The Judd Lienhard Podcast

Want to build strength, speed, power, muscle, and endurance in just 3 hours a week? In this episode of The Judd Lienhard Podcast, Judd explains how to become more athletic with a simple, time-efficient workout plan.

Learn how to combine full-body strength training, sprint intervals, HIIT workouts, plyometrics, and conditioning to improve athletic performance without spending hours in the gym.

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TIMESTAMPS:

00:00:00 — Introduction: Can You Become More Athletic in Just 3 Hours a Week?
00:00:30 — What It Really Means to Be an Athlete
00:00:00 — The Minimum Effective Dose of Training
00:00:00 — Why Workout Structure and Recovery Matter
00:00:00 — The Slow, Flow, Go, Grow, Show Training Method
00:00:00 — SLOW: Warm-Ups, Mobility, and Movement Preparation
00:00:00 — FLOW: Plyometrics, Coordination, and Athletic Movement
00:00:00 — GO: Building Explosive Speed and Power
00:00:00 — GROW: Strength Training With Minimal Volume
00:00:00 — SHOW: Isolation Exercises and Muscle Growth
00:00:00 — How to Build a Complete 60-Minute Full-Body Workout
00:00:00 — Sprint Interval Training for Conditioning
00:00:00 — Recovery Days and the Second Full-Body Workout
00:00:00 — Agility Training, Sprinting, and Change of Direction
00:00:00 — HIIT Workouts for VO2 Max and Endurance
00:00:00 — The Complete 3-Hour Weekly Workout Schedule

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What is the best 3-day workout split for building muscle and strength? How should you use progressive overload, exercise variation, and full-body training to maximize results without overtraining?

In this Q&A episode of the Judd Lienhard Podcast, Judd breaks down strength training programs, muscle hypertrophy, tendon health, bench press range of motion, and compound vs. isolation exercises to help you train smarter, build muscle, and stay strong as you age.

THIS EPISODE IS BROUGHT TO YOU BY:

BUBS Naturals
Support your strength, performance, and recovery with high-quality, third-party-tested supplements, including creatine monohydrate.

Get 20% off your entire order for a limited time with code JUDD at https://bubsnaturals.com/

Firecracker Farm
Bring serious flavor to your meals with Hot Salt, a small-batch blend of premium sea salt and some of the world's hottest peppers. Perfect for grilling, cooking, and everyday meals.

Get 10% off your first order with code JUDD at https://firecracker.farm/

TIMESTAMPS:

00:00:00 - Intro
00:02:18 - Best 3-Day Workout Split for Strength and Muscle
00:03:08 - Full-Body Workouts: Power, Strength, and Hypertrophy
00:04:15 - The Two-Pattern Training Protocol
00:07:42 - Training Volume and Recovery for Athletes Over 40
00:09:31 - How Often Should You Change Exercises?
00:09:42 - Exercise Variation vs. Muscle Confusion
00:14:42 - Progressive Overload: When to Increase Weight
00:15:00 - Stepped Progression for Long-Term Strength
00:19:14 - Tendonitis, Tendon Strength, and Isometric Holds
00:22:03 - Bench Press Range of Motion: Heavy Weight vs. Depth
00:23:30 - Bench Press Modifications for Shoulder Comfort
00:26:01 - Compound vs. Isolation Exercises for Hypertrophy
00:28:30 - Final Training Advice and Wrap-Up

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Judd Lienhard breaks down his 10 best strength training exercises for men over 40 to build muscle, improve mobility, develop power, and maintain strength and athleticism as you age.

In this episode of The Judd Lienhard Podcast, Judd explains why these movements deserve a place in your training routine and how to adapt them to your body's individual needs.

Getting older doesn't mean you have to stop training hard. It means training smarter. The goal is to build functional strength, maintain muscle mass, support joint health, and stay strong, capable, and athletic for decades to come.

In this episode, you'll learn:

• The 10 best strength exercises Judd recommends for men over 40
• How to build and maintain muscle mass as you age
• Why lower-body strength, grip strength, and rotational power matter for athletic longevity
• How to train around shoulder, hip, and lower-back limitations
• Why maintaining speed and explosive power is essential as you get older
• How to build functional strength that carries over beyond the gym

Whether you're in your 40s, 50s, 60s, or beyond, this episode will help you rethink your approach to strength training and build a body that stays strong, capable, and athletic for decades to come.

