Comment “SHRED” on my recent Instagram post (linked below) for MASS METHOD: SHRED, my 6-week challenge built to strip fat, build athletic muscle, and transform your body before summer.

This is my favorite challenge to-date. I partnered with Playbook & they’re giving away $50,000 in cash prizes to challenge winners. We start April 13th!

https://www.instagram.com/p/DWRrNqPkZFF/

In this Q&A episode of The Judd Lienhard Podcast, Judd breaks down how to build muscle, lose fat, and structure your training without burning out or falling into the cycle of extreme dieting and inconsistency.

He answers real listener questions on workout splits, balancing cardio with strength training, and why so many people struggle to keep weight off long-term. If you’ve ever felt stuck trying to gain muscle while doing cardio—or frustrated losing and regaining the same weight—this episode gives you a clear, practical framework to move forward.

Judd also dives into how to grow stubborn muscle groups (like legs), fix strength imbalances, and why relying only on compound lifts might be limiting your progress.

In This Episode:

•  How to structure a workout split for strength and functionality 
•  Can you build muscle while doing endurance cardio? 
•  How long it actually takes to see body composition changes 
•  Why most people regain the same 10–15 pounds every year 
•  The biggest mistakes in fat loss and muscle building 
•  How to grow your legs and fix imbalances effectively 
•  The role of habits vs motivation in long-term fitness success 

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

If you want to get strong and conditioned as hell, especially after 40, this episode breaks down exactly how to do it.

In this solo episode, Judd lays out a complete training framework built around simplicity, effectiveness, and long-term results. No fluff, no gimmicks—just the principles that actually move the needle.

Instead of obsessing over perfect exercises or complicated programs, Judd explains how to think like a coach:
 👉 What adaptations you need
 👉 What stimulus creates those adaptations
 👉 How to dose your training for results

This episode walks through the exact structure you can follow to build real strength, improve conditioning, and stay athletic as you age.

💪 In this episode, you’ll learn:

•  The 6-3 rule for strength training 
•  The 6 foundational movement patterns 
•  How to train strength without burning out 
•  The right balance between lifting and conditioning 
•  Why power becomes more important as you age 
•  How to structure your week for maximum progress 
•  The difference between looking fit vs. being truly strong 
•  The biggest mistakes people make with training after 40 

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

To be considered for my upcoming event at my gym in Austin, TX, DM me "ATX" on Instagram!

In this Q&A episode of the Judd Lienhard Podcast, Judd answers a wide range of listener questions covering testosterone, TRT, supplements, strength training, and overall performance.

He starts by breaking down one of the biggest misconceptions in fitness and health today: testosterone levels. Judd explains why your numbers alone don’t determine how you feel, perform, or whether you actually need TRT. He dives into how lifestyle factors like sleep, stress, and overall health play a much bigger role than most people think.

The conversation also covers the different stages of hormone optimization—from natural approaches, to compounds like enclomiphene and HCG, all the way to testosterone replacement therapy. Judd shares his honest thoughts on when these options might make sense, and the long-term considerations that come with them.

On the supplement side, he walks through his personal daily stack, including what he takes for performance, recovery, and general health. He also touches on what actually matters versus what’s often overhyped in the supplement industry.

Training is another major focus of this episode. Judd outlines what an effective 3-day workout routine should look like for building strength and size, why total body training is often the best approach, and how to stay consistent long term.

Additional topics include:

• What to drink during workouts for better performance
• Using BPC-157 for recovery
• Getting back into training after time off (including post-pregnancy)
• The reality of running a steroid cycle vs staying on TRT
• Whether squats and deadlifts are necessary for building strength

This episode is a mix of practical advice, real-world experience, and honest perspective—without the fluff.

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

In this episode of the Judd Lienhard Podcast, Judd breaks down the fundamentals of hypertrophy training and explains what actually works when it comes to building bigger muscles.

Muscle growth is often overcomplicated in the fitness industry, but Judd explains why the most effective hypertrophy principles are actually very simple. Drawing from over 15 years of experience as a strength and performance coach, Judd walks through the key variables that drive muscle growth.

In this episode you'll learn:

• The most effective rep range for hypertrophy
 • Why full range of motion matters for muscle growth
 • How training tempo impacts hypertrophy
 • How many sets per week build the most muscle
 • How close to failure you should train
 • The best training splits for muscle growth
 • The best exercises for each major muscle group

Judd also discusses why many people struggle to build muscle despite training regularly, and how consistency, intensity, and nutrition play a major role in long-term progress.

