The Judd Lienhard Podcast

Want to build strength, speed, power, muscle, and endurance in just 3 hours a week? In this episode of The Judd Lienhard Podcast, Judd explains how to become more athletic with a simple, time-efficient workout plan. Learn how to combine full-body strength training, sprint intervals, HIIT workouts, plyometrics, and conditioning to improve athletic performance without spending hours in the gym. THIS EPISODE IS BROUGHT TO YOU BY: Firecracker Farm Bring serious flavor to your meals with Hot Salt, a small-batch blend of premium sea salt and some of the world's hottest peppers. Perfect for grilling, cooking, and everyday meals. Get 10% off your first order with code JUDD at https://firecracker.farm Underdog Sports New users can score $50 in bonus entries when you play $10. Use code JUDD when you download today. https://www.underdogsports.com/ Trading involves risk including total loss of positions. Content is promotional and not a recommendation to trade. Terms apply. Promotion issued by affiliate. TIMESTAMPS: 00:00:00 Introduction: Get Athletic in Just 3 Hours a Week 00:01:00 How to Get in the Best Shape of Your Life 00:03:30 The 3-Hour Weekly Workout Plan 00:04:06 Minimum Effective Dose for Athletic Performance 00:07:36 Cardio vs. Strength Training: The Interference Effect 00:08:26 How to Structure Your Weekly Training Split 00:09:52 The Slow, Flow, Go, Grow, Show Training Method 00:10:00 SLOW: Warm-Up, Mobility, and Movement Prep 00:12:50 FLOW: Plyometrics and Athletic Movement Prep 00:14:57 GO: Speed, Power, and Explosive Training 00:20:40 GROW: Full-Body Strength Training and Muscle Growth 00:26:00 SHOW: Isolation Exercises and Hypertrophy 00:31:05 Day 2: Sprint Interval Training for Conditioning 00:33:43 The 20-Second Sprint Interval Workout 00:36:49 Day 4: Full-Body Strength and Agility Training 00:41:48 Day 5: HIIT for VO2 Max and Endurance 00:44:57 Complete 3-Hour Weekly Workout Plan 00:46:34 Final Advice: Train Like an Athlete If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

What is the best 3-day workout split for building muscle and strength? How should you use progressive overload, exercise variation, and full-body training to maximize results without overtraining? In this Q&A episode of the Judd Lienhard Podcast, Judd breaks down strength training programs, muscle hypertrophy, tendon health, bench press range of motion, and compound vs. isolation exercises to help you train smarter, build muscle, and stay strong as you age. THIS EPISODE IS BROUGHT TO YOU BY: BUBS Naturals Support your strength, performance, and recovery with high-quality, third-party-tested supplements, including creatine monohydrate. Get 20% off your entire order for a limited time with code JUDD at https://bubsnaturals.com Firecracker Farm Bring serious flavor to your meals with Hot Salt, a small-batch blend of premium sea salt and some of the world's hottest peppers. Perfect for grilling, cooking, and everyday meals. Get 10% off your first order with code JUDD at https://firecracker.farm TIMESTAMPS: 00:00:00 - Intro 00:02:18 - Best 3-Day Workout Split for Strength and Muscle 00:03:08 - Full-Body Workouts: Power, Strength, and Hypertrophy 00:04:15 - The Two-Pattern Training Protocol 00:07:42 - Training Volume and Recovery for Athletes Over 40 00:09:31 - How Often Should You Change Exercises? 00:09:42 - Exercise Variation vs. Muscle Confusion 00:14:42 - Progressive Overload: When to Increase Weight 00:15:00 - Stepped Progression for Long-Term Strength 00:19:14 - Tendonitis, Tendon Strength, and Isometric Holds 00:22:03 - Bench Press Range of Motion: Heavy Weight vs. Depth 00:23:30 - Bench Press Modifications for Shoulder Comfort 00:26:01 - Compound vs. Isolation Exercises for Hypertrophy 00:28:30 - Final Training Advice and Wrap-Up If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

