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 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
⸻
💪 Train With Judd
Get 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 Show
If 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 lifters
Why conventional deadlifts quickly become low-return for experienced trainees
Why Bulgarian split squats, sled pushes, and step-ups dominate for real-world strength
How pelvic movement, foot strength, and lower-leg development are usually ignored
Why leg press machines and calf raises often waste time (or worse)
Which exercises actually protect knees, hips, and backs long-term
This episode is especially valuable if you:
Train for longevity, not just numbers
Want strong legs without beating up your joints
Feel stuck doing the same “classic” lifts without progress
Coach clients or athletes and need better exercise selection
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. ⭐️🎧🔥

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 Judd
Get 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 Show
If 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 athletes
Why some classic gym lifts rank lower than expected
How injury risk, mobility limitations, and movement skill affect exercise selection
The S-tier alternatives Judd prefers for pressing, pulling, arms, shoulders, and core
How to train upper body strength for performance, resilience, and longevity
This 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 training
Where heavy singles, doubles, and triples fit in strength and hypertrophy programs
Kettlebells vs dumbbells for athletic development
Shoes, foot health, and minimalist vs cushioned footwear
Training differences between men and women
Mobility, joint health, yoga, and Pilates for long-term performance
If 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.com
Always 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. ⭐️🎧🔥