THE 10 EXERCISES

• Zercher Squats
• Walking Lunges
• Weighted Carries
• Single-Arm Incline Dumbbell Press
• Single-Arm Dumbbell Rows
• Grounded Rotations
• Banded Kettlebell Front Swings
• Trap Bar Deadlifts
• 45-Degree Hip Extensions
• Cossack Squats

BONUS: Hip Thrusts

THIS EPISODE IS BROUGHT TO YOU BY:

BUBS Naturals
Support your strength, performance, and recovery with high-quality, third-party-tested supplements, including creatine monohydrate.

Get 20% off your entire order for a limited time with code JUDD at https://bubsnaturals.com

Firecracker Farm
Bring serious flavor to your meals with Hot Salt, a small-batch blend of premium sea salt and some of the world's hottest peppers. Perfect for grilling, cooking, and everyday meals.

Get 10% off your first order with code JUDD at https://firecracker.farm

⏱ TIMESTAMPS:

00:00:00 Introduction
00:00:48 Sponsor: BUBS Naturals
00:02:34 Why Strength Training Needs to Change After 40
00:04:21 How to Choose the Best Exercises for Longevity
00:07:41 Why Leg Strength Is Essential for Healthy Aging
00:08:25 1. Zercher Squats: Building Strength Without Shoulder Limitations
00:11:50 Sponsor: Firecracker Farm
00:13:17 2. Walking Lunges: Leg Strength, Balance, and Mobility
00:17:42 3. Loaded Carries: Functional Strength and Grip
00:19:19 4. Single-Arm Incline Dumbbell Press: Shoulder-Friendly Chest Training
00:23:20 5. Single-Arm Dumbbell Rows: Building a Strong Back
00:25:37 Why Maximum Strength Matters Less as You Age
00:26:50 6. Grounded Rotations: Hip Mobility and Core Strength
00:29:55 7. Banded Kettlebell Swings: Maintaining Explosive Power
00:33:30 8. Trap Bar Deadlifts: Safer Strength Training After 40
00:38:05 9. 45-Degree Hip Extensions: Posterior Chain Strength
00:40:35 10. Cossack Squats: Hip Mobility and Leg Strength
00:41:57 Bonus: Hip Thrusts for Glute Strength and Hip Mobility
00:44:35 Final Thoughts: Staying Strong After 40

If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

How do you build explosive power, improve speed, and stay athletic after 30? In this Q&A episode, Judd Lienhard explains the best strength training, sprinting, and power training methods for aging athletes.

⏱ TIMESTAMPS:

00:00:00 - Why Training Intent Matters for Speed and Power
00:00:30 - Why You're Getting Slower After 40 Despite Lifting Weights
00:00:56 - Strength vs. Power: Rate of Force Development Explained
00:03:00 - How Dead-Stop Training and Resistance Bands Improve Power
00:06:30 - Ballistic Training, Medicine Ball Throws, and Athletic Movement
00:10:22 - Why Power Training Matters for Longevity
00:11:17 - Heavy vs. Light Weights for Speed and Explosive Strength
00:15:12 - Is Sprinting Safe After 40? How to Start Again
00:21:09 - What Is Explosive Power and How Do You Measure It?
00:23:26 - Power Testing, Motor Unit Recruitment, and the Nervous System
00:28:41 - Do You Need Box Jumps and Plyometrics to Stay Athletic?
00:34:02 - How to Combine Strength, Speed, Power, and Muscle Building
00:37:00 - Workout Order, Neural Loading, and Recovery Strategies
00:41:00 - Submit Questions for Future Episodes

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Landmine training offers a unique way to develop explosive strength, rotational power, and athleticism, particularly for those looking to maintain their performance as they age.

Alex Kanellis, founder of Landmine University, breaks down what makes landmine training different from traditional barbell lifting and how it can be incorporated into an effective strength training program.

Expect to learn how landmine cleans, jerks, and snatches develop full-body power, why rotational strength is important for athletic performance, how landmine training compares to Olympic lifting, and why it can be a valuable option for athletes dealing with mobility limitations or previous injuries.

