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.
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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.
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. ⭐️🎧🔥

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. ⭐️🎧🔥