The Judd Lienhard Podcast

“Functional training” has become one of the most overused and misunderstood terms in fitness. Some people associate it with kettlebells, unstable surfaces, unilateral exercises, carries, sandbags and multiplanar movement. Others hear the term and immediately dismiss the entire concept. In this episode of the Judd Lienhard Podcast, Judd argues that both sides are missing the point. Functional training is not a specific style of exercise. By definition, training is functional when it improves t...

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 T...

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,...

🎧 PODCAST LISTENER EXCLUSIVE: GET 30% OFF JUDD'S APP Get Judd’s MASS METHOD fitness & nutrition app for less than $8/month 👉 🔗 GET THE MASS METHOD APP Use code PODCAST for 30% off your first year. 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 mode...

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 Concent...

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...

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 0...

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 Thought...

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...

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...

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 Ru...

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...

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 sac...

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. 📲 Try my training app with a FREE 7-day trial: 👉 https://www.juddlienhard.com/ Get immedia...

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. Start your free trial today: https://my.playbookapp.io/judd-lienhard/checkout?utm_source=creator_judd&utm_medium=instagram&utm_campaign=50k_challenge_heatwave&utm_content=judd&sessionId=_fbc%3Dfb.1.1783283185339.PAcGRvZgJleHRuA2FlbQIxMABzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAacJnJmBvV...

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...

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...

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 ...

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...

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 cu...

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: https://us21.list-manage.com/survey?u=83e092c07ea55de8a86df56ea&id=e5872f62d4&e=*%7CUNIQID%7C* 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 ha...

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: https://us21.list-manage.com/survey?u=83e092c07ea55de8a86df56ea&id=e5872f62d4&e=*%7CUNIQID%7C* 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...

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 s...

Want to work directly with Judd? Apply for coaching, training immersions, and other premium coaching opportunities with Judd. Apply here: https://us21.list-manage.com/survey?u=83e092c07ea55de8a86df56ea&id=418c4f27ca&e=*|UNIQID|* 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 peo...

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 ...

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 crit...

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. 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 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 athlet...

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: How to build quads with bad kneesWhy eccentric training mattersThe best exercises fo...

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 a...

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 r...

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...

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 h...

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...

To be considered for personal training, fill out my survey or email team@juddlienhard.com https://us21.list-manage.com/survey?u=83e092c07ea55de8a86df56ea&id=957c823a5f&attribution=false&utm_source=ig&utm_medium=social&utm_content=link_in_bio In this Q&A episode, Judd Lienhard answers listener questions on strength training, endurance, and performance optimization. Topics include: The best workout splits for building muscle and strength How to maintain...

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...

To be considered for personal training, fill out my survey or email team@juddlienhard.com https://us21.list-manage.com/survey?u=83e092c07ea55de8a86df56ea&id=957c823a5f&attribution=false&utm_source=ig&utm_medium=social&utm_content=link_in_bio 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, pre...

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 ...

In this Q&A, Judd answers some of the most common questions around strength training, fat loss, and nutrition. Topics covered include: Should you use power movements as a warm-up? The best way to train during a cut Fixing discomfort in Zercher squats Managing and training around lower back pain The truth about stubborn belly fat How to fuel early morning workouts Fat loss strategies for truck drivers and busy lifestyl...

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, ...

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 windo...

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 performanc...

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 real questions on training, nutrition, and performance—breaking down what actually matters when it comes to building mu...

Comment “SHRED” on my recent Instagram post (linked below) 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! https://www.instagram.com/p/DWRrNqPkZFF/ In this solo episode of The Judd Lienhard Podcast, Judd breaks down exactly how to get shredded in 6 weeks witho...

Comment “SHRED” on my recent Instagram post (linked below) 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! https://www.instagram.com/p/DWRrNqPkZFF/ In this Q&A episode of The Judd Lienhard Podcast, Judd breaks down how to build muscle, lose fat, and structu...

If you want to get strong and conditioned as hell, especially after 40, this episode breaks down exactly how to do it. In this solo episode, Judd lays out a complete training framework built around simplicity, effectiveness, and long-term results. No fluff, no gimmicks—just the principles that actually move the needle. Instead of obsessing over perfect exercises or complicated programs, Judd explains how to think like a coach: 👉 What adaptations you need 👉 What stimulus creat...