If your goal is building muscle, gaining size, and improving hypertrophy training, this episode will give you a practical framework you can apply immediately.

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

To be considered for my upcoming events I'm hosting at my gym in Austin, TX, DM me "ATX" on Instagram!

In this Q&A episode of the Judd Lienhard Podcast, Judd answers listener-submitted questions covering strength training, injury prevention, longevity, and practical performance advice.

The episode opens with a discussion on dead hangs vs farmer’s carries as potential indicators of strength and longevity. While both exercises challenge grip strength, Judd explains why loaded carries may provide broader benefits by developing grip endurance, core stability, and gait mechanics at the same time. These types of movements better mimic real-world physical demands and contribute to long-term physical resilience.

Judd also dives into one of the most common issues lifters deal with: shoulder pain and impingement. He explains why the shoulder joint is uniquely vulnerable due to its need for both mobility and stability, and why simply balancing pushing and pulling exercises may not be enough to keep shoulders healthy. He outlines the importance of strengthening external rotation muscles, improving scapular movement, and incorporating exercises that build long-term joint stability.

Another major topic in this episode is biceps tendonitis and shoulder irritation during training. Judd shares practical ways to keep training while recovering, including adjusting pressing grip width, using variable resistance like bands or chains, reducing range of motion temporarily, and incorporating movements like landmine presses and push-up variations to reduce stress on the shoulder joint.

The conversation also covers the ongoing debate around minimalist training shoes vs cushioned running shoes. Judd explains why footwear alone doesn’t determine foot strength and why walking mechanics and gait patterns play a much larger role in long-term joint health.

Later in the episode, Judd explains how he would structure strength training while preparing for an ultramarathon, focusing on maintaining strength with minimal fatigue by using low volume, high intensity lifting.

Additional topics include:

• Music choices for heavy lifting days
• Judd’s experience with Ranger School and military selection
• Massage therapy vs chiropractic treatment for recovery
• How to get started with the MASS Method training app
• Judd’s top five recommended books on psychology, leadership, and society

If you enjoy practical conversations about strength, performance, resilience, and training for life, this episode delivers insights you can immediately apply to your training.

📚 Books Referenced by Judd: 
1. Sapiens: A Brief History of Humankind — Yuval Noah Harari
https://www.amazon.com/Sapiens-Humankind-Yuval-Noah-Harari/dp/0062316095
2. The Righteous Mind: Why Good People Are Divided by Politics and Religion — Jonathan Haidt
https://www.amazon.com/Righteous-Mind-Divided-Politics-Religion/dp/0307455777
3. The Prince — Niccolò Machiavelli
https://www.amazon.com/Prince-Niccolo-Machiavelli/dp/1530915684
4. The 48 Laws of Power — Robert Greene
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This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

In this episode of the Judd Lienhard Podcast, Judd breaks down more of the worst fitness advice still being taught in gyms today and explains why many common training rules are outdated, misunderstood, or applied without context.

Judd has seen countless training myths repeated by trainers, influencers, and gym culture in general. The problem isn’t always that these ideas are completely wrong, it’s that they’re often applied as rigid rules instead of tools.

In part two of this series, Judd tackles five more pieces of commonly repeated fitness advice that may actually be holding people back in their training.

Topics include the myth of always keeping your “chest up and back flat,” why lifters are often told to stay on their heels, the long-standing warning to never let your knees go past your toes, the debate around slow essentrics, and why many lifters misunderstand the purpose of lifting straps.

Judd explains how real strength training should focus on context, progression, and adaptability, rather than blindly following dogmatic cues. You’ll learn how athletes actually move, why tendon strength and joint resilience matter, and how different training strategies can be used to build strength, power, and durability over time.

If you’ve ever been confused by conflicting advice in the gym, this episode will help you understand why so many common lifting rules don’t tell the whole story.

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

Why do so many people struggle to reach their fitness goals—even when they’re motivated and training consistently?

In this Q&A episode of the Judd Lienhard Podcast, Judd answers listener questions about training habits, recovery strategies, tendon health, nervous system fatigue, and how to build a sustainable approach to fitness. The conversation starts with one of the most important topics in fitness: why most people fail to reach their goals.

According to Judd, the real reason people fail isn’t usually the workout program—it’s the lack of foundational habits that support consistency. The gym is often the end result of systems and routines that happen outside the gym, including planning, recovery, adaptability, and lifestyle structure.

