The Judd Lienhard Podcast

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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: 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
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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
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 lays out six training methods and technologies he believes have enormous untapped potential. Some already exist in gyms today. Others are becoming increasingly accessible as fitness technology improves. Together, they represent a different way of thinking about strength, power, conditioning, recovery, and long-term physical performance.

⏱ TIMESTAMPS:
00:00:00 Intro
00:01:00 6 Fitness Trends That Could Change How We Train
00:06:47 Why Concentric-Only Training Could Become More Popular
00:14:48 Flywheel Training and Safer Eccentric Overload
00:18:21 Isometric Training for Strength and Longevity
00:23:45 Bar Speed, Velocity Based Training and Power Output
00:29:46 Speed Interval Training vs. Zone 2 and HIIT
00:35:00 Weighted Incline Walking, Rucking and Metabolic Health
00:38:33 What the Gym of the Future Could Look Like
00:40:24 How to Start Using These Training Methods Today

📲 Try my training app with a FREE 7-day trial:
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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 of the Judd Lienhard Podcast, Judd and Mia answer listener questions covering everything from alternatives to sprinting with bad knees to getting back into strength training at 50, recovering from a pec tear, training in a calorie deficit, kettlebell exercises, foot strength, nutrition while traveling, and whether five reps per set can really build muscle.

⏱ TIMESTAMPS
00:00:00 Intro
00:01:22 Best sprint alternatives for bad knees
00:03:24 How to start working out again at 50
00:05:44 Single vs. double kettlebell snatches
00:06:31 Kettlebell windmills and functional strength
00:06:47 Top healthy aging habits after 40
00:08:36 How to maintain muscle after a pec tear
00:12:16 How to start training with Judd's MASS Method
00:13:43 How to strength train in a caloric deficit
00:14:37 Running shoes and Judd's shoe rotation
00:14:54 Judd ranks his favorite cereals
00:15:47 Healthy nutrition tips for road trips and travel
00:17:37 Can five reps per set build muscle?
00:18:16 Judd's current diet and post-workout nutrition
00:20:23 Zercher deadlifts, squats, and hinge training
00:21:41 Foot strength, mobility, gait, and minimalist shoes

📲 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. ⭐️🎧🔥

Most people have heard the phrase, "You can't outwork a bad diet." While that's absolutely true, it has also led many people to underestimate just how important exercise is for achieving and maintaining a lean, healthy body.

In this solo episode of the Judd Lienhard Podcast, Judd breaks down one of the most misunderstood topics in health and fitness: why exercise is critical for fat loss even though it doesn't burn as many calories as most people think.

⏱ TIMESTAMPS:
00:00:00 Introduction
00:01:12 Why most people misunderstand exercise and fat loss
00:04:20 Calories burned vs. long-term weight management
00:08:15 Why muscle doesn't dramatically increase metabolism
00:11:40 The importance of glycogen storage
00:16:05 Metabolic flexibility explained
00:21:30 Why cardio is more important than most people think
00:26:40 Zone 2 cardio and mitochondrial health
00:31:10 Why beginners shouldn't rely on intense workouts
00:36:45 Strength training vs. cardio for body composition
00:42:10 How cravings, fatigue, and glycogen are connected
00:47:55 Building muscle to improve glycogen storage
00:53:30 Why staying active throughout the day matters
00:58:15 The biggest fat loss misconceptions
01:02:30 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 Q&A episode, Judd answers listener questions covering everything from early morning workouts and hydration to sprint mechanics, programming strength training, athletic development, and why chasing every new fitness trend often distracts people from what actually matters.

⏱ TIMESTAMPS:
00:00:00 Introduction
00:00:21 Early Morning Workout Tips
00:02:08 Hydration Before Morning Training
00:02:42 Warm-Up Strategies That Work
00:04:17 Preparing for a Downhill Marathon
00:06:03 Thoughts on the GOATA Movement System
00:11:00 Using Landmine Exercises in Your Program
00:13:12 How Often Should You Rotate Exercises?
00:15:26 Preventing Muscle Knots and Improving Shoulder Mechanics
00:18:23 Podcast Name Discussion
00:19:21 Favorite Parenting Resources
00:21:02 Training Youth Athletes for Speed
00:26:26 Programming Athletes Who Train Once Per Week
00:29:01 Dry Fasting Explained
00:30:57 The Foundations of Becoming a Great Athlete
00:35:13 The Two-Pattern Protocol for Strength and Fitness
00:40:10 Closing Thoughts

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. ⭐️🎧🔥