You didn’t need a refeed — you needed a de-output. In this episode, John and Luke break down why mistimed refeeds can stall fat loss — and how strategic de-output days can help manage fatigue, preserve performance, and keep your prep moving forward.

Learn when to pull food, when to pull back on training and cardio, and how to plan for peak performance with real athlete examples.

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 — How to run a self-audit to assess if your plan is working — When a major program shift is warranted (with real client examples) — The role of specialization blocks in elite-level programming — How to manage volume, fatigue, and execution over time — What actually drives long-term progression (hint: it's not novelty) 🧠

Serious about leveling up your coaching or your own training? At J3U, we don’t chase trends, we teach you the systems that actually work.

🔥 Join J3U Coaching | https://j3ucoaching.com/ Work 1-on-1 with our expert coaching team to refine your split, elevate execution, and build a plan that holds under pressure.

🎓 J3U Level 1 | https://j3university.com/education/level-1-2025/open/ Learn the full physique process from prep to peak — including how to run training audits, progress blocks, and apply elite systems to yourself or your clients.

👩‍🏫 Female Module | https://j3university.com/education/female-module-2024/female-coaching/ Built for female athletes and the coaches who train them. Learn how to support progress and health with a training and nutrition approach tailored for women.

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

In this episode of the J3U Podcast, John and Luke discuss how to maximize your post-show phase so you can be the best bodybuilder possible.

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

Setting Up for Success 02:05

Improving the Physique 07:13

Nutrition 11:40

Training 22:36

PED's 27:20

In this episode of the J3U Podcast, John and Luke debunk the myths around rep ranges, break through the hysteria, and layout how you can efficiently use and view rep ranges. We had a technical difficulty so we apologize in advance for Luke's muffled audio!

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

Tenets of Hypertrophy 02:10

Effort/Intensity 06:45

Anecdote 11:21

Choosing Rep Ranges 15:35

Lower Rep Application 22:22

Phase Based Adjustments 26:42

In this episode of the J3U Podcast, John and Luke discuss the trending fitness modality of Hyrox and how if you're a bodybuilder, it's not for you.

We had a technical difficulty so we apologize in advance for Luke's muffled audio!

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

Stimulus to Fatigue 04:59

Steps 10:20

Modalities 17:01

Cardio Timing 21:30

Guidelines to Follow 28:15

In this episode of the J3U Podcast, John and Luke cover how you can solve your fat loss stalls and better prepare for whenever that scale stops moving.

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

Defining a Stall 03:30

Output 09:20

Deloading 17:25

Assessing Bio Feedback 24:00