Troponin University · Lecture library

Troponin University

Lectures from Justin Harris. New ones every week.

120 lectures · 12 topicsHow it's reviewed

Start here · 8

Where Size Starts

OffseasonSep 30 · 5 minFrom Justin's archiveThe Rebound and the Path to 'Second Bodybuilding'Here's the thing nobody tells you about a good offseason. The scale shoots up after the show, then it flattens out, and most people panic and think they've stopped growing.Read
NutritionOct 3 · 9 minFrom Justin's archiveHow Much Protein Is Needed to Grow?Few numbers in bodybuilding get repeated as often as the protein-per-meal limit, and few get checked less. I want to start with one word.Read
Contest PrepSep 10 · 7 minFrom Justin's archivePeak Week Is Not a RescuePeak week will not save an out-of-shape physique. If you need the final week to invent conditioning, you were not ready to peak — and there's no magic potion to fix body fat in the final week.Read
OffseasonOct 3 · 4 minReferenceRebound or Reverse Diet? Matching the Offseason Transition to the GoalAfter a hard diet ends, there are two ways into the offseason. One is a rebound: food goes up decisively, and the athlete refills and starts building…Read
Fat LossSep 8 · 2 minFrom JustinFat Burners After the ShowAfter the show is over, and after the diet has ended, there is still work to do. Whether you use the post diet period for a rebound growth phase or for a gradual reverse diet, you’re going to have to…Read
NutritionAug 13 · 4 minFrom JustinAdding Carbs Back After a Long DietWhen you've been in a calorie deficit for a long time — months of eating less to lose fat — the first thing to add back isn't fat. It's carbs. The reason is hormonal. Carbs talk to your body in a way…Read
HypertrophySep 30 · 6 minFrom Justin's archiveTwo Kinds of Size: Why Bodybuilders Aren't Powerlifters, and What Prep Takes AwayIf all it took to build a physique was lifting heavy, the strongest guys in the world would be winning the Olympia. They're not.Read
HypertrophySep 5 · 18 minFrom Justin's archiveTraining Programming, Volume & Progression — Justin's YouTube Teaching, Part 5A good example of that is sarcoplasmic growth. You can go look back at the Wikipedia logs from 8, 9 years ago. It wasn't until maybe 2018 or something when we did a Muscle Mentor video on it last time I was down here…Read
Compounds & PEDsTopic page · 45 lecturesOpen

Compounds & PEDs · 45

Compounds & PEDs, at full depth

Pharmacology lectures. The full list lives on the topic page.

All 45

Compounds & PEDsTopic page · 45 lecturesOpen

Featured · Newest from JustinFrom Justin's archiveNovember 10, 2026 · 8 min readFasting Doesn't Build MuscleEvery few years a new eating trend takes over, and every few years I explain to clients why it isn't the thing that decides their progress. Intermittent fasting is the current one…Read

From Justin · 39

In Justin's words

Latest · 120

Newest in the library

Justin's archive · 27

From the archive

Earlier teaching from Justin.

Reference · 54

Reference lectures

Clearly labeled reference lectures, alongside Justin's teaching.

PEDs & Compounds · 38

Compound monographs

All 45

Books & Programs — continue with a full course →