The Judd Lienhard Podcast

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In this week's Q&A episode of The Judd Lienhard Podcast, Judd answers listener questions covering everything from sprinting versus jogging and injury recovery to creatine supplementation, shoulder pain, plantar fasciitis, Jefferson curls, and why most people structure their training completely backwards.

Judd explains why exercises are simply tools—not goals—and why effective training starts with identifying the adaptation you're trying to create before selecting the exercises that support it. He also breaks down the difference between hard training and intense training, why many fitness programs fail to develop athletic qualities effectively, and how elite athletes organize their training to maximize strength, speed, power, and conditioning.

Try Judd’s training program, MASS METHOD, free for a week. Build strength and move better. Start Now: https://my.playbookapp.io/judd-lienhard/programs/your-first-week/43816?utm_campaign=50k_challenge&utm_content=all_challenges&utm_medium=instagram&utm_source=playbook&sessionId=_fbp%3Dfb.1.1776551516651.783174122931141347%3B+createdAt%3D2026-04-30T20%3A57%3A02.131Z%3B+utmSource%3Dplaybook&creatorId=11715&productId=subscription

Topics discussed include:

• The real difference between sprinting and jogging
• Why most adults stop training power and speed
• Hard vs. intense training explained
• How elite athletes structure training differently
• Creatine and cognitive performance
• The first steps after a muscle strain
• Why rest and ice may not be the best recovery strategy
• Managing shoulder pain during pressing movements
• Variable resistance and accommodating resistance
• Jefferson curls and spinal flexion training
• Fitness equipment Judd wishes existed
• Flywheel training and eccentric overload
• Plantar fasciitis rehabilitation
• How to return to running, sprinting, and jumping after injury
• Judd's in-person coaching immersion experience
• The Mass Method approach to training

Whether your goal is to build muscle, improve conditioning, become more athletic, recover from injuries, or simply understand how effective training should be organized, this episode offers practical principles that can immediately improve the way you approach fitness.

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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

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Jon Heck returns to The Judd Lienhard Podcast for an objective discussion about anabolic steroids, TRT, performance-enhancing drugs, nutrition, bodybuilding, athletic performance, and long-term health.

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In a fitness industry full of extremes, Judd and Jon take a balanced approach to one of the most controversial topics in strength training. Rather than glorifying or demonizing performance-enhancing drugs, they break down what anabolic steroids actually do, what they don't do, and why nutrition remains the biggest driver of physique transformation.

Want to work directly with Judd? Apply for coaching, training immersions, and other premium coaching opportunities with Judd.

Apply here: https://us21.list-manage.com/survey?u=83e092c07ea55de8a86df56ea&id=418c4f27ca&e=*|UNIQID|*

The conversation explores the differences between natural and enhanced athletes, how steroids affect muscle growth and recovery, common side effects, TRT, growth hormone, insulin, peptides, tendon injuries, and the long-term realities of hormone use.

Jon shares insights from years of coaching athletes and bodybuilders, while Judd provides perspective from his background in strength and performance coaching. Together, they unpack many of the myths surrounding steroids, including "roid rage," athletic performance enhancement, and the belief that drugs alone create elite physiques.

Try Judd’s training program, MASS METHOD, free for a week. Build strength and move better. Start Now: https://my.playbookapp.io/judd-lienhard/programs/your-first-week/43816?utm_campaign=50k_challenge&utm_content=all_challenges&utm_medium=instagram&utm_source=playbook&sessionId=_fbp%3Dfb.1.1776551516651.783174122931141347%3B+createdAt%3D2026-04-30T20%3A57%3A02.131Z%3B+utmSource%3Dplaybook&creatorId=11715&productId=subscription 

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: drinklmnt.com/judd

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

David protein bars have the best protein/calorie ratio on the market. Get free shipping on your first order by going to davidprotein.com/judd

Bro splits have become the punching bag of the modern fitness industry.

According to social media, if you're not doing full body workouts, functional fitness, CrossFit, athletic performance training, or some version of high-frequency programming, you're wasting your time.

But is that actually true?

In this solo episode, Judd defends one of the most criticized training methods in fitness: body part split training. While he still believes full body training is one of the best options for many people, he explains why bro splits continue to work, why they're often misunderstood, and why context matters more than internet fitness dogma.

Judd breaks down the real-world advantages and disadvantages of different workout splits, including full body training, push-pull-legs, upper-lower splits, and traditional bodybuilding routines. He also discusses why the obsession with finding the "optimal" training program often causes people to miss the bigger picture.

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. ⭐️🎧🔥

Phil Daru joins Judd Lienhard for a deep conversation on elite performance, strength and conditioning, mental toughness, resilience, leadership, and the habits that create long-term success.

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As a former professional MMA fighter and three-time World MMA Awards Strength & Conditioning Coach of the Year, Phil has worked with UFC champions, elite athletes, executives, and high performers across multiple industries.

