High Volume vs. Low Volume Training: What Actually Builds Strength & Muscle?

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-term progress.

You’ll learn:

• The difference between training for strength vs. hypertrophy
• Why training to failure is often misunderstood
• How volume, intensity, and frequency really affect results
• Why compound lifts to failure can hold athletes back
• The minimal effective dose vs. optimal volume for muscle growth
• How training age, recovery, and lifestyle change what works best

Judd also explains why elite systems—from old-school bodybuilding to extreme Olympic weightlifting models—show what the body can adapt to, but why smarter programming wins long-term.

If you’re deciding between high-volume or low-volume training, this episode will help you train with clarity, confidence, and purpose—without wasting time in the gym.

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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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