The Judd Lienhard Podcast

In this Q&A episode of the Judd Lienhard Podcast, Judd answers questions about transitioning from bodybuilding to athletic training, balancing fitness with a busy life, strength training for combat sports, training while practicing a sport, military fitness, rucking, leg training frequency, Bulgarian split squats, walking lunges, and the optimal dose of plyometrics.

⏱TIMESTAMPS:
00:00:00 How Much Time Do You Really Need to Train?
00:00:25 How to Transition From Bodybuilding to Athletic Training
00:04:08 How to Balance Training With a Busy Schedule
00:06:37 You Have More Time to Work Out Than You Think
00:07:18 How to Divide St...

Full body workouts can build strength, muscle, power, and athleticism without requiring six days a week in the gym. In this episode, Judd explains why total body training may be one of the best workout splits for men over 40, busy adults, and anyone struggling with recovery.

If your current bodybuilding split leaves you constantly sore, run down, or unable to train consistently, switching to a full body workout routine could help you train more efficiently while maintaining muscle, strength, power, mobility, and athletic performance.

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Should you cold plunge after training? Judd Lienhard breaks down cold plunge timing, sauna for recovery, and why stacking recovery protocols on top of hard training can work against you.

This week's Q&A covers CNS fatigue and how to gauge readiness to train, whether heavy sets or moderate set...

In this episode of the Judd Lienhard Podcast, Judd lays out six training methods and technologies he believes have enormous untapped potential. Some already exist in gyms today. Others are becoming increasingly accessible as fitness technology improves. Together, they represent a different way of thinking about strength, power, conditioning, recovery, and long-term physical performance.

⏱ TIMESTAMPS:
00:00:00 Intro
00:01:00 6 Fitness Trends That Could Change How We Train
00:06:47 Why Concentric-Only Training Could Become More Popular
00:14:48 Flywheel Training and Safer Eccentric Overload
00:18:21 Isometric Training for Strength and Longevity
00:23:45 Bar Speed, Velocity Based Training and Power Output

In this episode of the Judd Lienhard Podcast, Judd and Mia answer listener questions covering everything from alternatives to sprinting with bad knees to getting back into strength training at 50, recovering from a pec tear, training in a calorie deficit, kettlebell exercises, foot strength, nutrition while traveling, and whether five reps per set can really build muscle.

⏱ TIMESTAMPS
00:00:00 Intro
00:01:22 Best sprint alternatives for bad knees
00:03:24 How to start working out again at 50
00:05:44 Single vs. double kettlebell snatches
00:06:31 Kettlebell windmills and functional strength
00:06:47 Top healthy aging habits after 40
00:08:36 How to maintain mu...

Most people have heard the phrase, "You can't outwork a bad diet." While that's absolutely true, it has also led many people to underestimate just how important exercise is for achieving and maintaining a lean, healthy body.

In this solo episode of the Judd Lienhard Podcast, Judd breaks down one of the most misunderstood topics in health and fitness: why exercise is critical for fat loss even though it doesn't burn as many calories as most people think.

⏱ TIMESTAMPS:
00:00:00 Introduction
00:01:12 Why most people misunderstand exercise and fat loss
00:04:20 Calories burned vs. long-term we...

In this Q&A episode, Judd answers listener questions covering everything from early morning workouts and hydration to sprint mechanics, programming strength training, athletic development, and why chasing every new fitness trend often distracts people from what actually matters.

⏱ TIMESTAMPS:
00:00:00 Introduction
00:00:21 Early Morning Workout Tips
00:02:08 Hydration Before Morning Training
00:02:42 Warm-Up Strategies That Work
00:04:17 Preparing for a Downhill Marathon
00:06:03 Thoughts on the GOATA Movement System
00:11:00 Using Landmine Exercises in Your Program
00:13:12 How Often Should You Rotate Exercises?
00:15:26 Preventing Muscle Knots and Improving Shoulder Mechanics
00:18:23 Podcast Name Discussion
00:19:21 Fa...

For years, Judd trained like someone chasing maximum performance: heavy lifting, sprinting, jumping, high training volume, and pushing through everything. Eventually, his body stopped cooperating.

After years of intense training, combined with lifestyle factors, inflammation, injuries, and the realities of aging, Judd reached a point where training harder was no longer making him healthier. Instead of giving up strength, he completely rethought the way he trains.

In this episode of the Judd Lienhard Podcast, Judd shares the personal story behind that transformation and introduces the Two Pattern Protocol: a straightforward training system designed for people...

In this Q&A episode of the Judd Lienhard Podcast, Judd answers listener questions covering some of the biggest topics in strength training, recovery, exercise programming, healthy aging, conditioning, and fitness efficiency.