TIMESTAMPS:

00:00:00 - Introduction: Landmine Training and Explosive Power
00:03:36 - What Is Landmine Training? Alex Kanellis' Athletic Background
00:07:29 - Landmine Cleans, Jerks, and Snatches vs. Olympic Lifts
00:13:25 - Mobility Limitations and Power Training After 40
00:20:29 - Why Catching Heavy Weights Develops Athletic Power
00:23:01 - Landmine Resistance Curves, Bar Speed, and Bands
00:27:00 - Rotational Strength, Spinal Movement, and Athletic Performance
00:34:14 - Landmine Training for Home Gyms, Sprinting, and Lower-Leg Strength
00:40:49 - How to Program Landmine Exercises Into Your Workout
00:45:23 - Training Longevity, Landmine University, and Final Thoughts

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💪 Build your own custom protein powder with True Nutrition! Choose your ingredients, flavor, and sweetener to create a protein blend that's right for you. Get 20% off your first order at truenutrition.com/judd with code JUDD

If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

How much training volume do you actually need to build muscle and strength? In this Q&A episode of the Judd Lienhard Podcast, Judd explains junk volume, workout frequency, muscle growth, and the minimum effective dose for strength training.

Chapters:
00:00:00 - Introduction: Intensity, Volume, and Training Frequency
00:00:25 - What Is Junk Volume? Are You Doing Too Many Exercises?
00:06:04 - Do You Need Muscle Soreness for an Effective Workout?
00:09:04 - Is Strength Training Twice a Week Enough After 40?
00:12:52 - How Much Zone 2 Cardio Do You Really Need?
00:15:15 - Should You Change Exercises Every Few Weeks?
00:18:05 - Can Cycling and Rowing Replace Sprinting?
00:20:08 - How Much Warm-Up and Mobility Work Is Necessary?
00:23:24 - Minimum Effective Dose: Efficient Training vs. Laziness
00:25:22 - How to Improve Recovery and Keep Building Strength
00:30:00 - Final Thoughts

💪 Judd's resistance bands:
https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack

Follow Judd Lienhard:
📱Instagram: https://www.instagram.com/juddlienhard/
📺 YouTube: @JuddLienhard
📖 Substack: https://substack.com/@juddlienhard
🌐 Website: https://www.juddlienhard.com/

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This episode is brought to you by LMNT

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What is the best minimalist workout plan for building strength, muscle, endurance, and athleticism without spending hours in the gym? Judd Lienhard explains how to simplify strength training and cardio for maximum results.

⏱ TIMESTAMPS:
00:00:00 – Why Strength and Conditioning Are the Foundation of Fitness
00:00:21 – Simplifying Your Training for Better Results
00:01:45 – The Physical Capabilities Everyone Should Train
00:03:40 – Why Traditional Bodybuilding Splits Leave Performance Gaps
00:05:15 – The Two Most Important Types of Exercise
00:06:30 – Why Base Strength Training Builds Muscle, Power, and Athleticism
00:08:20 – Base Strength vs. Peak Strength: Sets, Reps, and Intensity
00:11:15 – How Much Strength Training Do You Actually Need?
00:13:30 – The Best Two-Day Full-Body Strength Training Split
00:16:00 – Strength Training After 40: Maintaining Speed and Power
00:17:30 – HIIT vs. Zone 2 Cardio: Which Is More Efficient?
00:19:15 – Sprint Intervals, Glycolytic Capacity, and VO2 Max
00:22:15 – The Best Cardio Strategy for Busy People
00:23:30 – The 3.5-Hour Weekly Strength and Conditioning Plan
00:25:00 – Final Takeaways: Train Strength, Do Intervals, Keep It Simple

Follow Judd Lienhard:
📱Instagram: https://www.instagram.com/juddlienhard/
📺 YouTube: @JuddLienhard
📖 Substack: https://substack.com/@juddlienhard
🌐 Website: https://www.juddlienhard.com/

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

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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: https://drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

How do you know if you actually need a rest day or if you’re simply mentally exhausted and need to work out? Judd Lienhard explains how stress, recovery, motivation, exercise addiction, and life responsibilities should influence your training.