Judd Lienhard breaks down his 10 best strength training exercises for men over 40 to build muscle, improve mobility, develop power, and maintain strength and athleticism as you age. In this episode of The Judd Lienhard Podcast, Judd explains why these movements deserve a place in your training routine and how to adapt them to your body's individual needs. Getting older doesn't mean you have to stop training hard. It means training smarter. The goal is to build functional strength, maintain muscle mass, support joint health, and stay strong, capable, and athletic for decades to come. In this episode, you'll learn: The 10 best strength exercises Judd recommends for men over 40 How to build and maintain muscle mass as you age Why lower-body strength, grip strength, and rotational power matter for athletic longevity How to train around shoulder, hip, and lower-back limitations Why maintaining speed and explosive power is essential as you get older How to build functional strength that carries over beyond the gym Whether you're in your 40s, 50s, 60s, or beyond, this episode will help you rethink your approach to strength training and build a body that stays strong, capable, and athletic for decades to come. THE 10 EXERCISES Zercher Squats Walking Lunges Weighted Carries Single-Arm Incline Dumbbell Press Single-Arm Dumbbell Rows Grounded Rotations Banded Kettlebell Front Swings Trap Bar Deadlifts 45-Degree Hip Extensions Cossack Squats BONUS: Hip Thrusts THIS EPISODE IS BROUGHT TO YOU BY: BUBS Naturals Support your strength, performance, and recovery with high-quality, third-party-tested supplements, including creatine monohydrate. Get 20% off your entire order for a limited time with code JUDD at https://bubsnaturals.com Firecracker Farm Bring serious flavor to your meals with Hot Salt, a small-batch blend of premium sea salt and some of the world's hottest peppers. Perfect for grilling, cooking, and everyday meals. Get 10% off your first order with code JUDD at https://firecracker.farm ⏱ TIMESTAMPS: 00:00:00 Introduction 00:00:48 Sponsor: BUBS Naturals 00:02:34 Why Strength Training Needs to Change After 40 00:04:21 How to Choose the Best Exercises for Longevity 00:07:41 Why Leg Strength Is Essential for Healthy Aging 00:08:25 1. Zercher Squats: Building Strength Without Shoulder Limitations 00:11:50 Sponsor: Firecracker Farm 00:13:17 2. Walking Lunges: Leg Strength, Balance, and Mobility 00:17:42 3. Loaded Carries: Functional Strength and Grip 00:19:19 4. Single-Arm Incline Dumbbell Press: Shoulder-Friendly Chest Training 00:23:20 5. Single-Arm Dumbbell Rows: Building a Strong Back 00:25:37 Why Maximum Strength Matters Less as You Age 00:26:50 6. Grounded Rotations: Hip Mobility and Core Strength 00:29:55 7. Banded Kettlebell Swings: Maintaining Explosive Power 00:33:30 8. Trap Bar Deadlifts: Safer Strength Training After 40 00:38:05 9. 45-Degree Hip Extensions: Posterior Chain Strength 00:40:35 10. Cossack Squats: Hip Mobility and Leg Strength 00:41:57 Bonus: Hip Thrusts for Glute Strength and Hip Mobility 00:44:35 Final Thoughts: Staying Strong After 40 If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

How do you build explosive power, improve speed, and stay athletic after 30? In this Q&A episode, Judd Lienhard explains the best strength training, sprinting, and power training methods for aging athletes. ⏱ TIMESTAMPS: 00:00:00 - Why Training Intent Matters for Speed and Power 00:00:30 - Why You're Getting Slower After 40 Despite Lifting Weights 00:00:56 - Strength vs. Power: Rate of Force Development Explained 00:03:00 - How Dead-Stop Training and Resistance Bands Improve Power 00:06:30 - Ballistic Training, Medicine Ball Throws, and Athletic Movement 00:10:22 - Why Power Training Matters for Longevity 00:11:17 - Heavy vs. Light Weights for Speed and Explosive Strength 00:15:12 - Is Sprinting Safe After 40? How to Start Again 00:21:09 - What Is Explosive Power and How Do You Measure It? 00:23:26 - Power Testing, Motor Unit Recruitment, and the Nervous System 00:28:41 - Do You Need Box Jumps and Plyometrics to Stay Athletic? 00:34:02 - How to Combine Strength, Speed, Power, and Muscle Building 00:37:00 - Workout Order, Neural Loading, and Recovery Strategies 00:41:00 - Submit Questions for Future Episodes If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