⏱ TIMESTAMPS:
00:00:00 Why smarter training beats recovery hacks
00:00:34 The one exercise that reveals long-term health
00:02:02 Why the Turkish get-up is so valuable
00:03:09 Best workouts when you only have 10–15 minutes
00:05:49 CrossFit, efficiency, and training trade-offs
00:07:40 Weighted vest vs backpack for rucking
00:09:16 Recovery myths and the minimal effective dose
00:12:34 Sauna, health, and recovery
00:13:40 How to properly structure deload weeks
...

In this episode of the Judd Lienhard Podcast, Judd shares the five principles he uses with beginners and athletes returning after long layoffs. Rather than chasing exhaustion or trying to make up for lost time, these rules focus on building a foundation that allows you to stay consistent, recover properly, and make steady progress.

TIMESTAMPS:

00:00:00 Introduction & Why Most People Return to Training the Wrong Way
00:02:15 Rule #1: Slow Eccentrics, Pause Reps & Isometrics
00:08:20 Rule #2: Leave Every Workout Feeling Better Than You Started
00:15:35 Why Beginners Don't Need High Volume Training
00:19:45 Rule #3: Frequency Beats Intensity<...

In this Q&A episode, Judd answers another round of listener questions covering everything from fixing the "skinny fat" physique to learning a new sport later in life, how to structure sprint training, whether you should train while sore, and why carbohydrates may be one of the most underrated tools for building muscle.

⏱ TIMESTAMPS
00:00:00 Intro
00:00:27 How to Fix Being Skinny Fat
00:05:04 Should You Learn a New Sport After 40?
00:08:12 Should You Lift When You're Sore?
00:11:30 How to Maintain Muscle Without Getting Bigger
00:13:29 Do You Need Carbs to Build Muscle?
00:15:49 Why Do Yo...

In this episode, Judd answers one of the biggest questions in fitness:

If your goal is simply to become as fit, athletic, healthy, and capable as possible, what should your week actually look like?

Rather than chasing trends or specializing in one physical quality, Judd lays out a practical blueprint that balances strength, hypertrophy, power, metabolic conditioning, aerobic fitness, mobility, and recovery into one sustainable weekly program. The goal isn't to maximize one attribute while sacrificing everything else, it's to build a body that performs well across the board while fitting into a realistic lifestyle.<...

Should athletes train specifically for their sport—or should they build the physical qualities that make them better athletes? In this Q&A episode of the Judd Lienhard Podcast, Judd answers that question while diving into testosterone replacement therapy (TRT), wrestling strength training, volleyball programming, tendon health, ACL injuries, knee pain during squats, sandbag training, and much more.

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Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same princip...

Judd’s MASS METHOD program combines strength, hypertrophy, conditioning, and recovery into a complete system designed to help you build muscle, stay athletic, and continue performing for decades.

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In...

This episode is sponsored by David Protein. David protein bars have the best protein/calorie ratio on the market and they taste delicious. Get free shipping on your first order at: www.davidprotein.com/judd

In this Q&A episode of The Judd Lienhard Podcast, Judd answers your biggest questions on strength training, hypertrophy, athletic performance, nutrition, recovery, speed development, and programming.

How should you warm up before lifting? How much volume do you actually need to build muscle? Is protein intake different when cutting versus bulking? Does speed training hurt strength gains? What rep...

Most lifters are actually training for strength endurance, not absolute strength... and that's why they eventually hit frustrating plateaus.

In this episode, Judd explains one of the biggest misconceptions in modern fitness: lifting weights doesn't automatically make you strong. The way you organize your sets, reps, intensity, fatigue, and recovery determines the adaptation your body develops. If your workouts primarily consist of higher-rep sets, excessive volume, and constant fatigue, your body becomes better at producing moderate force repeatedly, not generating maximum force when it matters most.

Train smarter, move better, perform like an athlete again.<...

In this episode of the Judd Lienhard Podcast, Judd answers another round of listener questions covering one of the most misunderstood topics in fitness: how much training is actually enough? While social media has made minimalist workouts incredibly popular, Judd explains why the answer isn't as simple as "less is more."

He breaks down the relationship between training volume, frequency, intensity, and strength gains, explaining why beginners, intermediate lifters, and advanced athletes all require different approaches. While there is absolutely a point of diminishing returns, Judd argues that many people have swung too far in the opposite...

Most people believe progressive overload simply means adding more weight to the bar. While that can work initially, it's also one of the biggest reasons lifters eventually hit plateaus. In this solo episode, Judd explains why true progression involves much more than increasing load and how understanding every variable that makes an exercise difficult can help you continue building strength for years.