To be considered for my upcoming event at my gym in Austin, TX, DM me "ATX" on Instagram! In this Q&A episode of the Judd Lienhard Podcast, Judd answers a wide range of listener questions covering testosterone, TRT, supplements, strength training, and overall performance. He starts by breaking down one of the biggest misconceptions in fitness and health today: testosterone levels. Judd explains why your numbers alone don’t determine how you feel, perform, or whether you actually need TRT....

In this episode of the Judd Lienhard Podcast, Judd breaks down the fundamentals of hypertrophy training and explains what actually works when it comes to building bigger muscles. Muscle growth is often overcomplicated in the fitness industry, but Judd explains why the most effective hypertrophy principles are actually very simple. Drawing from over 15 years of experience as a strength and performance coach, Judd walks through the key variables that drive muscle growth. In this episode you'll ...

To be considered for my upcoming events I'm hosting at my gym in Austin, TX, DM me "ATX" on Instagram! In this Q&A episode of the Judd Lienhard Podcast, Judd answers listener-submitted questions covering strength training, injury prevention, longevity, and practical performance advice. The episode opens with a discussion on dead hangs vs farmer’s carries as potential indicators of strength and longevity. While both exercises challenge grip strength, Judd explains why loaded carries may pr...

In this episode of the Judd Lienhard Podcast, Judd breaks down more of the worst fitness advice still being taught in gyms today and explains why many common training rules are outdated, misunderstood, or applied without context. Judd has seen countless training myths repeated by trainers, influencers, and gym culture in general. The problem isn’t always that these ideas are completely wrong, it’s that they’re often applied as rigid rules instead of tools. In part two of this series, Judd tac...

Why do so many people struggle to reach their fitness goals—even when they’re motivated and training consistently? In this Q&A episode of the Judd Lienhard Podcast, Judd answers listener questions about training habits, recovery strategies, tendon health, nervous system fatigue, and how to build a sustainable approach to fitness. The conversation starts with one of the most important topics in fitness: why most people fail to reach their goals. According to Judd, the real reason people fa...

In Part 1 of this two-part series, Judd breaks down five of the most common pieces of fitness advice that sound smart — but often limit your progress. From “you have to train to failure” to “just stick to the basics,” this episode challenges the black-and-white thinking that dominates the strength and conditioning world. Judd explains why context matters, why intensity doesn’t replace volume, and how rigid thinking around form and programming can hold back both beginners and experienced lifte...

In this Q&A episode Judd answers listener questions on muscle growth, recovery, training splits, calorie deficits, cardio interference, high-intensity training, and the breathing strategies nobody talks about. If you’ve ever wondered: Can you build muscle in a calorie deficit?How do you recover faster from heavy training sessions?What’s the best training split for strength, mobility, and explosiveness?How do you keep muscle while cycling a lot?Are superfoods actually useful for muscle gro...

The hips are the foundation for everything. If your hips aren’t strong, mobile, and stable — your knees, lower back, and performance will eventually pay the price. In this episode, I break down why squats and deadlifts alone are NOT enough to build truly strong, healthy hips — and why most men are neglecting some of the most important movement patterns in the body. We dive into: Why hip flexor training is one of the most ignored areas in men’s fitnessThe real reason I prioritize lunges over h...

In this Q&A episode of the Judd Lienhard Podcast, Judd answers listener questions on strength training after 35, recovery after 45, VO2 max vs sprint training, fat loss for trained athletes, injury rehab strategies, and how to stay athletic for life. If you’re navigating midlife training adjustments, trying to maintain muscle during injury recovery, or wondering whether VO2 max workouts are worth the hype, this episode delivers practical, no-BS coaching insight. Judd dives deep into the b...

What if the way you’ve been training for strength is actually limiting your power? In this episode, Judd sits down with Dr. Bryan Mann — pioneer of velocity-based training (VBT), former University of Missouri strength coach, and professor of Performance Physiology at Texas A&M — to break down how measuring bar speed can completely change the way you train. Bryan coined the term “velocity-based training” and helped bring it into Division 1 athletics. But this conversation goes far beyond e...

In this Q&A episode of the Judd Lienhard Podcast, Judd answers listener questions covering plyometrics, tendon health, bone density, sleep hygiene, recovery, aging as an athlete, barefoot shoes, sled alternatives, and how to train intelligently over 30 and 40. The biggest takeaway? If you care about long-term joint health and resilience, frequent extensive plyometrics may be one of the most important tools you’re not using. Judd breaks down the difference between extensive vs intensive pl...