Landmine training offers a unique way to develop explosive strength, rotational power, and athleticism, particularly for those looking to maintain their performance as they age. Alex Kanellis, founder of Landmine University, breaks down what makes landmine training different from traditional barbell lifting and how it can be incorporated into an effective strength training program. Expect to learn how landmine cleans, jerks, and snatches develop full-body power, why rotational strength is important for athletic performance, how landmine training compares to Olympic lifting, and why it can be a valuable option for athletes dealing with mobility limitations or previous injuries. TIMESTAMPS: 00:00:00 - Introduction: Landmine Training and Explosive Power 00:03:36 - What Is Landmine Training? Alex Kanellis' Athletic Background 00:07:29 - Landmine Cleans, Jerks, and Snatches vs. Olympic Lifts 00:13:25 - Mobility Limitations and Power Training After 40 00:20:29 - Why Catching Heavy Weights Develops Athletic Power 00:23:01 - Landmine Resistance Curves, Bar Speed, and Bands 00:27:00 - Rotational Strength, Spinal Movement, and Athletic Performance 00:34:14 - Landmine Training for Home Gyms, Sprinting, and Lower-Leg Strength 00:40:49 - How to Program Landmine Exercises Into Your Workout 00:45:23 - Training Longevity, Landmine University, and Final Thoughts If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

How much training volume do you actually need to build muscle and strength? In this Q&A episode of the Judd Lienhard Podcast, Judd explains junk volume, workout frequency, muscle growth, and the minimum effective dose for strength training. Chapters: 00:00:00 - Introduction: Intensity, Volume, and Training Frequency 00:00:25 - What Is Junk Volume? Are You Doing Too Many Exercises? 00:06:04 - Do You Need Muscle Soreness for an Effective Workout? 00:09:04 - Is Strength Training Twice a Week Enough After 40? 00:12:52 - How Much Zone 2 Cardio Do You Really Need? 00:15:15 - Should You Change Exercises Every Few Weeks? 00:18:05 - Can Cycling and Rowing Replace Sprinting? 00:20:08 - How Much Warm-Up and Mobility Work Is Necessary? 00:23:24 - Minimum Effective Dose: Efficient Training vs. Laziness 00:25:22 - How to Improve Recovery and Keep Building Strength 00:30:00 - Final Thoughts 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

What is the best minimalist workout plan for building strength, muscle, endurance, and athleticism without spending hours in the gym? Judd Lienhard explains how to simplify strength training and cardio for maximum results. ⏱ TIMESTAMPS: 00:00:00 – Why Strength and Conditioning Are the Foundation of Fitness 00:00:21 – Simplifying Your Training for Better Results 00:01:45 – The Physical Capabilities Everyone Should Train 00:03:40 – Why Traditional Bodybuilding Splits Leave Performance Gaps 00:05:15 – The Two Most Important Types of Exercise 00:06:30 – Why Base Strength Training Builds Muscle, Power, and Athleticism 00:08:20 – Base Strength vs. Peak Strength: Sets, Reps, and Intensity 00:11:15 – How Much Strength Training Do You Actually Need? 00:13:30 – The Best Two-Day Full-Body Strength Training Split 00:16:00 – Strength Training After 40: Maintaining Speed and Power 00:17:30 – HIIT vs. Zone 2 Cardio: Which Is More Efficient? 00:19:15 – Sprint Intervals, Glycolytic Capacity, and VO2 Max 00:22:15 – The Best Cardio Strategy for Busy People 00:23:30 – The 3.5-Hour Weekly Strength and Conditioning Plan 00:25:00 – Final Takeaways: Train Strength, Do Intervals, Keep It Simple Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