Judd breaks down his philosophy of progression, including why movement speed, range of motion, volume, fatigue, complexity, and exercise selection all play a role in long-term strength development. He also shares his preferred stepped progression...

In this Q&A episode, Judd answers listener questions covering recovery, athletic performance, injury prevention, progression, and the practical side of building strength for life.

Judd explains why scheduled deload weeks aren't necessary for everyone, how to recognize the signs of overtraining, and why understanding basic training principles helps you make better decisions than blindly following internet advice. He also shares simple ways to improve athleticism without overhauling your current workout routine and discusses how older lifters or those dealing with knee pain can continue building strength safely.

The conversation also covers Judd's biggest lessons...

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Judd Lienhard sits down with Bert Sorin, CEO of Sorinex, to discuss what actually makes athletes better, why most coaches misunderstand strength training, and how elite performers think differently about training, recovery, and life.

Bert Sorin has spent decades working alongside the world's best strength coaches, collegiate athletic p...

Want in-person coaching with Judd? Apply now for an invite to one of his 3-Day Training Immersions held at his private gym in Austin, Texas: 
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In this week's Q&A episode, Judd answers some of the most common questions from listeners about fitness, athleticism, strength training, longevity, and how training should evolve after 40.

What separates someone who's simply "fit" from someone who's truly athletic? Are there really bad exercises? How much training volume do y...

This episode is sponsored by David Protein. David protein bars have the best protein/calorie ratio on the market and they taste delicious. Get free shipping on your first order at: www.davidprotein.com/judd

Does training need to look exactly like your sport? In this episode, Judd Lienhard breaks down one of the most misunderstood concepts in fitness, athletic performance, and strength training: specificity. Learn why copying sport movements in the gym is often the wrong approach, how elite strength coaches actually think about performance development, and why improving physical capabilities matters more than making exercises...

Want to work directly with Judd? Apply for coaching, training immersions, and other premium coaching opportunities with Judd.

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In this week's Q&A episode of The Judd Lienhard Podcast, Judd answers listener questions covering everything from sprinting versus jogging and injury recovery to creatine supplementation, shoulder pain, plantar fasciitis, Jefferson curls, and why most people structure their training completely backwards.

Judd explains why exercises are simply tools—not goals—and why effective trai...

Jon Heck returns to The Judd Lienhard Podcast for an objective discussion about anabolic steroids, TRT, performance-enhancing drugs, nutrition, bodybuilding, athletic performance, and long-term health.

This episode is sponsored by David Protein. David protein bars have the best protein/calorie ratio on the market and they taste delicious. Get free shipping on your first order at: www.davidprotein.com/judd

In a fitness industry full of extremes, Judd and Jon take a balanced approach to one of the most controversial topics in strength training. Rather than glorifying or demonizing performance-enhancing drugs, they break down what...

David protein bars have the best protein/calorie ratio on the market. Get free shipping on your first order by going to davidprotein.com/judd

Bro splits have become the punching bag of the modern fitness industry.

According to social media, if you're not doing full body workouts, functional fitness, CrossFit, athletic performance training, or some version of high-frequency programming, you're wasting your time.

But is that actually true?

In this solo episode, Judd defends one of the most criticized training methods in fitness: body part split training. While he still...

Phil Daru joins Judd Lienhard for a deep conversation on elite performance, strength and conditioning, mental toughness, resilience, leadership, and the habits that create long-term success.

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As a former professional MMA fighter and three-time World MMA Awards Strength & Conditioning Coach of the Year, Phil has worked with UFC champions, elite athletes, executives, and high performers across multiple industries.

In this episode, Phil and Judd discuss:

In this Q&A episode, Judd answers listener questions about CrossFit, training to failure, stubborn belly fat, knee pain, rucking, posture correction, and smarter ways to build muscle without wrecking your body.

Judd explains what CrossFit got right, where modern fitness culture goes wrong, and why many lifters misunderstand concepts like intensity, functional training, and hypertrophy.

He also dives into:

VO2 max has officially become the latest obsession in the fitness world — but are people completely misunderstanding what the science actually says?

In this solo episode, Judd breaks down the truth about VO2 max, longevity training, Norwegian 4x4 workouts, Zone 2 cardio, HIIT, and cardiovascular health. He explains why having a high VO2 max matters, but why constantly doing “VO2 max training” may not be the best solution for most people.

Judd dives into the physiology behind aerobic fitness and explains how lung capacity, heart function, red blood cell count, mitochondrial density, body composition, and general physic...

In this Q&A episode of the Judd Lienhard Podcast, Judd answers listener questions covering knee arthritis prevention, deadlift safety, CrossFit conditioning, martial arts programming, running-related foot pain, shoulder training, workout splits, deloading, and more.

