The Judd Lienhard Podcast

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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

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.
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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. ⭐️🎧🔥