How do you know if you actually need a rest day or if you’re simply mentally exhausted and need to work out? Judd Lienhard explains how stress, recovery, motivation, exercise addiction, and life responsibilities should influence your training. ⏱ TIMESTAMPS: 00:00:00 Training Should Leave You Feeling Better 00:00:33 How to Train During an Overwhelming Season of Life 00:00:57 Why Stress Changes How Much Training You Can Handle 00:03:20 Adjusting Volume, Expectations & Body Composition 00:05:03 Staying Motivated Without a Competition or Goal 00:05:50 Creating Small Fitness Goals to Keep Training Interesting 00:08:26 Mentally Exhausted: Work Out or Take a Rest Day? 00:08:37 Physical Signs You Actually Need More Recovery 00:11:17 Can Training Make Stress and Burnout Worse? 00:11:32 Exercise Addiction & Using the Gym as an Escape 00:14:01 How to Prioritize Sleep, Training, Nutrition, Work & Family 00:14:11 Why Everything Can’t Be a Priority 00:17:00 Small Wins, Habit Building & Giving Yourself Grace 00:19:55 Closing Thoughts 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

Want to build a workout program that actually makes you stronger, fitter, and more athletic? Judd Lienhard breaks down how to create an effective strength and conditioning program from the ground up. Learn how to structure your training week, choose exercises, manage training volume, use periodization, improve recovery, train your nervous system, and build a workout routine around YOUR goals, schedule, and abilities. ⏱ TIMESTAMPS: 00:00:00 How to Build Your Own Training Program 00:03:30 Why You Need Training Cycles 00:07:30 Step 1: Test Your Current Fitness 00:13:00 Step 2: Choose Your Training Focus 00:18:00 Step 3: Pick Your Targeted Capacity 00:25:30 How Much Training Volume Do You Need? 00:31:30 Step 4: Choose the Right Exercises 00:37:30 Step 5: Build Your Training Week 00:41:30 Why “Leg Day” Can Be Misleading 00:44:30 How to Train Your Nervous System 00:50:00 High vs. Low Neural Load Training 00:56:00 Understanding CNS Fatigue and Recovery 01:01:30 Step 6: How to Structure Each Workout 01:06:00 Slow, Flow, Go, Grow & Show 01:10:30 Steps 7–9: Execute, Deload & Retest 01:13:00 The Most Important Programming Lesson Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

Join Judd’s 6-Week FALL SHRED Challenge, for a limited time 25% Off: https://www.joinplaybook.com/50k-fall-fit-judd-lienhard?utm_source=creator_judd&utm_medium=instagram&utm_campaign=50k_challenge_fallfit&utm_content=judd_lienhard Fitness Programming + Nutrition Guide to get you shredded in 6-weeks. The Challenge kicks off on Sept 28, join now while there’s still time! How much training do you actually need to build strength, stay lean, improve cardio, and remain healthy as you get older? In this Q&A, Judd Lienhard explains how to get more from less training when work, family, recovery, and real life limit the amount of time you can spend in the gym. ⏱ TIMESTAMPS: 00:00:00 - How to Train in the Real World 00:01:02 - Only Have 3 Hours a Week to Train? Start Here 00:02:59 - Strength vs. Cardio for Longevity and Fat Loss 00:06:33 - The Minimum Amount of Training to Make Progress 00:07:47 - Are You Under-Recovered or Just Unmotivated? 00:09:45 - Complete Rest Day vs. Active Recovery 00:11:38 - Is Walking Enough Cardio? 00:13:04 - Cold Plunges, Hypertrophy, and Recovery 00:15:15 - How to Train With a Physically Demanding Job 00:18:48 - What to Change When Your Body Feels Beat Up 00:21:25 - Should You Train After a Bad Night of Sleep? 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

Train with me using my app at juddlienhard.com and use code "JLPOD" for 30% off your first year. How should kids strength train, sprint, lift weights, and develop athleticism safely? Judd Lienhard breaks down youth strength training, speed development, athletic development, and the biggest mistakes parents and coaches make when training young athletes. ⏱ TIMESTAMPS: 00:00:00 Why coaching kids makes you a better coach 00:04:00 The biggest mistakes parents make with youth training 00:07:00 Building trust and confidence in young athletes 00:11:00 Why every kid needs to leave with a win 00:15:00 Should kids lift weights? 00:19:00 How young athletes actually get stronger 00:23:00 The best exercises and movements for kids 00:27:00 Why sprinting, jumping and throwing matter 00:32:00 Why kids don't need exhausting conditioning 00:36:00 Sprint training for young athletes 00:39:00 Growth spurts and overuse injuries 00:45:00 Managing pain, recovery and youth sports volume 00:50:00 The best sports for athletic development 00:54:00 Sports and training to approach carefully 00:59:00 Building athleticism that lasts for life Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

