The Judd Lienhard Podcast

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.

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⏱ 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:
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🌐 Website: https://www.juddlienhard.com/
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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
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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
Zercher Squats
Walking Lunges
Weighted Carries
Single-Arm Incline Dumbbell Press
Single-Arm Dumbbell Rows
Grounded Rotations
Banded Kettlebell Front Swings
Trap Bar Deadlifts
45-Degree Hip Extensions
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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