Fitness Q&A: Supplements, Cardio Programming, Dead Hang Time, and Smarter Training | #067

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 while still making progress.

Whether you’re focused on longevity, strength, performance, or simply getting healthier, this episode is packed with actionable takeaways.

Topics Covered

• Dead hang time, grip strength, and long-term health
• How to structure training with long work hours, commuting, and kids
• The best way to approach conditioning with only 3 hours per week
• What to do after completing Mass Method Hypertrophy in the app
• Judd’s cardio framework: Zone 2, threshold/VO2 max, anaerobic power
• Thoughts on the popular 80/20 cardio training method
• Bulgarian split squat loading: contralateral vs ipsilateral benefits
• Band training safety and preventing bands from snapping
• Do you need a calorie surplus to gain muscle without “bulking”?
• The best supplements for strength, performance, and general health
• Extending training blocks and adding more running without losing progress

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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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