side effects outweigh the gains. 🎓 Free Level 1 Masterclass John and Luke are hosting a free live Level 1 Masterclass on how we turn the research into real training decisions. Save your spot: 👉 https://j3u.site/masterclass 💪 Free J3U Hub Join the free J3U Hub for weekly education and coaching discussion: 👉 https://j3u.site/hub-yt 🎟️ 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 🏋️ Get Coaching From J3U https://j3u.site/coaching 👨‍⚕ 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