The Judd Lienhard Podcast

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 CoveredDead hang time, grip strength, and long-term healthHow to structure training with long work hours, commuting, and kidsThe best way to approach conditioning with only 3 hours per weekWhat to do after completing Mass Method Hypertrophy in the appJudd’s cardio framework: Zone 2, threshold/VO2 max, anaerobic powerThoughts on the popular 80/20 cardio training methodBulgarian split squat loading: contralateral vs ipsilateral benefitsBand training safety and preventing bands from snappingDo you need a calorie surplus to gain muscle without “bulking”?The best supplements for strength, performance, and general healthExtending training blocks and adding more running without losing progress⸻💪 Train With JuddGet access to Judd’s full training system, including strength, speed, mobility, and conditioning programs — all built for real people with real lives.👉 Start your 7-day free trial: JuddLienhard.com⸻⭐ Support the ShowIf you enjoy these Q&A episodes, please follow, rate, and review The Judd Lienhard Podcast on Apple Podcasts. It helps the show grow and reach more people who want to train smarter. This episode is brought to you by LMNT. Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd 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. Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

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:Why barbell back squats aren’t the “king” for most liftersWhy conventional deadlifts quickly become low-return for experienced traineesWhy Bulgarian split squats, sled pushes, and step-ups dominate for real-world strengthHow pelvic movement, foot strength, and lower-leg development are usually ignoredWhy leg press machines and calf raises often waste time (or worse)Which exercises actually protect knees, hips, and backs long-termThis episode is especially valuable if you:Train for longevity, not just numbersWant strong legs without beating up your jointsFeel stuck doing the same “classic” lifts without progressCoach clients or athletes and need better exercise selectionIf you care about training smarter, staying healthy, and building strength that actually carries over to life, this episode will change how you think about upper body exercise selection.Checkout Judd's Training App & Merch: JuddLienhard.com This episode is brought to you by LMNT. Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd 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. Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

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 train to gain muscle•What fitness goals should look like at 50, 60, and 70+•Minimal effective dose strength training for long-term health & longevity•Creatine dosing for performance and cognitive benefits•Best foods and meal structures for muscle growth•How to start sprinting safely after 50•Training structure for youth athletes vs adults•Managing training around herniated or bulging discs•How to lift while playing sports like rugby or tennis•Carb cycling, recovery tools, sauna routines, and real-world nutrition•Judd’s favorite core exercises and movement principles⸻💪 Train With JuddGet access to Judd’s full training system, including strength, speed, mobility, and conditioning programs — all built for real people with real lives.👉 Start your 7-day free trial: JuddLienhard.com⸻⭐ Support the ShowIf you enjoy these Q&A episodes, please follow, rate, and review The Judd Lienhard Podcast on Apple Podcasts. It helps the show grow and reach more people who want to train smarter. This episode is brought to you by LMNT. Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd 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. Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

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 exercises like the barbell bench press, shrugs, seated rows, overhead pressing, curls, dips, planks, and pull-ups land where they do — and what Judd recommends instead to build strength that transfers outside the gym.Throughout the episode, Judd explains:What “functional” strength really means for everyday athletesWhy some classic gym lifts rank lower than expectedHow injury risk, mobility limitations, and movement skill affect exercise selectionThe S-tier alternatives Judd prefers for pressing, pulling, arms, shoulders, and coreHow to train upper body strength for performance, resilience, and longevityThis episode is designed to challenge conventional training dogma.If you care about training smarter, staying healthy, and building strength that actually carries over to life, this episode will change how you think about upper body exercise selection.Checkout Judd's Training App & Merch: JuddLienhard.com This episode is brought to you by LMNT. Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd 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. Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

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 performance and fat loss, what to eat after late-night workouts, and how to train around night shifts.This episode also covers:How to build gym confidence without second-guessing your trainingWhere heavy singles, doubles, and triples fit in strength and hypertrophy programsKettlebells vs dumbbells for athletic developmentShoes, foot health, and minimalist vs cushioned footwearTraining differences between men and womenMobility, joint health, yoga, and Pilates for long-term performanceIf you’re tired of guessing in the gym and want a smarter, more sustainable approach to training, you can train with Judd inside his Fitness App — designed for athletes who care about strength, durability, and long-term progress. Learn more and start training smarter: JuddLienhard.comAlways be an athlete.This episode is brought to you by LMNT. Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd 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. Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

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 where fitness is heading in 2026, including a growing focus on health, recovery, athleticism, and long-term performance — not just aesthetics. Judd offers a grounded perspective on trends like recovery tools, breathing practices, cold exposure, and training for longevity, while pushing back against all-or-nothing thinking.If you’re looking for structured training that prioritizes strength, durability, and athleticism for real life, you can train directly with Judd inside his fitness app: 👉 Judd Lienhard Training App: Start Your FREE 7-day Trial HereCheckout Judd's latest merch available here: 👉 Always Be An Athlete Merch: Shop HereTopics include:Why most fitness resets failHow habits are built and sustainedDiscipline vs motivationTraining for health, longevity, and athleticismFitness trends shaping 2026How to simplify training without losing resultsThis episode is brought to you by LMNT. Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd 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. Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Join Dr. Belisa Vranich, a clinical psychologist and breathing expert, and Bert Sorin, a strength innovator, as they dive into the transformative power of breath and strength training. Dr. Vranich reveals how breathing mechanics can enhance endurance and longevity, linking diaphragmatic health to overall well-being. Meanwhile, Sorin shares his journey from aspiring athlete to industry pioneer, discussing the evolution of training methodologies and equipment design. Together, they explore how small changes lead to monumental shifts in athletic performance.

Dive into a fascinating exploration of training and performance. Guests discuss the risks of leaving comfort zones and the controversial knees-over-toes training method. The conversation highlights modern medicine's role in preventing chronic injury and the importance of training for longevity versus aesthetics. Gabby Reece shares her inspiring journey of sobriety and lifestyle change. Plus, insights on creative coaching for older clients and the impact of early specialization on youth athleticism. Real stories, real transformations!

Explore the life lessons from football: patience, angles, and aggression. Discover why consistency outshines random exercise routines and learn effective adaptations for shoulder injuries. Get insights on maintaining conditioning with stress fractures, and the importance of hydration and nutrition over stimulants. Delve into practical strategies for knee-friendly strength training in older athletes and understand the essentials of explosive power through cleans and high pulls. Plus, gain tips on optimizing sprinting and loaded carries for real-world performance.

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 both to build stronger, more durable bodies.Topics covered:What “functional training” actually meansMachines vs free weights for strength and athletic performanceStability, force output, and mechanical tensionTraining around injuries and mobility limitationsWhy isolation exercises matter for full muscle developmentHow machines improve efficiency, volume, and progressionFree weights are a great foundation — but they aren’t the only tool that works. Machines aren’t useless, and they aren’t non-functional. They’re part of intelligent training.Train smarter with Judd’s programs: JuddLienhard.com This episode is brought to you by LMNT. Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd 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. Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