In this Q&A episode of the Judd Lienhard Podcast, Judd answers listener questions covering strength training, functional fitness, workout programming, and some of the most debated topics in the gym world. Judd breaks down why the Turkish getup may be the single most valuable exercise for overall health and athleticism, explains whether compound lifts are enough on their own, and shares how to structure training blocks when you’re chasing multiple goals like strength, power, speed, and end...

In this episode of the Judd Lienhard Podcast, Judd sits down with Bo Sandoval, former Director of Strength & Conditioning at the UFC Performance Institute and current professor at Texas A&M, to unpack how elite fighters actually train — and why most athletes misunderstand conditioning, endurance, and recovery. Bo has worked with world champions, Olympic athletes, and elite MMA fighters across every weight class. Drawing from years inside the UFC Performance Institute, he explains why ...

In this Q&A episode of The Judd Lienhard Podcast, Judd answers listener questions on discipline, training consistency, injury recovery, nutrition timing, supplements, sauna use, and long-term health. Judd breaks down why motivation is unreliable — and how real discipline is built through simple systems, preparation, and understanding how the body actually adapts. From getting out of bed when the alarm goes off, to rebuilding training after injury, to knowing when to train around pain inst...

In this solo episode of the Judd Lienhard Podcast, Judd breaks down one of the most controversial and misunderstood topics in fitness: the best foods and supplements for getting lean and staying lean long-term. While many people obsess over calorie counting, Judd explains why sustainable fat loss is about much more than just eating less. The real key is choosing foods that keep you full, fight cravings, support gut health, reduce inflammation, and help you maintain muscle while leaning out. T...

In this week’s Q&A, Judd answers a wide range of listener training questions: from dead hang time and grip strength to cardio structure, hypertrophy programming, and the supplements that actually matter. Judd breaks down why fitness doesn’t need to be overly complicated, how consistency beats perfection, and how to train effectively even with a demanding schedule. He also shares practical advice on conditioning, muscle gain without excessive bulking, and how to extend training blocks whil...

In this solo episode of The Judd Lienhard Podcast, Judd ranks common lower body exercises from S–F tier based on real-world functionality, injury risk, and long-term return on investment for the general population. This is not a bodybuilding or max-strength ranking. Instead, Judd breaks down which upper body movements actually carry over to daily life, athletic durability, and longevity — and which popular lifts may be overrated or unnecessarily risky for most people. You’ll hear Judd explain...

In this Fitness Q&A episode of The Judd Lienhard Podcast, Judd answers rapid-fire listener questions — covering strength training, longevity, muscle gain, recovery, injury prevention, and real-world fitness programming. This episode dives into what actually matters for building a strong, capable body at any age, without chasing trends, gimmicks, or burnout. Topics covered include: •Why non-contact injuries are rising in football and field sports •How “ectomorph” body types should eat and ...

In this solo episode of The Judd Lienhard Podcast, Judd ranks common upper body exercises from S–F tier based on real-world functionality, injury risk, and long-term return on investment for the general population. This is not a bodybuilding or max-strength ranking. Instead, Judd breaks down which upper body movements actually carry over to daily life, athletic durability, and longevity — and which popular lifts may be overrated or unnecessarily risky for most people. You’ll hear why exercise...

Gym confidence and smarter training decisions are what separate real strength progress from staying average. In this Q&A episode, Judd Lienhard answers listener questions on how to train with confidence, structure workouts more effectively, and think like an athlete instead of chasing approval or trends. Judd shares practical coaching insight across training, nutrition, recovery, and mindset — including how to approach unconventional exercises in the gym, how to structure calories for per...

Judd Lienhard breaks down how to approach a fitness reset in 2026 without burning out, quitting, or relying on short-term motivation. Rather than chasing perfect routines or “optimal” methods, Judd explains why lasting change is built on small, repeatable habits that support your goals over time. He shares how discipline is formed, why motivation is unreliable, and how to design your daily routines and environment so progress becomes easier instead of harder. The conversation also explores wh...

Best Of 2025 (Part 2) is a curated highlight episode of The Judd Lienhard Podcast, featuring some of the most impactful conversations of the year on strength training, athletic performance, longevity, breathwork, leadership, and long-term athletic development. This episode brings together key moments and ideas from Judd’s conversations with Marcus Capone, Bert Sorin, Matt Johnson, Mark Bell, Jon Heck, Dr. Belisa Vranich, Clifton Harski, and Tim Riley—voices spanning elite training, business, ...

