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J3 University – Applied Hypertrophy Optimization

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J3 University Applied Hypertrophy Optimization

J3 University Applied Hypertrophy Optimization, Unlock Your Muscle-Building Potential. The ultimate course for coaches & bodybuilders who demand the best…

J3 University – Applied Hypertrophy Optimization

J3 University - Applied Hypertrophy Optimization

Unlock Your Muscle-Building Potential with Applied Hypertrophy Optimization

The ultimate course for coaches & bodybuilders who demand the best from their training

Revolutionize Your Training and Achieve Unprecedented Results with our Cutting-Edge Course

Are you a coach who wants to help your clients achieve phenomenal results? Or a bodybuilder stuck with your progress, wondering if there is anything more you can do to accelerate you muscle-building goals? This course is guaranteed to level up your workouts or your money back!

Discover the techniques and cues to unlocking your full muscle building potential with Applied Hypertrophy Optimization.

Transform Your Coaching & Training with Advanced Techniques

Master the science behind muscle anatomy and actions to revolutionize your training and coaching approach.


Assess movement abilities with expert precision, ensuring the perfect exercises are chosen for each individual.


Learn optimal exercise choices, alignment, bracing, and range of motion to maximize muscle growth for yourself and your clients.


Harness powerful troubleshooting techniques to overcome common exercise problems and achieve unparalleled progress.

In depth exercise analysis for every body part

Programming Overview

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.

Chest

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.

Delts

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.

Quads

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.

Hamstrings

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.

Glutes

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.

Upper Back

(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.

Lats

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

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.

Triceps

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

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.

Abs

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.

DON’T LEAVE GAINS ON THE TABLE

Gain the Psychological Edge with Advanced Exercise Techniques

Unleash your potential with expertly designed training splits and comprehensive exercise guides for optimal hypertrophy.

Implement proven training strategies that drive success and rapidly accelerate progress.

Master the art of strategic exercise order for maximum hypertrophy and results that speak for themselves.

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