The Judd Lienhard Podcast

Can you build strength and muscle while dealing with back pain, joint pain, or an injury? In this episode, Judd breaks down how to modify your workouts, manage pain, and support injury recovery without giving up on your training goals.

From rotator cuff injuries and lower back pain during squats to hip flexor issues, knee pain, golfer's elbow, and ankle sprains, Judd answers common questions about training around injuries and avoiding setbacks.

You'll learn how to choose exercises that work around painful joints, adjust your technique and training intensity, improve mobility, and progressively rebuild strength as you recover.

Whether you're managing a nagging injury or trying to prevent recurring problems, this episode offers practical strategies to help you train smarter, recover effectively, and stay athletic for the long haul.

THIS EPISODE IS BROUGHT TO YOU BY:

True Nutrition

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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

This podcast episode contains a paid partnership with two brands who help to support this channel. It is because of brands like these that we are able to provide the content we do for free.

⏱ TIMESTAMPS:
00:00:00 - Introduction: Injury Prevention, Joint Stress & Recovery
00:01:38 - Today's Q&A: Training Around Injuries
00:02:09 - Rotator Cuff Injuries: How to Train With Shoulder Pain
00:06:52 - Lower Back Pain During Squats: Bracing & Mobility
00:11:41 - Hip Flexor Pain: Mobility, Stretching & Exercise Modifications
00:15:26 - Knee Pain When Squatting: Knee-Friendly Exercises
00:17:43 - Golfer's Elbow: How to Modify Upper Body Training
00:20:50 - Ankle Sprain Recovery: Rebuilding Mobility & Strength
00:24:13 - Closing Thoughts

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

DISCLAIMER:
This episode provides general fitness education and is not a substitute for individualized medical advice, diagnosis, or physical therapy. Consult a qualified healthcare professional for suspected tears, significant injuries, persistent pain, or rehabilitation guidance. Exercise modifications should be based on individual symptoms and professional recommendations.

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 muscle effectively? Judd Lienhard breaks down hypertrophy training, the best sets and reps for muscle growth, training frequency, workout splits, and progressive overload.

Learn how to gain muscle, choose the right exercises, optimize your training volume, improve recovery, and build bigger muscles without wasting time on ineffective workouts.

THIS EPISODE IS BROUGHT TO YOU BY:

True Nutrition

💪 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 with Code: JUDD at https://truenutrition.com/judd

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

This podcast episode contains a paid partnership with brands who help to support this channel. It is because of brands like these that we are able to provide the content we do for free.

⏱ TIMESTAMPS:

00:00:00 – Introduction: What Really Builds Muscle?
00:02:00 – Hypertrophy Training Explained
00:05:39 – Choosing the Best Exercises for Muscle Growth
00:06:44 – How Often Should You Train Each Muscle Group?
00:12:00 – How Many Sets Per Week to Build Muscle?
00:15:55 – Training Intensity and Reps to Failure
00:18:14 – Best Rep Ranges for Muscle Size and Strength
00:20:56 – Why You're Not Building Muscle
00:26:20 – Nutrition, Protein, Sleep, and Muscle Recovery
00:29:26 – Progressive Overload and Breaking Plateaus
00:31:11 – Best Workout Splits for Beginners and Advanced Lifters
00:36:55 – Machines vs. Free Weights for Hypertrophy
00:40:07 – Mechanical Tension, Tempo, and Muscle Growth
00:45:58 – Why Training to Failure Can Hurt Your Gains
00:48:59 – Optimizing Recovery and Training Volume

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How many sets and reps do you need to build muscle? Learn the best rep ranges for hypertrophy, optimal weekly training volume, and how close to failure you should train for maximum muscle growth.

In this Q&A episode of the Judd Lienhard Podcast, Judd answers listener questions about one of the most popular topics in strength training: how to build muscle effectively. He explains muscle hypertrophy, progressive overload, machines vs. free weights, and how to build bigger muscles without heavy squats, deadlifts, or unnecessary training volume.

THIS EPISODE IS BROUGHT TO YOU BY:

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

Underdog Sports

New users can score $50 in bonus entries when you play $10. Use code JUDD when you download today. https://www.underdogsports.com/

Trading involves risk including total loss of positions. Content is promotional and not a recommendation to trade. Terms apply. Promotion issued by affiliate. For a fantasy contest, must be 18 plus, 19 plus in Alabama, Nebraska, 19 plus in Colorado, for some games, 21 plus in Arizona and Virginia. Concerned with your play? Call 1-800-MY-RESET. Or 1-800-GAMBLER. In New York, call the 24-7 HOPE line at 1-877-8-HOPE-NY or text HOPE-NY.

⏱ TIMESTAMPS:
00:00:00 Introduction: Do You Need Heavy Weights to Build Muscle?
00:01:45 Best Rep Range for Muscle Growth
00:02:55 Muscle Fiber Recruitment and Effective Reps
00:05:03 How Heavy Should You Lift to Build Muscle?
00:06:10 Progressive Overload Without Increasing Weight
00:07:51 Should You Train to Failure for Hypertrophy?
00:09:39 Why Stopping Short of Failure Can Be Better
00:13:21 How Many Sets Per Week for Muscle Growth?
00:15:54 Training Volume, Recovery, and Diminishing Returns
00:16:59 Machines vs. Free Weights for Building Muscle
00:18:51 How to Build Muscle With Lower Back Pain
00:19:49 Best Leg Exercises Without Spinal Loading
00:21:44 How to Build Bigger Legs With Bad Knees
00:23:38 Partial Reps vs. Full Range of Motion
00:26:36 Sled Pushes and Bike Sprints for Bigger Legs

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

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. 🎙️

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.

THIS EPISODE IS BROUGHT TO YOU BY:

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

Underdog Sports

New users can score $50 in bonus entries when you play $10. Use code JUDD when you download today. https://www.underdogsports.com/

Trading involves risk including total loss of positions. Content is promotional and not a recommendation to trade. Terms apply. Promotion issued by affiliate.

TIMESTAMPS:

00:00:00 Introduction: Get Athletic in Just 3 Hours a Week
00:01:00 How to Get in the Best Shape of Your Life
00:03:30 The 3-Hour Weekly Workout Plan
00:04:06 Minimum Effective Dose for Athletic Performance
00:07:36 Cardio vs. Strength Training: The Interference Effect
00:08:26 How to Structure Your Weekly Training Split
00:09:52 The Slow, Flow, Go, Grow, Show Training Method
00:10:00 SLOW: Warm-Up, Mobility, and Movement Prep
00:12:50 FLOW: Plyometrics and Athletic Movement Prep
00:14:57 GO: Speed, Power, and Explosive Training
00:20:40 GROW: Full-Body Strength Training and Muscle Growth
00:26:00 SHOW: Isolation Exercises and Hypertrophy
00:31:05 Day 2: Sprint Interval Training for Conditioning
00:33:43 The 20-Second Sprint Interval Workout
00:36:49 Day 4: Full-Body Strength and Agility Training
00:41:48 Day 5: HIIT for VO2 Max and Endurance
00:44:57 Complete 3-Hour Weekly Workout Plan
00:46:34 Final Advice: Train Like an Athlete

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. 🎙️

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

1. Zercher Squats
2. Walking Lunges
3. Weighted Carries
4. Single-Arm Incline Dumbbell Press
5. Single-Arm Dumbbell Rows
6. Grounded Rotations
7. Banded Kettlebell Front Swings
8. Trap Bar Deadlifts
9. 45-Degree Hip Extensions
10. 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

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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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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/

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. 🎙️

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/

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. 🎙️