This is Best Of 2025 (Part 1) — a look back at some of the conversations and ideas that shaped how I thought about training, performance, and athletic development over the past year. This episode features selected clips from podcast conversations with Thomas DeLauer, Ben Patrick, John Welbourn, Brad Dunn, Adriell Mayes, Gabby Reece, Dr. Trevor Bachmeyer, and Daniel Back. Each of these discussions explored different angles of performance from strength and resilience to longevity, mindset, and ...

In this rapid-fire Q&A episode, Judd Lienhard shares the best lesson he took from football—a simple framework that applies to lifting, rehab, performance, and life: Patience. Angles. Aggression. Be patient and let the play develop, take the right angle with a smart plan, then finish with relentless execution. From there, Judd and Mia rip through listener questions on periodization (why consistency beats random exercise hopping), shoulder injuries and training modifications, herniated disc...

Are gym machines “non-functional”? No. They’re a tool, and if you’re avoiding them out of dogma, you’re limiting your results. In this episode, Judd Lienhard breaks down why gym machines build real strength, muscle, and performance, and why the idea that machines are inferior to free weights doesn’t hold up under basic biomechanics, force production, or real-world coaching. Judd explains when free weights make sense, when machines are the better choice, and how smart athletes and coaches use ...

In this Q&A episode, Judd addresses common training questions using the same principles he applies with athletes and clients. Topics include how to get back into training after time off, how to build a strong hinge with back pain, and what to consider when dealing with sciatica. Judd also breaks down push/pull/legs programming, how long to run a training block, and how to think about volume, recovery, and consistency without burning out or getting injured. You’ll also hear Judd’s perspect...

Is full range of motion always better? Or is that just dogmatic gym culture pretending context doesn’t matter? In this solo episode, Judd Lienhard—former Army Ranger, college linebacker, and strength & performance coach with 15+ years of experience—breaks down the full range of motion vs partial range of motion debate without the internet nonsense. Train smarter with Judd’s performance-based programs. Get access to Judd Lienhard’s full training app—strength, athletic development, mobili...

Training pain vs. injury. Building muscle after 40. TRT. Mobility. HRV. Explosiveness as you age. In this Q&A episode of The Judd Lienhard Podcast, Judd answers some of the most common (and most misunderstood) questions around training, recovery, and performance after 40. If you’ve ever questioned whether you should push through discomfort or back off, or wondered how aging actually affects strength, power, and recovery, this episode is for you. Judd breaks down how to distinguish normal ...

If you’re training hard but unsure whether high volume or low volume training actually builds more strength and muscle, this episode is for you. Judd Lienhard breaks down the long-running debate around training volume, intensity, and frequency, explaining what science and real-world coaching experience actually show—and how to apply it to your own training. 👉 Try Judd’s training app free for 7 days and train with the same principles discussed in this episode: strength, athleticism, and long-t...

In this Q&A episode, Judd Lienhard breaks down the real mechanics behind training timing, back pain, mobility, recovery, and the exercises that actually build a stronger, more athletic body after 30, 40, and 50. Listeners asked Judd about training schedules, sciatica, lower-back tightness, unconventional lifts, posture, belts, trap-bar deadlifts, martial arts, and long-term muscle maintenance—and Judd gives detailed, practical answers rooted in biomechanics, coaching experience, and real-...

Performance coach Tim Riley returns to the Judd Lienhard Podcast for a high-level conversation on hybrid athletes, TRT, Olympic lifting, CrossFit culture, movement selection, and what truly drives athletic development today. Tim has coached NFL athletes, Olympians, and elite competitors across multiple sports. In this episode, he and Judd break down the real principles behind power development, identity traps, steroid culture, coaching philosophy, programming mistakes, and how the fitness wor...

🎙 Q&A with Judd Lienhard: Cycling + Strength Training, Joint Pain Fixes, Foot Mechanics, Training While Sick & More In this performance-focused Q&A, Judd Lienhard answers some of the most common training questions athletes are asking today. From combining cycling with weight training, to resolving chronic joint pain, improving foot mechanics, training decisions when you’re sick, prepping for SF selection, and choosing the right program—Judd breaks down every topic with simple, sci...

What does functional fitness actually mean—and how do you know if your training is truly functional? In this episode, performance coach Judd Lienhard breaks down one of the most overused and misunderstood concepts in the fitness industry. Judd explains what “functionality” really is, why most definitions miss the mark, and how to determine which exercises actually carry over to strength, movement, and real-world capability. He explores why flashy or “functional-looking” movements often fail, ...