In this episode, Phil and Judd discuss:

•  The principles behind championship-level performance 
•  Why order and virtue matter in life and training 
•  Recovery, HRV, and fatigue management 
•  Building resilience through failure 
•  The importance of preparation 
•  Coaching psychology and communication 
•  Developing athletes and future leaders 
•  Parenting, purpose, and legacy 
•  Conditioning strategies for everyday people 
•  What separates great performers from everyone else 

Follow Phil:

https://www.instagram.com/darustrong/

This episode is packed with actionable lessons for athletes, coaches, entrepreneurs, executives, parents, and anyone pursuing excellence.

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 about CrossFit, training to failure, stubborn belly fat, knee pain, rucking, posture correction, and smarter ways to build muscle without wrecking your body.

Judd explains what CrossFit got right, where modern fitness culture goes wrong, and why many lifters misunderstand concepts like intensity, functional training, and hypertrophy.

He also dives into:

• How to build quads with bad knees
• Why eccentric training matters
• The best exercises for desk workers
• Fixing posture and hip tightness
• Whether you should train while sick
• If rucking hurts strength gains
• How to eat high protein without living on chicken and rice

This episode is packed with practical training advice for lifters, athletes, and anyone trying to get stronger, leaner, and healthier long term.

Timestamps:

00:00 Intro
00:00:37 CrossFit criticism
00:06:09 Fixing posture from sitting all day
00:09:15 Training to failure explained
00:11:16 Building quads with bad knees
00:16:08 Belly fat, hormones & alcohol
00:18:18 Training while sick
00:19:57 Does rucking hurt gains?
00:21:34 Programming “weird” exercises
00:24:28 Protein sources for fat loss

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. ⭐️🎧🔥

VO2 max has officially become the latest obsession in the fitness world — but are people completely misunderstanding what the science actually says?

In this solo episode, Judd breaks down the truth about VO2 max, longevity training, Norwegian 4x4 workouts, Zone 2 cardio, HIIT, and cardiovascular health. He explains why having a high VO2 max matters, but why constantly doing “VO2 max training” may not be the best solution for most people.

Judd dives into the physiology behind aerobic fitness and explains how lung capacity, heart function, red blood cell count, mitochondrial density, body composition, and general physical activity all contribute to longevity and overall health.

He also discusses why fitness influencers and social media gurus often take scientific studies out of context — turning nuanced research into oversimplified training advice that doesn’t work for the average person.

This episode covers:

• What VO2 max actually measures
• Why VO2 max is strongly linked to longevity
• The problem with Norwegian 4x4 workouts for beginners
• Why low-intensity cardio still matters
• Zone 2 vs HIIT vs VO2 max training
• The role of body weight in cardiovascular health
• Why consistency beats intensity for most people
• How fitness studies get misinterpreted online
• Why balanced training is more important than trends
• Strength training, endurance training, and long-term health
• The difference between correlation and causation in exercise science

Whether you’re trying to improve your health, lose weight, build endurance, optimize performance, or simply live longer, this episode provides a practical and balanced perspective on cardiovascular fitness that cuts through the internet hype.

Get Judd’s strength training app FREE for 7 days:
https://juddlienhard.com

Timestamps:
00:00 – Why everyone is suddenly obsessed with VO2 max
02:10 – What VO2 max actually measures
05:08 – Why VO2 max training is misunderstood
08:15 – Lung capacity and breathing mechanics
11:22 – Oxygen delivery, red blood cells, and mitochondria
14:48 – Why body weight impacts VO2 max
18:05 – The problem with Norwegian 4x4 workouts
21:44 – Building sustainable exercise habits
25:10 – HIIT vs steady-state cardio
29:02 – Heart elasticity and aerobic conditioning
33:28 – Why balanced fitness matters
37:10 – Fitness guru culture and internet misinformation
41:55 – Strength training and cardiovascular health
45:40 – Correlation vs causation in exercise science
49:30 – Misinterpreted steroid studies and research
55:18 – What actually improves longevity
59:42 – Final thoughts on VO2 max 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: 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 of the Judd Lienhard Podcast, Judd answers listener questions covering knee arthritis prevention, deadlift safety, CrossFit conditioning, martial arts programming, running-related foot pain, shoulder training, workout splits, deloading, and more.

Judd breaks down the biggest causes of long-term joint pain, why acute injuries often lead to arthritis later in life, and what you can actually do to train for longevity while still getting stronger, more athletic, and more resilient.

The conversation also dives into the risk vs reward of deadlifts, why many athletes misuse them, and how proper programming changes everything. Judd explains why deadlifts can be incredibly valuable for beginners while also discussing why elite athletes often evolve beyond heavy conventional pulling as their training advances.

Other topics include:

•  How to structure strength training when you only have 3 days per week 
•  The best ways to combine martial arts and lifting 
•  Transitioning from bodybuilding into CrossFit 
•  Improving conditioning without burning yourself out 
•  Fixing foot pain when getting back into running 
•  Why Judd uses bands for shoulder training 
•  Deloading correctly for recovery and performance 
•  Glute training with hip thrusts and Bulgarian split squats 
•  Coaches and mentors who shaped Judd’s philosophy 

Whether you're a lifter, athlete, runner, martial artist, CrossFit competitor, or just someone trying to stay healthy and strong for the long haul, this episode is packed with practical training advice you can apply immediately. 

