The Judd Lienhard Podcast

In this Q&A episode, Judd answers another round of listener questions covering everything from fixing the "skinny fat" physique to learning a new sport later in life, how to structure sprint training, whether you should train while sore, and why carbohydrates may be one of the most underrated tools for building muscle.

⏱ TIMESTAMPS
00:00:00 Intro
00:00:27 How to Fix Being Skinny Fat
00:05:04 Should You Learn a New Sport After 40?
00:08:12 Should You Lift When You're Sore?
00:11:30 How to Maintain Muscle Without Getting Bigger
00:13:29 Do You Need Carbs to Build Muscle?
00:15:49 Why Do You Get Food Comas After Eating?
00:17:56 Are Finisher Exercises Worth It?
00:19:52 Where Should Balance Training Fit?
00:21:18 Sprint Before or After Leg Day?
00:25:11 Would You Rather: Sand in Your Shoes or an Itch You Can't Scratch?
00:26:02 Belt Squats vs. Back Squats for Old Back Injuries
00:31:00 Final Thoughts

📲 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/
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: 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: 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 episode, Judd answers one of the biggest questions in fitness:
If your goal is simply to become as fit, athletic, healthy, and capable as possible, what should your week actually look like?
Rather than chasing trends or specializing in one physical quality, Judd lays out a practical blueprint that balances strength, hypertrophy, power, metabolic conditioning, aerobic fitness, mobility, and recovery into one sustainable weekly program. The goal isn't to maximize one attribute while sacrificing everything else, it's to build a body that performs well across the board while fitting into a realistic lifestyle.
00:00:00 Why most people train inefficiently
00:02:45 The goal: optimizing overall fitness instead of specializing
00:08:15 The ideal amount of weekly strength training
00:17:05 Building muscle without unnecessary volume
00:25:42 Why power training matters for everyone
00:36:18 Dead-stop lifts, jumps & explosive training methods
00:45:10 Structuring the perfect strength workout
00:57:20 The ideal two-day weekly lifting program
01:04:30 Why bodybuilding isn't the best path for overall fitness
01:08:12 Zone 2 cardio explained
01:16:45 Tempo intervals vs steady-state cardio
01:22:10 VO₂ max training and lactate threshold
01:31:40 HIIT vs Speed Interval Training (SIT)
01:39:18 Agility, mobility, and recovery
01:46:20 Putting the complete weekly training plan together
01:52:35 Periodization vs doing the same workouts every week
01:57:05 Final recommendations for optimizing your fitness
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: 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: drinklmnt.com/judd
Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Should athletes train specifically for their sport—or should they build the physical qualities that make them better athletes? In this Q&A episode of the Judd Lienhard Podcast, Judd answers that question while diving into testosterone replacement therapy (TRT), wrestling strength training, volleyball programming, tendon health, ACL injuries, knee pain during squats, sandbag training, and much more.

📲 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.

⏱ TIMESTAMPS
00:00:00 Intro
00:01:20 If Judd started sports again today
00:03:34 Best foundational sports for young athletes
00:03:52 Best strength training for wrestlers
00:05:11 Why kettlebells are ideal for wrestling
00:05:52 Should strength training be sport specific?
00:08:05 Should you start TRT with normal testosterone?
00:11:20 Sprinting safely after gaining muscle on TRT
00:13:12 Building stronger tendons & preventing injuries
00:14:56 Squatting and deadlifting without an ACL
00:17:05 Neck stiffness and possible solutions
00:18:37 TV show recommendations
00:19:19 Favorite places to visit in Canada
00:19:50 Knee pain during squats: best alternatives
00:21:35 Why sandbag training is so effective

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

Judd’s MASS METHOD program combines strength, hypertrophy, conditioning, and recovery into a complete system designed to help you build muscle, stay athletic, and continue performing for decades.

Start your free trial today: https://my.playbookapp.io/judd-lienhard/checkout?utm_source=creator_judd&utm_medium=instagram&utm_campaign=50k_challenge_heatwave&utm_content=judd&sessionId=_fbc%3Dfb.1.1783283185339.PAcGRvZgJleHRuA2FlbQIxMABzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAacJnJmBvVgpY9CVv0wr1zSwtKjnufCK0nOq5loJDP6pg8Pv7xprAOdPuTiP5w_aem_DbZTLSvxdNs9eWd3YqacRg%3B+_fbp%3Dfb.1.1779723650902.106372543479819711%3B+createdAt%3D2026-07-21T01%3A40%3A36.155Z%3B+utmSource%3Dcreator_judd&creatorId=11715&productId=subscription

In this episode, Judd breaks down the five biggest mistakes people make when training for hypertrophy and explains why so much of today's bodybuilding advice misses the bigger picture. Rather than obsessing over "optimal" exercises, perfect rep schemes, or hitting every muscle from every angle, Judd explains how focusing on the right training principles will consistently produce better results.

⏱ TIMESTAMPS:
00:00:00 Introduction: The Biggest Hypertrophy Myths
00:03:20 Why Muscle Size Is a Characteristic, Not a Capability
00:08:45 Mistake #1: Prioritizing Volume Over Intensity
00:20:15 Finding the Right Training Volume for You
00:29:35 Mistake #2: Obsessing Over Exercise Selection
00:42:40 Why No Exercise Is Irreplaceable
00:49:05 Mistake #3: Overthinking Rep Ranges
01:03:10 Mistake #4: Trying to Hit Every Muscle From Every Angle
01:17:30 Mistake #5: Believing There's Only One Way to Build Muscle
01:28:45 Free Weights vs Machines for Hypertrophy
01:35:20 Full Range of Motion vs Partial Reps
01:41:10 Adapting Training Around Pain and Injuries
01:47:30 Practical Guidelines for Long-Term Muscle Growth
01:50:15 Final Takeaways: Stop Being Dogmatic and Keep Progressing

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

This episode is sponsored by David Protein. David protein bars have the best protein/calorie ratio on the market and they taste delicious. Get free shipping on your first order at: www.davidprotein.com/judd

In this Q&A episode of The Judd Lienhard Podcast, Judd answers your biggest questions on strength training, hypertrophy, athletic performance, nutrition, recovery, speed development, and programming.

How should you warm up before lifting? How much volume do you actually need to build muscle? Is protein intake different when cutting versus bulking? Does speed training hurt strength gains? What rep ranges are best for squats? These are just some of the questions covered in this week's episode.

📲 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.

⏱ TIMESTAMPS:
00:00:00 Intro
00:00:20 The best way to warm up before workouts
00:02:52 Minimum effective dose for strength & hypertrophy
00:07:57 Protein intake for muscle gain vs fat loss
00:11:42 Nutrition during different training phases
00:15:33 Linear progression vs double progression
00:18:54 Strength training during wrestling season
00:22:04 Best squat rep ranges
00:24:08 Does speed training interfere with strength?
00:28:38 Grip strength as a CNS fatigue indicator
00:29:59 Outro

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