⏱ TIMESTAMPS:
00:00:00 Training Should Leave You Feeling Better
00:00:33 How to Train During an Overwhelming Season of Life
00:00:57 Why Stress Changes How Much Training You Can Handle
00:03:20 Adjusting Volume, Expectations & Body Composition
00:05:03 Staying Motivated Without a Competition or Goal
00:05:50 Creating Small Fitness Goals to Keep Training Interesting
00:08:26 Mentally Exhausted: Work Out or Take a Rest Day?
00:08:37 Physical Signs You Actually Need More Recovery
00:11:17 Can Training Make Stress and Burnout Worse?
00:11:32 Exercise Addiction & Using the Gym as an Escape
00:14:01 How to Prioritize Sleep, Training, Nutrition, Work & Family
00:14:11 Why Everything Can’t Be a Priority
00:17:00 Small Wins, Habit Building & Giving Yourself Grace
00:19:55 Closing Thoughts

💪 Judd's resistance bands:
https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack

Follow Judd Lienhard:
📱Instagram: https://www.instagram.com/juddlienhard/
📺 YouTube: @JuddLienhard
📖 Substack: https://substack.com/@juddlienhard
🌐 Website: https://www.juddlienhard.com/

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: http://davidprotein.com/judd

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: https://drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Want to build a workout program that actually makes you stronger, fitter, and more athletic? Judd Lienhard breaks down how to create an effective strength and conditioning program from the ground up.

Learn how to structure your training week, choose exercises, manage training volume, use periodization, improve recovery, train your nervous system, and build a workout routine around YOUR goals, schedule, and abilities.

⏱ TIMESTAMPS:
00:00:00 How to Build Your Own Training Program
00:03:30 Why You Need Training Cycles
00:07:30 Step 1: Test Your Current Fitness
00:13:00 Step 2: Choose Your Training Focus
00:18:00 Step 3: Pick Your Targeted Capacity
00:25:30 How Much Training Volume Do You Need?
00:31:30 Step 4: Choose the Right Exercises
00:37:30 Step 5: Build Your Training Week
00:41:30 Why “Leg Day” Can Be Misleading
00:44:30 How to Train Your Nervous System
00:50:00 High vs. Low Neural Load Training
00:56:00 Understanding CNS Fatigue and Recovery
01:01:30 Step 6: How to Structure Each Workout
01:06:00 Slow, Flow, Go, Grow & Show
01:10:30 Steps 7–9: Execute, Deload & Retest
01:13:00 The Most Important Programming Lesson

Follow Judd Lienhard:
📱Instagram: https://www.instagram.com/juddlienhard/
📺 YouTube: @JuddLienhard
📖 Substack: https://substack.com/@juddlienhard
🌐 Website: https://www.juddlienhard.com/

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: http://davidprotein.com/judd

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: https://drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Join Judd’s 6-Week FALL SHRED Challenge, for a limited time 25% Off:

https://www.joinplaybook.com/50k-fall-fit-judd-lienhard?utm_source=creator_judd&utm_medium=instagram&utm_campaign=50k_challenge_fallfit&utm_content=judd_lienhard

Fitness Programming + Nutrition Guide to get you shredded in 6-weeks. The Challenge kicks off on Sept 28, join now while there’s still time!

How much training do you actually need to build strength, stay lean, improve cardio, and remain healthy as you get older? In this Q&A, Judd Lienhard explains how to get more from less training when work, family, recovery, and real life limit the amount of time you can spend in the gym.

⏱ TIMESTAMPS:
00:00:00 - How to Train in the Real World
00:01:02 - Only Have 3 Hours a Week to Train? Start Here
00:02:59 - Strength vs. Cardio for Longevity and Fat Loss
00:06:33 - The Minimum Amount of Training to Make Progress
00:07:47 - Are You Under-Recovered or Just Unmotivated?
00:09:45 - Complete Rest Day vs. Active Recovery
00:11:38 - Is Walking Enough Cardio?
00:13:04 - Cold Plunges, Hypertrophy, and Recovery
00:15:15 - How to Train With a Physically Demanding Job
00:18:48 - What to Change When Your Body Feels Beat Up
00:21:25 - Should You Train After a Bad Night of Sleep?

💪 Judd's resistance bands:
https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack

Follow Judd Lienhard:
📱Instagram: https://www.instagram.com/juddlienhard/
📺 YouTube: @JuddLienhard
📖 Substack: https://substack.com/@juddlienhard
🌐 Website: https://www.juddlienhard.com/

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: http://davidprotein.com/judd

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: https://drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Train with me using my app at juddlienhard.com and use code "JLPOD" for 30% off your first year.