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 solo episode, Judd breaks down one of the most overlooked drivers of weight gain and stalled fat loss: chronic inflammation.

Most people approach fat loss with a simple mindset: eat less, move more. But if your body is under constant stress, that approach can backfire. Chronic inflammation changes how your body functions on a hormonal level, making it harder to lose fat, easier to store it, and nearly impossible to control hunger and recovery.

Judd explains how inflammation is not the enemy—in fact, it’s essential for healing and performance. The real issue is when inflammation becomes chronic due to lifestyle factors like poor sleep, excessive stress, processed foods, alcohol, and improper training. 

When that happens, your body enters a state where:

•  Cortisol stays elevated 
•  Blood sugar becomes harder to regulate 
•  Insulin resistance develops 
•  Hunger hormones increase 
•  Muscle breaks down more easily 
•  Fat storage becomes the priority 

This creates a vicious cycle where the harder you try to diet or train, the worse things can get.

Judd also challenges common fitness advice—especially the idea that more intense workouts and stricter dieting are always the answer. If your system is already inflamed, adding more stress can dig you into a deeper hole.

Instead, this episode focuses on fixing the root causes:

•  Improving sleep quality 
•  Reducing unnecessary stress 
•  Cleaning up your diet 
•  Limiting toxins like alcohol 
•  Training in a way that supports recovery 

If you feel stuck, constantly fatigued, or like your body isn’t responding the way it used to, this episode will give you a clearer understanding of what’s actually going on—and how to start fixing it.

What You’ll Learn

•  The difference between acute and chronic inflammation 
•  How stress from all areas of life adds up 
•  Why cortisol isn’t bad—but chronic elevation is 
•  How inflammation leads to insulin resistance 
•  Why you feel hungrier when you’re inflamed 
•  The real reason “eat less, move more” often fails 
•  How to structure your lifestyle for sustainable fat loss

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 of the Judd Lienhard Podcast, Judd breaks down one of the most misunderstood concepts in fitness: why training less can actually produce better results.

If you’ve been grinding in the gym, struggling to stay consistent with a busy schedule, or feeling like your workouts aren’t delivering the same results as they used to, this episode will help you simplify and refocus your approach.

Judd answers 8 listener questions covering strength training, fat loss, mobility, and how to train effectively as you get older. He explains why advanced athletes need less volume, how to balance intensity and recovery, and what really matters when time is limited.

This episode is especially valuable for busy professionals, parents, and anyone trying to stay strong, lean, and healthy without spending hours in the gym.

What You’ll Learn in This Episode:

•  Why advanced lifters should train less, not more 
•  How to build a home gym (kettlebells vs dumbbells) 
•  The truth about mobility work and when it actually matters 
•  Whether knee sleeves are worth using 
•  Deadlifting after 40: what to adjust and why 
•  How to stay in shape with only 2–3 hours per week 
•  Why “eat less, move more” doesn’t work for fat loss 
•  The benefits of calorie cycling for energy and metabolism 
•  Seed oils, inflammation, and what actually matters

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 sits down with kettlebell expert Clifton Harski to unpack how to build real-world strength, power, and mobility without needing to train like a professional athlete.

Clifton breaks down why kettlebells are one of the most effective—and misunderstood—tools in fitness. From their unique design to their ability to train power in multiple directions, kettlebells offer a level of versatility that traditional barbells and machines often can’t match. 

The conversation dives into the concept of “training for life,” where the goal isn’t just lifting heavier weights, but improving how your body moves and performs in everyday situations. Whether it’s picking up your kids, loading heavy objects, or simply staying injury-free, Judd and Clifton explain how to create more “margin” in your physical capabilities so daily tasks feel easier and safer.

They also challenge common fitness industry beliefs—like the obsession with one-rep max strength—and explore why training for power and movement quality may be more important for most people. Clifton shares how multi-directional training can help prevent injuries, especially for people who haven’t moved outside of straight lines in years.

If you’re someone with limited time, space, or equipment, this episode is especially valuable. Clifton outlines how to build an effective home gym with minimal tools, how to progress your workouts without constantly adding weight, and how to blend kettlebells with other training methods.

This episode is packed with practical advice for anyone looking to get stronger, move better, and train smarter—whether you’re a beginner or an experienced lifter.

What You’ll Learn:

•  Why kettlebells are ideal for real-life strength and movement 
•  How to build power without heavy barbells 
•  The importance of multi-directional training 
•  What “functional strength” really means 
•  How to train athleticism without playing sports 
•  Simple home gym essentials that actually work 
•  How to progress without relying on heavier weights 
•  Why most people misunderstand strength and power 

Connect with Clifton Harski

Instagram: https://www.instagram.com/cliftonharski

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. ⭐️🎧🔥