The Judd Lienhard Podcast

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In this Q&A episode of The Judd Lienhard Podcast, Judd breaks down how to build muscle, lose fat, and structure your training without burning out or falling into the cycle of extreme dieting and inconsistency.
He answers real listener questions on workout splits, balancing cardio with strength training, and why so many people struggle to keep weight off long-term. If you’ve ever felt stuck trying to gain muscle while doing cardio—or frustrated losing and regaining the same weight—this episode gives you a clear, practical framework to move forward.
Judd also dives into how to grow stubborn muscle groups (like legs), fix strength imbalances, and why relying only on compound lifts might be limiting your progress.
In This Episode:
 How to structure a workout split for strength and functionality 
 Can you build muscle while doing endurance cardio? 
 How long it actually takes to see body composition changes 
 Why most people regain the same 10–15 pounds every year 
 The biggest mistakes in fat loss and muscle building 
 How to grow your legs and fix imbalances effectively 
 The role of habits vs motivation in long-term fitness success 
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. ⭐️🎧🔥

If you want to get strong and conditioned as hell, especially after 40, this episode breaks down exactly how to do it.
In this solo episode, Judd lays out a complete training framework built around simplicity, effectiveness, and long-term results. No fluff, no gimmicks—just the principles that actually move the needle.
Instead of obsessing over perfect exercises or complicated programs, Judd explains how to think like a coach:
 👉 What adaptations you need
 👉 What stimulus creates those adaptations
 👉 How to dose your training for results
This episode walks through the exact structure you can follow to build real strength, improve conditioning, and stay athletic as you age.
💪 In this episode, you’ll learn:
 The 6-3 rule for strength training 
 The 6 foundational movement patterns 
 How to train strength without burning out 
 The right balance between lifting and conditioning 
 Why power becomes more important as you age 
 How to structure your week for maximum progress 
 The difference between looking fit vs. being truly strong 
 The biggest mistakes people make with training after 40 
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. ⭐️🎧🔥

To be considered for my upcoming event at my gym in Austin, TX, DM me "ATX" on Instagram!
In this Q&A episode of the Judd Lienhard Podcast, Judd answers a wide range of listener questions covering testosterone, TRT, supplements, strength training, and overall performance.
He starts by breaking down one of the biggest misconceptions in fitness and health today: testosterone levels. Judd explains why your numbers alone don’t determine how you feel, perform, or whether you actually need TRT. He dives into how lifestyle factors like sleep, stress, and overall health play a much bigger role than most people think.
The conversation also covers the different stages of hormone optimization—from natural approaches, to compounds like enclomiphene and HCG, all the way to testosterone replacement therapy. Judd shares his honest thoughts on when these options might make sense, and the long-term considerations that come with them.
On the supplement side, he walks through his personal daily stack, including what he takes for performance, recovery, and general health. He also touches on what actually matters versus what’s often overhyped in the supplement industry.
Training is another major focus of this episode. Judd outlines what an effective 3-day workout routine should look like for building strength and size, why total body training is often the best approach, and how to stay consistent long term.
Additional topics include:
What to drink during workouts for better performance
Using BPC-157 for recovery
Getting back into training after time off (including post-pregnancy)
The reality of running a steroid cycle vs staying on TRT
Whether squats and deadlifts are necessary for building strength
This episode is a mix of practical advice, real-world experience, and honest perspective—without the fluff.
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 episode of the Judd Lienhard Podcast, Judd breaks down the fundamentals of hypertrophy training and explains what actually works when it comes to building bigger muscles.
Muscle growth is often overcomplicated in the fitness industry, but Judd explains why the most effective hypertrophy principles are actually very simple. Drawing from over 15 years of experience as a strength and performance coach, Judd walks through the key variables that drive muscle growth.
In this episode you'll learn:
• The most effective rep range for hypertrophy
 • Why full range of motion matters for muscle growth
 • How training tempo impacts hypertrophy
 • How many sets per week build the most muscle
 • How close to failure you should train
 • The best training splits for muscle growth
 • The best exercises for each major muscle group
Judd also discusses why many people struggle to build muscle despite training regularly, and how consistency, intensity, and nutrition play a major role in long-term progress.
If your goal is building muscle, gaining size, and improving hypertrophy training, this episode will give you a practical framework you can apply immediately.
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. ⭐️🎧🔥

To be considered for my upcoming events I'm hosting at my gym in Austin, TX, DM me "ATX" on Instagram!
In this Q&A episode of the Judd Lienhard Podcast, Judd answers listener-submitted questions covering strength training, injury prevention, longevity, and practical performance advice.
The episode opens with a discussion on dead hangs vs farmer’s carries as potential indicators of strength and longevity. While both exercises challenge grip strength, Judd explains why loaded carries may provide broader benefits by developing grip endurance, core stability, and gait mechanics at the same time. These types of movements better mimic real-world physical demands and contribute to long-term physical resilience.
Judd also dives into one of the most common issues lifters deal with: shoulder pain and impingement. He explains why the shoulder joint is uniquely vulnerable due to its need for both mobility and stability, and why simply balancing pushing and pulling exercises may not be enough to keep shoulders healthy. He outlines the importance of strengthening external rotation muscles, improving scapular movement, and incorporating exercises that build long-term joint stability.
Another major topic in this episode is biceps tendonitis and shoulder irritation during training. Judd shares practical ways to keep training while recovering, including adjusting pressing grip width, using variable resistance like bands or chains, reducing range of motion temporarily, and incorporating movements like landmine presses and push-up variations to reduce stress on the shoulder joint.
The conversation also covers the ongoing debate around minimalist training shoes vs cushioned running shoes. Judd explains why footwear alone doesn’t determine foot strength and why walking mechanics and gait patterns play a much larger role in long-term joint health.
Later in the episode, Judd explains how he would structure strength training while preparing for an ultramarathon, focusing on maintaining strength with minimal fatigue by using low volume, high intensity lifting.
Additional topics include:
Music choices for heavy lifting days
Judd’s experience with Ranger School and military selection
Massage therapy vs chiropractic treatment for recovery
How to get started with the MASS Method training app
Judd’s top five recommended books on psychology, leadership, and society
If you enjoy practical conversations about strength, performance, resilience, and training for life, this episode delivers insights you can immediately apply to your training.
📚 Books Referenced by Judd: 
1. Sapiens: A Brief History of Humankind — Yuval Noah Harari
https://www.amazon.com/Sapiens-Humankind-Yuval-Noah-Harari/dp/0062316095
2. The Righteous Mind: Why Good People Are Divided by Politics and Religion — Jonathan Haidt
https://www.amazon.com/Righteous-Mind-Divided-Politics-Religion/dp/0307455777
3. The Prince — Niccolò Machiavelli
https://www.amazon.com/Prince-Niccolo-Machiavelli/dp/1530915684
4. The 48 Laws of Power — Robert Greene
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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. ⭐️🎧🔥