In this Q&A episode of the Judd Lienhard Podcast, Judd breaks down why calories in vs. calories out isn't always the best place to START when your goal is weight loss and what he believes you should focus on first. ⏱ TIMESTAMPS: 00:00:00 Why Nutrition and Fat Loss Are So Confusing 00:01:23 Do You Need a Calorie Deficit to Lose Weight? 00:02:30 Why Cutting Calories Immediately Can Backfire 00:04:15 What to Focus on Before Calories 00:05:31 Food Quality, Protein, Fiber & Micronutrients 00:06:15 Signs of Poor Nutrient Partitioning 00:07:00 Gut Health, Inflammation & Metabolic Health 00:09:00 Blood Sugar, Insulin Sensitivity & Energy 00:11:03 How Long Does It Take to Improve Insulin Sensitivity? 00:11:52 How to Eat More Food and Still Lose Fat 00:13:00 Foods to Eat Less Often for Fat Loss 00:13:55 The Knife-and-Fork Rule for Better Nutrition 00:15:00 Why Trail Mix Isn't "Office Mix" 00:16:03 How to Lean Out for Good Join Judd’s 6-Week FALL SHRED Challenge, for a limited time 25% Off: https://www.joinplaybook.com/50k-fall-fit-judd-lienhard?utm_source=creator_judd&utm_medium=instagram&utm_campaign=50k_challenge_fallfit&utm_content=judd_lienhard Fitness Programming + Nutrition Guide to get you shredded in 6-weeks. The Challenge kicks off on Sept 28, join now while there’s still time! Read Judd's "How to Lean Out for Good" article: https://juddlienhard.substack.com/p/how-to-lean-out-for-good Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

How should a beginner start working out? In this episode, Judd breaks down the 5 training principles every beginner should understand before worrying about complicated workout programs, extreme intensity, or burning more calories. From walking and strength training to building muscle, improving movement, metabolic flexibility, and workout consistency, these fundamentals create the foundation for long-term fitness progress. ⏱ TIMESTAMPS: 00:00:00 The Perfect Workout for Beginners 00:00:18 5 Universal Training Principles 00:01:35 Principle #1: Build the Exercise Habit 00:04:10 Why Motivation and Discipline Aren’t Enough 00:06:15 Make Exercise Fit Your Life 00:08:05 Safety, Consistency & the “Perfect” Workout 00:09:50 Principle #2: Improve Metabolic Flexibility 00:12:35 Why Beginners Should Prioritize Low-Intensity Exercise 00:15:00 Why Walking Works So Well 00:17:10 Principle #3: Build Muscle First 00:19:30 Why Hypertrophy Helps Almost Every Fitness Goal 00:22:10 Principle #4: Move Better Before Moving More 00:24:40 Movement Quality, Mobility & Range of Motion 00:26:30 Principle #5: Hard vs. Intense Training 00:29:20 Why Hard Workouts Don’t Always Build Speed or Strength 00:32:05 Easy vs. Hard vs. Intense Training 00:35:00 Why Easy Training Should Make Up Most of Your Work 00:37:15 The 5 Principles Every Beginner Needs 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

Should you cold plunge after lifting weights? Do you actually need carbs before a workout? And should your pre-workout nutrition change depending on whether you’re strength training, bodybuilding, running, or doing conditioning? In this Q&A episode of the Judd Lienhard Podcast, Judd breaks down cold plunge timing, sauna benefits, pre-workout carbs, glycogen, fat loss, fasted training, workout nutrition, and what to eat when nighttime hunger hits. ⏱ TIMESTAMPS: 00:00:00 Cold Plunge After Training: Does It Hurt Your Gains? 00:02:43 Infrared Sauna vs. Traditional Dry Sauna 00:04:53 Should You Use a Sauna After a Workout? 00:06:06 Do You Need Carbs Before Training? 00:08:00 Glycogen, Exercise Intensity & the Talk Test 00:11:23 Should You Eat Carbs Before Training for Fat Loss? 00:15:22 Pre-Workout Nutrition for Lifting vs. Cardio 00:18:28 Judd’s David Protein Bar Record 00:18:51 How to Stop Nighttime Hunger & Cravings 00:22:03 Protein Before Bed, Anabolism & the Final Debate 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

