J3 University

A bad bodybuilding show doesn’t mean your season is over. 

In this episode, we break down how to recover from a disappointing bodybuilding show and improve your physique for your next competition. We cover post-show assessment, contest prep mistakes, peak week adjustments, posing, nutrition, water and carbohydrate manipulation, getting back on plan, and managing your environment and execution between shows.

If you're serious about bodybuilding contest prep and competing at your best, this episode will help you make smarter decisions after a disappointing show and set yourself up for a better next performance.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ 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
🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

👨‍⚕ 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

Follow Luke 
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

Most competitors don't lose their physique during peak week, they lose it in the month leading up to the show.

In this episode, we break down the biggest mistakes bodybuilders make during the final four weeks of contest prep, including rushing fat loss, making emotional decisions, changing drugs unnecessarily, overdoing posing, and mismanaging training fatigue. If you want to bring your best physique to the stage, this episode will help you avoid the mistakes that cost competitors their best look.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ 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
🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

👨‍⚕ 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

Follow Luke 
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

Peak week isn't a one-size-fits-all process—and these IFBB pro case studies show exactly why.

We break down what happened with our athletes at Texas Pro, including how we adjusted food, fluids, loading, stage-day weight ranges, and peak-week decisions based on how each athlete was responding. We also talk through the coaching challenges that come with working with high-level pros, from managing an athlete who fades quickly to making sure ego never gets in the way of getting better.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ 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
🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

👨‍⚕ 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

Follow Luke 
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

The biggest mistake in bodybuilding often happens after the show—not during prep.

In this episode, we break down the difference between reverse diets, recovery diets, and aggressive rebound phases, explaining when each approach actually makes sense. We also cover how to manage hunger, recovery, cardio, food increases, hormones, and the psychology of the post-show phase so you can set yourself up for your best offseason yet.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ 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
🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

👨‍⚕ 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

Follow Luke 
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy

Peak Week PEDs explained: what actually matters before stepping on stage.

Too many bodybuilders make last-minute drug changes hoping for a harder look, but those decisions often make physiques worse. In this episode, we break down which peak week PED strategies are worth considering, which ones are based on bodybuilding myths, and why testing and individualization consistently outperform cookie-cutter protocols.

If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.

🎟️ 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
🏆 Olympia Prep: https://j3u.site/olympia

🏋️ Get Coaching From J3U
https://j3u.site/coaching

💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum

👨‍⚕ 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

Follow Luke 
https://www.instagram.com/noswitchfitness?igsh=MTQydDN2bzF4c3oxYw==

Follow John
https://www.instagram.com/johnjewett3?igsh=cDgyd2N2YnI1dXoy