How should kids strength train, sprint, lift weights, and develop athleticism safely? Judd Lienhard breaks down youth strength training, speed development, athletic development, and the biggest mistakes parents and coaches make when training young athletes.

⏱ TIMESTAMPS:
00:00:00 Why coaching kids makes you a better coach
00:04:00 The biggest mistakes parents make with youth training
00:07:00 Building trust and confidence in young athletes
00:11:00 Why every kid needs to leave with a win
00:15:00 Should kids lift weights?
00:19:00 How young athletes actually get stronger
00:23:00 The best exercises and movements for kids
00:27:00 Why sprinting, jumping and throwing matter
00:32:00 Why kids don't need exhausting conditioning
00:36:00 Sprint training for young athletes
00:39:00 Growth spurts and overuse injuries
00:45:00 Managing pain, recovery and youth sports volume
00:50:00 The best sports for athletic development
00:54:00 Sports and training to approach carefully
00:59:00 Building athleticism that lasts for life

Follow Judd Lienhard:
📱Instagram: https://www.instagram.com/juddlienhard/
📺 YouTube: @JuddLienhard
📖 Substack: https://substack.com/@juddlienhard
🌐 Website: https://www.juddlienhard.com/

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: http://davidprotein.com/judd

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: https://drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

In this Q&A episode of the Judd Lienhard Podcast, Judd breaks down why calories in vs. calories out isn't always the best place to START when your goal is weight loss and what he believes you should focus on first.

⏱ TIMESTAMPS:
00:00:00 Why Nutrition and Fat Loss Are So Confusing
00:01:23 Do You Need a Calorie Deficit to Lose Weight?
00:02:30 Why Cutting Calories Immediately Can Backfire
00:04:15 What to Focus on Before Calories
00:05:31 Food Quality, Protein, Fiber & Micronutrients
00:06:15 Signs of Poor Nutrient Partitioning
00:07:00 Gut Health, Inflammation & Metabolic Health
00:09:00 Blood Sugar, Insulin Sensitivity & Energy
00:11:03 How Long Does It Take to Improve Insulin Sensitivity?
00:11:52 How to Eat More Food and Still Lose Fat
00:13:00 Foods to Eat Less Often for Fat Loss
00:13:55 The Knife-and-Fork Rule for Better Nutrition
00:15:00 Why Trail Mix Isn't "Office Mix"
00:16:03 How to Lean Out for Good

Join Judd’s 6-Week FALL SHRED Challenge, for a limited time 25% Off:

https://www.joinplaybook.com/50k-fall-fit-judd-lienhard?utm_source=creator_judd&utm_medium=instagram&utm_campaign=50k_challenge_fallfit&utm_content=judd_lienhard

Fitness Programming + Nutrition Guide to get you shredded in 6-weeks. The Challenge kicks off on Sept 28, join now while there’s still time!

Read Judd's "How to Lean Out for Good" article:
https://juddlienhard.substack.com/p/how-to-lean-out-for-good

Follow Judd Lienhard:
📱Instagram: https://www.instagram.com/juddlienhard/
📺 YouTube: @JuddLienhard
📖 Substack: https://substack.com/@juddlienhard
🌐 Website: https://www.juddlienhard.com/

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: http://davidprotein.com/judd

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: https://drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

How should a beginner start working out? In this episode, Judd breaks down the 5 training principles every beginner should understand before worrying about complicated workout programs, extreme intensity, or burning more calories.

From walking and strength training to building muscle, improving movement, metabolic flexibility, and workout consistency, these fundamentals create the foundation for long-term fitness progress.

⏱ TIMESTAMPS:
00:00:00 The Perfect Workout for Beginners
00:00:18 5 Universal Training Principles
00:01:35 Principle #1: Build the Exercise Habit
00:04:10 Why Motivation and Discipline Aren’t Enough
00:06:15 Make Exercise Fit Your Life
00:08:05 Safety, Consistency & the “Perfect” Workout
00:09:50 Principle #2: Improve Metabolic Flexibility
00:12:35 Why Beginners Should Prioritize Low-Intensity Exercise
00:15:00 Why Walking Works So Well
00:17:10 Principle #3: Build Muscle First
00:19:30 Why Hypertrophy Helps Almost Every Fitness Goal
00:22:10 Principle #4: Move Better Before Moving More
00:24:40 Movement Quality, Mobility & Range of Motion
00:26:30 Principle #5: Hard vs. Intense Training
00:29:20 Why Hard Workouts Don’t Always Build Speed or Strength
00:32:05 Easy vs. Hard vs. Intense Training
00:35:00 Why Easy Training Should Make Up Most of Your Work
00:37:15 The 5 Principles Every Beginner Needs