Judd breaks down the biggest causes of long-term joint pain, why acute injuries often lead to arthritis later in life, and what you can actually do to train for longevity while still getting stronger, more athletic, and more resilient.

The conversation also dives into the risk vs reward of deadlifts, why many athletes misuse them, and how proper programming changes...

In this solo episode, Judd breaks down one of the most overlooked drivers of weight gain and stalled fat loss: chronic inflammation.

Most people approach fat loss with a simple mindset: eat less, move more. But if your body is under constant stress, that approach can backfire. Chronic inflammation changes how your body functions on a hormonal level, making it harder to lose fat, easier to store it, and nearly impossible to control hunger and recovery.

Judd explains how inflammation is not the enemy—in fact, it’s essential for healing and performance. The real issu...

In this Q&A episode of the Judd Lienhard Podcast, Judd breaks down one of the most misunderstood concepts in fitness: why training less can actually produce better results.

If you’ve been grinding in the gym, struggling to stay consistent with a busy schedule, or feeling like your workouts aren’t delivering the same results as they used to, this episode will help you simplify and refocus your approach.

Judd answers 8 listener questions covering strength training, fat loss, mobility, and how to train effectively as you get older. He explains why advanced athletes need less...

In this episode of the Judd Lienhard Podcast, Judd sits down with kettlebell expert Clifton Harski to unpack how to build real-world strength, power, and mobility without needing to train like a professional athlete.

Clifton breaks down why kettlebells are one of the most effective—and misunderstood—tools in fitness. From their unique design to their ability to train power in multiple directions, kettlebells offer a level of versatility that traditional barbells and machines often can’t match. 

The conversation dives into the concept of “training for life,” where the goal isn’t just lifting heavier weigh...

To be considered for personal training, fill out my survey or email team@juddlienhard.com

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In this Q&A episode, Judd Lienhard answers listener questions on strength training, endurance, and performance optimization.

Topics include:

In this episode, Judd sits down with Ben Barker to talk about what it really takes to stay disciplined, fit, and present as a dad in today’s world.

Ben has built a following by helping busy fathers train at home, stay athletic, and simplify fitness without letting it take over their lives. This conversation goes far beyond workouts—it’s about how discipline in one area of life carries into everything else.

They break down why so many men fall out of shape in their 30s and 40s, how comfort and convenience are working agains...

To be considered for personal training, fill out my survey or email team@juddlienhard.com

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In this Q&A episode, I answer some of the most common (and misunderstood) questions around training, nutrition, and real-world performance.

We cover everything from protein intake and fat loss to how to structure your workouts, prevent injuries, and why athleticism actually matters in everyday life—not just sp...

In this episode of the Judd Lienhard Podcast, I break down one of the most overlooked concepts in fitness and performance: open system training.

Most people spend years getting stronger in the gym—but still feel unathletic in real life. If that sounds familiar, this episode will explain exactly why.

I challenge the traditional idea that closed chain exercises are inherently more “functional,” and introduce a different way to think about training—one that better reflects how the body actually moves and interacts with the real world.

We get into:

In this Q&A, Judd answers some of the most common questions around strength training, fat loss, and nutrition.

Topics covered include:

This episode is packed with practical advice you can apply immediately to train smarter, build strength, and improve body c...

In this episode, Judd breaks down why he made the difficult decision to intentionally lose muscle—and how it completely transformed his health, energy, and quality of life.

After years of prioritizing size, strength, and performance, Judd found himself at his biggest and leanest… but also feeling his worst. Constant joint pain, low energy, and decreased mobility led him to rethink everything.

Now, after dropping significant weight, he shares why less muscle has actually made him feel better, move better, and live better.

This episode covers:

DM me “SHRED” on Instagram for MASS METHOD: SHRED, my 6-week challenge built to strip fat, build athletic muscle, and transform your body before summer.

This is my favorite challenge to-date. I partnered with Playbook & they’re giving away $50,000 in cash prizes to challenge winners. We start April 13th!

In this Q&A episode of The Judd Lienhard Podcast, Judd answers some of the most common—and misunderstood—questions around fitness, nutrition, and performance.

From the anabolic window to protein intake per meal, this episode breaks down what actually matters when it comes to buildin...

DM me “SHRED” on Instagram for MASS METHOD: SHRED, my 6-week challenge built to strip fat, build athletic muscle, and transform your body before summer.

This is my favorite challenge to-date. I partnered with Playbook & they’re giving away $50,000 in cash prizes to challenge winners. We start April 13th!

In this solo episode of The Judd Lienhard Podcast, Judd breaks down how to structure your training if your goal is to lose fat while maintaining muscle, strength, and athletic performance.

He explains why most fat loss programs fail: not because of diet alone, but be...