Should men and women train differently? Judd breaks down the differences between male and female strength training, exercise selection, recovery, hormones, training volume, cardio, mobility, and performance. Learn how biological differences between men and women can affect strength training, muscle growth, endurance, recovery, range of motion, exercise selection, and how close you should train to failure. ⏱ TIMESTAMPS: 00:00:00 - Should Men and Women Train Differently? 00:01:45 - Hormonal Differences & the Menstrual Cycle 00:05:05 - How Women Can Adjust Training Throughout the Month 00:10:25 - Strength, Power & Neurological Differences 00:11:20 - Why Women Can Handle More Training Volume 00:14:15 - Why Men Need More Cardio & Mobility 00:15:30 - Why Women Should Lift Heavier & Train for Power 00:18:45 - Training to Failure: Men vs. Women 00:22:40 - Anatomy, Range of Motion & Exercise Selection 00:33:00 - How Men and Women Should Actually Train 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

How much strength training do you actually need, and can too much cardio hurt your muscle gains? In this Q&A episode of the Judd Lienhard Podcast, Judd breaks down training volume, cardio, muscle growth, HIIT, sprinting, strength training for runners, fat loss, recovery, and more. 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack ⏱ TIMESTAMPS: 00:00:00 – Why HIIT Is the "Jack of All Trades" 00:00:29 – How Much Training Volume Do You Need for Strength & Power? 00:04:02 – Strength vs. Hypertrophy Training Volume 00:04:24 – How to Maintain Strength Without Losing Progress 00:05:18 – How Much Cardio Should You Do for Weight Loss? 00:08:33 – Does Cardio Kill Your Muscle Gains? 00:11:36 – How Ultra Runners Should Strength Train 00:15:32 – HIIT & Agility vs. Traditional Cardio 00:17:51 – Are Battle Ropes Actually Useful? 00:23:27 – Should You Sprint to Get Lean and Muscular? 00:26:51 – Strength Training Tips for Women 00:30:45 – How to Submit a Question for the Podcast If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

“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 the function or performance that matters to the individual doing it. That means the same exercise can be functional for one athlete, non-functional for another and potentially dysfunctional for someone else. ⏱ TIMESTAMPS: 00:00:00 What Functional Training Actually Means 00:00:15 The Problem With “Functional” vs. “Non-Functional” Training 00:00:43 Defining Functional, Non-Functional & Dysfunctional Exercise 00:02:30 Why Strength Training Is Usually Functional 00:05:10 Can Bodybuilding Make You Less Athletic? 00:08:00 Why Compound Lifts Improve Athletic Performance 00:10:45 The Real Reason Bodybuilders Can Look Unathletic 00:14:05 Why Machines & Bodybuilding Can Still Be Functional 00:17:20 Why Strong Athletes Need Different Training 00:19:55 The Case for Isolation Exercises 00:23:45 Why Leg Extensions & Biceps Curls Aren’t “Useless” 00:27:05 Compound vs. Isolation Training Explained 00:29:15 Why Machines Can Be MORE Functional Than Free Weights 00:32:55 When an Exercise Becomes Non-Functional 00:35:20 Strength Training for Boxers & Athletes 00:38:25 Why the Same Exercise Works Differently for Every Sport 00:40:15 The Case for “Functional” Training 00:42:30 Special Strength & Bridging the Gap to Athletic Performance 00:45:20 The Problem With Functional Training Dogma 00:47:45 The Problem With Barbell-Only Training 00:49:55 How to Choose Exercises Based on YOUR Needs 00:52:20 How Judd Structures His Own Training 00:55:00 Finding the Right Balance of Strength, Power & Isolation Work 00:56:40 Stop Asking Whether an Exercise Is “Functional” Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