Judd also shares the mobility and active recovery tools he uses regularly, including rope flow training and rebounder work, and explains why low-impact movement can play a powerful role in keeping the body healthy between hard training sessions.

Other listener questions lead to discussions on bone density, inflammation and colon health, tendonitis recovery strategies, and how athletes can structure training around nervous system load rather than simply movement patterns.

You’ll also hear Judd explain the concept of undulating neural loading (UNL)—a training system that alternates high-intensity neural stress with lower-intensity days to allow proper nervous system recovery and maximize performance.

The episode wraps up with a conversation about recovery metrics like HRV, grip strength, sleep quality, and other signs that your nervous system might be fatigued.

If you want to train smarter, avoid injuries, and build a fitness routine that actually lasts, this episode is packed with practical insights.

00:00 Why people fail their fitness goals
 00:38 The real foundation of consistent training
 01:48 Mobility work and active recovery routines
 02:54 Strengthening bones through training and nutrition
 03:47 Colon health, inflammation, and diet
 05:41 Tendonitis recovery and Achilles injury prevention
 09:32 Understanding undulating neural loading (UNL)
 12:28 Training according to HRV
 13:21 How to evaluate recovery and readiness
 15:43 Signs of nervous system fatigue
 16:04 What it means to train your nervous system
 18:35 Listener question: Emily the chocolate lab

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

In Part 1 of this two-part series, Judd breaks down five of the most common pieces of fitness advice that sound smart — but often limit your progress.

From “you have to train to failure” to “just stick to the basics,” this episode challenges the black-and-white thinking that dominates the strength and conditioning world. Judd explains why context matters, why intensity doesn’t replace volume, and how rigid thinking around form and programming can hold back both beginners and experienced lifters.

Drawing from 15+ years as a strength and performance coach, former Army Ranger, and college linebacker, Judd dives into the physiology and real-world application behind what actually builds muscle, strength, and athletic performance — without unnecessary burnout or injury.

In This Episode:

• Why training to failure isn’t necessary (and when it makes sense)
• The real role of soreness in muscle growth and recovery
• Volume vs. intensity — and why both matter
• Strict form vs. intelligent movement strategy
• What “stick to the basics” really means
• How beginners should approach leg training
• Minimal effective dose vs. optimal training dose

If you’ve ever felt confused by conflicting training advice or frustrated by stalled progress, this episode will help you rethink your approach.

Part 2 coming soon.

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

In this Q&A episode Judd answers listener questions on muscle growth, recovery, training splits, calorie deficits, cardio interference, high-intensity training, and the breathing strategies nobody talks about.

If you’ve ever wondered:

• Can you build muscle in a calorie deficit?
• How do you recover faster from heavy training sessions?
• What’s the best training split for strength, mobility, and explosiveness?
• How do you keep muscle while cycling a lot?
• Are superfoods actually useful for muscle growth?
• Is high-intensity training the answer?
• How do you consistently find the energy to train?

This episode covers it all — with practical, evidence-based insight.

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

The hips are the foundation for everything.

If your hips aren’t strong, mobile, and stable — your knees, lower back, and performance will eventually pay the price.

In this episode, I break down why squats and deadlifts alone are NOT enough to build truly strong, healthy hips — and why most men are neglecting some of the most important movement patterns in the body.

We dive into:

• Why hip flexor training is one of the most ignored areas in men’s fitness
• The real reason I prioritize lunges over heavy bilateral squats
• How weak abductors and internal rotators contribute to knee pain and ACL tears
• The role of the sacroiliac joint and lumbar-sacral articulation in back health
• Lower cross syndrome and anterior pelvic tilt
• Sciatica, piriformis syndrome, and hip imbalance
• Why gait speed and hip function determine long-term independence
• The missing pieces in most strength programs

Most lifters train hip extension (squats, deadlifts, hip thrusts).
 Very few train:

• Hip flexion
 • Internal and external rotation
 • Abduction and adduction
 • Frontal plane stability
 • Transverse plane control

Your hips are a true ball-and-socket joint. They’re designed to move in every plane — not just up and down.

If you want longevity, performance, durability, and strength that actually carries over to real life, you need more than the basics.

Train smarter.
 Move better.
 Protect your spine and knees.

If this episode helped you, share it with someone who only trains “bench, squat, deadlift” and needs to hear this.

Start training your hips now — your future self will thank you.

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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