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This episode is brought to you by David Protein

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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: https://drinklmnt.com/judd

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Should you cold plunge after lifting weights? Do you actually need carbs before a workout? And should your pre-workout nutrition change depending on whether you’re strength training, bodybuilding, running, or doing conditioning?

In this Q&A episode of the Judd Lienhard Podcast, Judd breaks down cold plunge timing, sauna benefits, pre-workout carbs, glycogen, fat loss, fasted training, workout nutrition, and what to eat when nighttime hunger hits.

⏱ TIMESTAMPS:
00:00:00 Cold Plunge After Training: Does It Hurt Your Gains?
00:02:43 Infrared Sauna vs. Traditional Dry Sauna
00:04:53 Should You Use a Sauna After a Workout?
00:06:06 Do You Need Carbs Before Training?
00:08:00 Glycogen, Exercise Intensity & the Talk Test
00:11:23 Should You Eat Carbs Before Training for Fat Loss?
00:15:22 Pre-Workout Nutrition for Lifting vs. Cardio
00:18:28 Judd’s David Protein Bar Record
00:18:51 How to Stop Nighttime Hunger & Cravings
00:22:03 Protein Before Bed, Anabolism & the Final Debate

💪 Judd's resistance bands:
https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack

Follow Judd Lienhard:
📱Instagram: https://www.instagram.com/juddlienhard/
📺 YouTube: @JuddLienhard
📖 Substack: https://substack.com/@juddlienhard
🌐 Website: https://www.juddlienhard.com/

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: http://davidprotein.com/judd

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: https://drinklmnt.com/judd

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Should men and women train differently? Judd breaks down the differences between male and female strength training, exercise selection, recovery, hormones, training volume, cardio, mobility, and performance.

Learn how biological differences between men and women can affect strength training, muscle growth, endurance, recovery, range of motion, exercise selection, and how close you should train to failure.

⏱ TIMESTAMPS:
00:00:00 - Should Men and Women Train Differently?
00:01:45 - Hormonal Differences & the Menstrual Cycle
00:05:05 - How Women Can Adjust Training Throughout the Month
00:10:25 - Strength, Power & Neurological Differences
00:11:20 - Why Women Can Handle More Training Volume
00:14:15 - Why Men Need More Cardio & Mobility
00:15:30 - Why Women Should Lift Heavier & Train for Power
00:18:45 - Training to Failure: Men vs. Women
00:22:40 - Anatomy, Range of Motion & Exercise Selection
00:33:00 - How Men and Women Should Actually Train

💪 Judd's resistance bands:
https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack

Follow Judd Lienhard:
📱Instagram: https://www.instagram.com/juddlienhard/
📺 YouTube: @JuddLienhard
📖 Substack: https://substack.com/@juddlienhard
🌐 Website: https://www.juddlienhard.com/

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: http://davidprotein.com/judd

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: https://drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

How much strength training do you actually need, and can too much cardio hurt your muscle gains? In this Q&A episode of the Judd Lienhard Podcast, Judd breaks down training volume, cardio, muscle growth, HIIT, sprinting, strength training for runners, fat loss, recovery, and more.

💪 Judd's resistance bands:
https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack

⏱ TIMESTAMPS:
00:00:00 – Why HIIT Is the "Jack of All Trades"
00:00:29 – How Much Training Volume Do You Need for Strength & Power?
00:04:02 – Strength vs. Hypertrophy Training Volume
00:04:24 – How to Maintain Strength Without Losing Progress
00:05:18 – How Much Cardio Should You Do for Weight Loss?
00:08:33 – Does Cardio Kill Your Muscle Gains?
00:11:36 – How Ultra Runners Should Strength Train
00:15:32 – HIIT & Agility vs. Traditional Cardio
00:17:51 – Are Battle Ropes Actually Useful?
00:23:27 – Should You Sprint to Get Lean and Muscular?
00:26:51 – Strength Training Tips for Women
00:30:45 – How to Submit a Question for the Podcast

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: http://davidprotein.com/judd

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: https://drinklmnt.com/judd

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“Functional training” has become one of the most overused and misunderstood terms in fitness. Some people associate it with kettlebells, unstable surfaces, unilateral exercises, carries, sandbags and multiplanar movement. Others hear the term and immediately dismiss the entire concept.