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 Strength Training and Cardio 00:09:51 Best Strength Exercises for Combat Sports 00:12:08 How Often Should Athletes Strength Train? 00:14:35 Judd's Military Training vs. How He Trains Now 00:19:02 Are Daily Lunges and Rucking Too Much? 00:19:52 How Often Should You Train Legs? 00:22:15 Walking Lunges vs. Bulgarian Split Squats 00:24:02 How Much Plyometric Training Should You Do? 00:28:58 Submit Your Questions for the Next Q&A 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

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. 📲 Try my training app with a FREE 7-day trial: 👉 https://www.juddlienhard.com/ 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 principles you see in this video. 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱 Instagram: @juddlienhard 🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg 📺 YouTube: https://www.youtube.com/@JuddLienhard 💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days https://www.juddlienhard.com/ ⏱ TIMESTAMPS: 00:00:00 Why Feeling Destroyed Doesn't Mean More Muscle 00:01:02 Why Judd Wants You to Consider Total Body Training 00:02:10 How Bodybuilding Culture Created the Bro Split 00:04:15 Why Elite Athletes Use Full Body Workouts 00:06:20 Why Training Changes in Your 30s, 40s & 50s 00:08:35 Recovery, Aging & Training Frequency 00:11:05 Why Hypertrophy Shouldn't Be Your Only Goal 00:13:00 Where Power Training Fits Into Your Workout Split 00:15:00 Full Body Training 2–3 Days Per Week 00:17:00 The Push, Pull & Leg Focused Full Body Split 00:19:00 Using an 8–10 Day Training Microcycle 00:21:10 Power vs Strength vs Hypertrophy Training 00:23:10 Undulating & Block Periodization Explained 00:25:05 Conjugate Training for Full Body Workouts 00:27:00 Judd's Two-Pattern Training Protocol 00:29:15 How to Spread Weekly Training Volume 00:32:00 Why Full Body Training Improves Recovery 00:34:05 Compound Exercises & Real-World Athleticism 00:36:15 The Essential Squat, Hinge, Push & Pull Patterns 00:38:40 Horizontal vs Vertical Push & Pull Exercises 00:41:00 How Much Exercise Variety Do You Actually Need? 00:43:00 Using Isolation Exercises in Full Body Training 00:45:00 How to Vary Strength, Power & Hypertrophy Stimuli 00:47:00 Who Should Switch to Total Body Training? If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

🎧 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 moderate sets are harder on your joints, and the warm-up Judd uses to protect arthritic knees. Plus a long answer for a 48-year-old lifter who's scared to squat because something new hurts every time he walks into the gym: concentric-only training, box squats, pre-fatiguing the joint, and how to keep making progress when full range of motion under heavy load is off the table. If you're in your 30s, 40s, or 50s and trying to stay athletic without breaking down, this one's for you. Judd trains real people through MASS METHOD (Mobility, Agility, Strength, Speed). The app is normally $129 a year. Podcast listeners get 30% off, which comes out to less than $8 a month. Grab it HERE with code: JLPOD. Follow Judd Lienhard: 📱 Instagram: @juddlienhard 📺 YouTube: @juddlienhard 📖 Substack: @juddlienhard 🌐 Website: juddlienhard.com ⏱ TIMESTAMPS: 00:00:00 – How to train when your joints hurt 00:00:26 – CNS fatigue, readiness to train and sleep disruption 00:03:18 – When should you cold plunge around training? 00:05:42 – Sauna for recovery, BDNF and mitochondrial benefits 00:07:02 – Heavy vs. moderate reps: which is harder on your joints? 00:08:20 – Why rep speed matters more than load for joint pain 00:09:20 – The isometric warm-up Judd uses to protect his joints 00:10:50 – The fitness trend Judd wants gone: optimization culture 00:13:22 – The key to staying consistent with training 00:14:05 – Why adaptability beats motivation 00:16:38 – "I'm 48 and everything hurts." How to keep lifting 00:17:33 – Training advice for lifters over 40 00:18:08 – Judd's meniscus injury, arthritis and training around it 00:19:15 – Concentric-only training for strength and muscle 00:20:00 – How to squat with knee or back pain 00:20:55 – Heavy box squats vs. full-range goblet squats 00:21:25 – Isolation work, sled pushes and pre-fatiguing the joint 00:22:23 – Final thoughts and weekly Q&A If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️