Judd Lienhard Q&A | Youth Training, Hypertrophy, Nutrition for Muscle Gain, & BJJ Conditioning

Nov 27, 2025

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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 foundations
Transitioning from athlete-style training to general performance
Hypertrophy for athletes: what helps and what doesn’t
Nutrition for muscle gain: protein, carbs, and timing
Recovery and intensity management
When band and isometric days actually make sense
Strength and conditioning for BJJ athletes
Judd’s favorite old-school lifts

Timestamps
0:17 – Child training: strength, athleticism & play-based learning
2:46 – Transitioning from athlete training to “normal” training
4:18 – Hypertrophy for athletes: benefits & limitations
5:45 – Nutrition for muscle gain: protein, carbs & timing
7:54 – Recovery strategies: intensity vs difficulty
10:41 – Band + isometric days: when they make sense
11:48 – Strength & conditioning for BJJ athletes
14:25 – Judd’s favorite old-school lifts

About the Judd Lienhard Podcast
The Judd Lienhard Podcast explores strength, discipline, and athletic development for real life. Hosted by Judd Lienhard—Army Ranger, performance coach, and creator of the MASS Method—the show breaks down training, mindset, and human performance without the fluff.
Full-length episodes release every Tuesday at 5 a.m. CST, and Q&A episodes release Thursdays at 5 a.m. CST.

Follow Judd Lienhard
Instagram: @juddlienhard
YouTube: @juddlienhard

Judd's Fitness App (7-day free trial): https://www.juddlienhard.com/

This episode is brought to you by LMNT.

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The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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