In this Q&A session, Judd Lienhard breaks down your most requested training topics—from youth athletic development and play-based strength foundations, to hypertrophy work for athletes, BJJ conditioning, smart recovery strategies, and practical muscle-building nutrition. If you want to train smarter, stay athletic for life, and avoid the noise of overly complicated fitness advice, this episode delivers clear, actionable answers. Topics Covered Child training and play-based strength founda...

In this episode, Judd sits down with Peloton instructor and hybrid athlete Logan Aldridge to explore what it really means to maintain an athlete mindset through injury, adversity, and unexpected setbacks. Logan lost his arm at 13 in a traumatic accident—but what makes his story powerful isn’t the injury, it’s the mindset he built because of it. Judd and Logan break down the practical mental skills athletes use to stay grounded and keep progressing when training gets disrupted. You’ll learn ho...

Strength training Q&A with Judd Lienhard. In this episode, Judd breaks down common misconceptions around training intensity, deloads, creatine, peptides, gender-specific programming, and why inmates build muscle despite poor nutrition. Direct answers, with real exercise science and practical takeaways. What Judd covers: • How inmates get strong with limited food quality • When deload weeks matter—and when they don’t • Whether any exercises should be gender-specific • Creatine: benefi...

Judd sits down with Trevor Millar, co-founder of AMBIO Life Sciences — the Ibogaine clinic where Judd received treatment through VETS (Veterans Exploring Treatment Solutions), founded by Marcus and Amber Capone and featured in the film In Waves and War. If you learned about VETS or Ibogaine through In Waves and War, this episode breaks down exactly how the treatment works and why so many veterans, operators, and first responders are seeking it out. Judd and Trevor dive into: • Judd’s Ibogaine...

🔥 Strength training Q&A with Judd Lienhard: How to train smart, stay strong, and build athletic capacity that lasts. Former Army Ranger and performance coach, Judd Lienhard, answers real questions from real listeners, covering training after 50, lower back strength, and efficient full-body workouts. Timestamps: 00:00 – Why Judd’s doing fan Q&As 00:25 – Best leg exercises for men 50+ (how to train hard without breaking down) 02:00 – Building your lower back with minimal home equipmen...

You’re not 20 anymore — but you can still perform like an athlete. In this episode, Judd Lienhard breaks down how men over 35 can build muscle, boost testosterone, and train for longevity without burning out. Drawing from 15+ years of coaching and his own experience as a former Army Ranger and college linebacker, Judd shares what it really takes to stay strong, capable, and athletic as you age. He opens up about the wake-up call that forced him to change his approach — from overtraining and l...

Former NFL strength and conditioning coach Jon Heck joins Judd Lienhard to talk about what actually works for diet, strength, and long-term athletic performance. They cover the fundamentals of eating, training, and building a body that stays lean, strong, and capable. Topics Covered Why most people fail at dietingThe real role of carbohydrates in strength and muscle growthHow to become a carbohydrate-processing machineHow to use reverse dieting to stay lean after cuttingTraining your metabol...

If you want to live longer, move better, and still be thriving and active when you’re 70+ you should do one thing immediately: start lifting weights. In this episode, Judd Lienhard breaks down the truth about aging, metabolism, and why losing muscle is the real reason most people feel old. It’s not your metabolism slowing down, it’s your lifestyle. When you stop lifting, you lose muscle. When you lose muscle, your insulin sensitivity drops, your energy tanks, and your body starts falling apar...

In this Q&A episode, Judd Lienhard answers your top listener questions — from training to failure and recovery weeks to sprinting on leg day and balancing boxing with muscle growth. You’ll learn how to: • Use failure training without wrecking recovery • Know when to take time off (and when not to) • Combine strength and conditioning effectively • Build muscle while training for combat sports • Structure total-body and split workouts for real results This epi...

Kettlebells are one of the most misunderstood and underused tools in fitness — and they might be the key to unlocking real athletic strength. In this episode, Judd Lienhard sits down with Clifton Harski, of the Pain-Free Performance Specialist Certification (PPSC) and creator of the Functional Kettlebell Training program, to break down why kettlebell training builds real-world strength, mobility, and power that lasts. They dig into the truth about “odd-object” strength, eccentric training, an...

Most people argue over HIIT vs steady state cardio, but the truth is—you need both. If you want to recover faster, build real-world endurance, and keep your strength as you age, you have to understand how to train your cardiovascular system the right way. In this episode, Judd Lienhard—former Army Ranger, college linebacker, and performance coach for 15+ years—breaks down how your body actually fuels exercise, why your cardio base supports your weight training, and how to balance low-intensi...