In this episode of the Judd Lienhard Podcast, Judd argues that both sides are missing the point.

Functional training is not a specific style of exercise. By definition, training is functional when it improves the function or performance that matters to the individual doing it. That means the same exercise can be functional for one athlete, non-functional for another and potentially dysfunctional for someone else.

⏱ TIMESTAMPS:
00:00:00 What Functional Training Actually Means
00:00:15 The Problem With “Functional” vs. “Non-Functional” Training
00:00:43 Defining Functional, Non-Functional & Dysfunctional Exercise
00:02:30 Why Strength Training Is Usually Functional
00:05:10 Can Bodybuilding Make You Less Athletic?
00:08:00 Why Compound Lifts Improve Athletic Performance
00:10:45 The Real Reason Bodybuilders Can Look Unathletic
00:14:05 Why Machines & Bodybuilding Can Still Be Functional
00:17:20 Why Strong Athletes Need Different Training
00:19:55 The Case for Isolation Exercises
00:23:45 Why Leg Extensions & Biceps Curls Aren’t “Useless”
00:27:05 Compound vs. Isolation Training Explained
00:29:15 Why Machines Can Be MORE Functional Than Free Weights
00:32:55 When an Exercise Becomes Non-Functional
00:35:20 Strength Training for Boxers & Athletes
00:38:25 Why the Same Exercise Works Differently for Every Sport
00:40:15 The Case for “Functional” Training
00:42:30 Special Strength & Bridging the Gap to Athletic Performance
00:45:20 The Problem With Functional Training Dogma
00:47:45 The Problem With Barbell-Only Training
00:49:55 How to Choose Exercises Based on YOUR Needs
00:52:20 How Judd Structures His Own Training
00:55:00 Finding the Right Balance of Strength, Power & Isolation Work
00:56:40 Stop Asking Whether an Exercise Is “Functional”

Follow Judd Lienhard:
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📺 YouTube: @JuddLienhard
📖 Substack: https://substack.com/@juddlienhard
🌐 Website: https://www.juddlienhard.com/

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: http://davidprotein.com/judd

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: https://drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

In this Q&A episode of the Judd Lienhard Podcast, Judd answers questions about transitioning from bodybuilding to athletic training, balancing fitness with a busy life, strength training for combat sports, training while practicing a sport, military fitness, rucking, leg training frequency, Bulgarian split squats, walking lunges, and the optimal dose of plyometrics.

⏱TIMESTAMPS:
00:00:00 How Much Time Do You Really Need to Train?
00:00:25 How to Transition From Bodybuilding to Athletic Training
00:04:08 How to Balance Training With a Busy Schedule
00:06:37 You Have More Time to Work Out Than You Think
00:07:18 How to Divide Strength Training and Cardio
00:09:51 Best Strength Exercises for Combat Sports
00:12:08 How Often Should Athletes Strength Train?
00:14:35 Judd's Military Training vs. How He Trains Now
00:19:02 Are Daily Lunges and Rucking Too Much?
00:19:52 How Often Should You Train Legs?
00:22:15 Walking Lunges vs. Bulgarian Split Squats
00:24:02 How Much Plyometric Training Should You Do?
00:28:58 Submit Your Questions for the Next Q&A

💪 Judd's resistance bands:
https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack

Follow Judd Lienhard:
📱Instagram: https://www.instagram.com/juddlienhard/
📺 YouTube: @JuddLienhard
📖 Substack: https://substack.com/@juddlienhard
🌐 Website: https://www.juddlienhard.com/

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: http://davidprotein.com/judd

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: https://drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Full body workouts can build strength, muscle, power, and athleticism without requiring six days a week in the gym. In this episode, Judd explains why total body training may be one of the best workout splits for men over 40, busy adults, and anyone struggling with recovery.

If your current bodybuilding split leaves you constantly sore, run down, or unable to train consistently, switching to a full body workout routine could help you train more efficiently while maintaining muscle, strength, power, mobility, and athletic performance.

📲 Try my training app with a FREE 7-day trial:
👉 https://www.juddlienhard.com/
Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video.

💪 Judd's resistance bands:
https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack

Follow Judd Lienhard:
📱 Instagram: @juddlienhard
🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg
📺 YouTube: https://www.youtube.com/@JuddLienhard
💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days
https://www.juddlienhard.com/

⏱ TIMESTAMPS:
00:00:00 Why Feeling Destroyed Doesn't Mean More Muscle
00:01:02 Why Judd Wants You to Consider Total Body Training
00:02:10 How Bodybuilding Culture Created the Bro Split
00:04:15 Why Elite Athletes Use Full Body Workouts
00:06:20 Why Training Changes in Your 30s, 40s & 50s
00:08:35 Recovery, Aging & Training Frequency
00:11:05 Why Hypertrophy Shouldn't Be Your Only Goal
00:13:00 Where Power Training Fits Into Your Workout Split
00:15:00 Full Body Training 2–3 Days Per Week
00:17:00 The Push, Pull & Leg Focused Full Body Split
00:19:00 Using an 8–10 Day Training Microcycle
00:21:10 Power vs Strength vs Hypertrophy Training
00:23:10 Undulating & Block Periodization Explained
00:25:05 Conjugate Training for Full Body Workouts
00:27:00 Judd's Two-Pattern Training Protocol
00:29:15 How to Spread Weekly Training Volume
00:32:00 Why Full Body Training Improves Recovery
00:34:05 Compound Exercises & Real-World Athleticism
00:36:15 The Essential Squat, Hinge, Push & Pull Patterns
00:38:40 Horizontal vs Vertical Push & Pull Exercises
00:41:00 How Much Exercise Variety Do You Actually Need?
00:43:00 Using Isolation Exercises in Full Body Training
00:45:00 How to Vary Strength, Power & Hypertrophy Stimuli
00:47:00 Who Should Switch to Total Body Training?

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: http://davidprotein.com/judd

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: https://drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

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Should you cold plunge after training? Judd Lienhard breaks down cold plunge timing, sauna for recovery, and why stacking recovery protocols on top of hard training can work against you.

This week's Q&A covers CNS fatigue and how to gauge readiness to train, whether heavy sets or moderate sets are harder on your joints, and the warm-up Judd uses to protect arthritic knees. Plus a long answer for a 48-year-old lifter who's scared to squat because something new hurts every time he walks into the gym: concentric-only training, box squats, pre-fatiguing the joint, and how to keep making progress when full range of motion under heavy load is off the table.

If you're in your 30s, 40s, or 50s and trying to stay athletic without breaking down, this one's for you.

Judd trains real people through MASS METHOD (Mobility, Agility, Strength, Speed). The app is normally $129 a year. Podcast listeners get 30% off, which comes out to less than $8 a month. Grab it HERE with code: JLPOD.

Follow Judd Lienhard:
📱 Instagram: @juddlienhard
📺 YouTube: @juddlienhard
📖 Substack: @juddlienhard
🌐 Website: https://www.juddlienhard.com/

⏱ TIMESTAMPS:
00:00:00 – How to train when your joints hurt
00:00:26 – CNS fatigue, readiness to train and sleep disruption
00:03:18 – When should you cold plunge around training?
00:05:42 – Sauna for recovery, BDNF and mitochondrial benefits
00:07:02 – Heavy vs. moderate reps: which is harder on your joints?
00:08:20 – Why rep speed matters more than load for joint pain
00:09:20 – The isometric warm-up Judd uses to protect his joints
00:10:50 – The fitness trend Judd wants gone: optimization culture
00:13:22 – The key to staying consistent with training
00:14:05 – Why adaptability beats motivation
00:16:38 – "I'm 48 and everything hurts." How to keep lifting
00:17:33 – Training advice for lifters over 40
00:18:08 – Judd's meniscus injury, arthritis and training around it
00:19:15 – Concentric-only training for strength and muscle
00:20:00 – How to squat with knee or back pain
00:20:55 – Heavy box squats vs. full-range goblet squats
00:21:25 – Isolation work, sled pushes and pre-fatiguing the joint
00:22:23 – Final thoughts and weekly Q&A

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: http://davidprotein.com/judd

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: https://drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