In a world built to hijack your attention, staying focused and grounded has become a form of resistance. Richard Ryan — co-founder of Black Rifle Coffee Company, software developer, and media executive — joins Judd Lienhard to talk about how Big Tech is shaping our thoughts, behaviors, and daily habits. As a seasoned tech insider with over 15 years in digital media, Richard has seen how algorithms manipulate behavior and profit from our time. He’s also the author of The Warrior’s Garden: Tool...

Muscles don’t want to grow—you have to force them. Adaptation is painful and uncomfortable, and nowhere is that more true than with leg training. Quads grow with pain. Glutes and hamstrings grow with high tension. Most lifters miss both. I’m Judd Lienhard—former Army Ranger, college linebacker, and strength & performance coach for 15+ years. In this episode, I break down why most leg workouts fail—and how to actually build bigger, stronger, more athletic legs. Too many people train legs t...

Speed coach Daniel Back (@2xathlete) joins Judd Lienhard to break down the truth about sprinting, speed training, and why adults should never stop sprinting. Sprinting isn’t just for track athletes — it’s the ultimate athletic expression and one of the best ways to stay strong, explosive, and youthful well into your 30s, 40s, and beyond. In this episode, you’ll learn: Why linear sprinting builds athleticism for every sportForce production vs. force application — and why “punching the ground” ...

Barbells vs. Kettlebells… Dumbbells vs. Machines. Which training tool really builds better athletes? In this episode of The Judd Lienhard Podcast, former Army Ranger, college linebacker, and performance coach Judd Lienhard breaks down the strengths and weaknesses of every major implement so you know which one best fits your goals, environment, and training style. You’ll learn why barbells are ingenious but risky, how dumbbells evolved into one of the most versatile tools in the gym, why kett...

Every sport is a total body sport — yet most lifters still follow body-part splits like “chest day” and “leg day.” In this episode, Judd Lienhard — former Army Ranger, college linebacker, and performance coach — breaks down why total body workouts are the smarter choice for building strength, size, athleticism, and long-term health. Judd explains how full-body training isn’t just for beginners or circuit classes — it’s the foundation of how the best athletes in the world train. You’ll learn: ...

Ben Patrick—widely known as “Knees Over Toes Guy”—joins Judd Lienhard to challenge the long-standing myth that you should never let your knees pass your toes. They dig into the science, history, and practical regressions that make deep squats and full-range leg training safe and effective. Ben shares how Charles Poliquin influenced his approach, why he avoided fighting back against online hate, and how he built a simple, scalable system for stronger, healthier knees. This episode also explore...

Fear doesn’t just stop us in our tracks — it quietly shapes our choices, our discipline, and our relationships. In this episode, former Army Ranger, college linebacker, and strength & performance coach Judd Lienhard breaks down the seven core fears that hold us back: suffering, knowing the truth, the unknown, responsibility, commitment, isolation, and frustration. These fears don’t just affect performance in the gym — they affect how we live, lead, and love. Judd shares how to recognize t...

Former New Zealand SAS commando Damian Porter—known online as @hownottodieguy—joins me to break down real self-defense for everyday people. We cover why sport fighting skills aren’t enough, how to build situational awareness, and what it really takes to protect yourself and your family. Damian explains the three pillars of effective self-defense: Win the fight (simple tactics anyone can use)Stay out of jail (legal aftermath and decision-making)Handle the trauma (stress control and recovery)Yo...

Mark Bell — world-record-holding powerlifter, inventor of the Slingshot, and founder of one of the most recognizable fitness brands on the planet — joins Judd Lienhard to share the lessons he’s learned from building strength, building a business, and staying in the game for life. From creating the Slingshot in his garage to scaling it into a global fitness brand, Mark reveals the mindset shifts, training strategies, and entrepreneurial moves that fueled his success. We cover high-frequency st...

Tait Fletcher and Keith Jardine join Judd Lienhard to talk about what every man needs but few are willing to chase: struggle, discipline, and a tribe to suffer with. In this conversation, the former MMA fighters turned filmmakers open up about brain injuries, PTSD, healing through Ibogaine, and why most men today are starving for real purpose. They discuss the dark side of comfort, the lies we tell ourselves, and how suffering together builds unshakable bonds. This isn’t just about fighting, ...