Strength training Q&A with Judd Lienhard.
In this episode, Judd breaks down common misconceptions around training intensity, deloads, creatine, peptides, gender-specific programming, and why inmates build muscle despite poor nutrition. Direct answers, with real exercise science and practical takeaways.
What Judd covers:
• How inmates get strong with limited food quality
• When deload weeks matter—and when they don’t
• Whether any exercises should be gender-specific
• Creatine: benefits, safety, myths, and proper dosing
• An overview of peptides like BPC-157, TB-500, and MOTS-C
• Judd’s recommended reading list
Key ideas:
• The training stimulus drives adaptation more than perfect nutrition.
• General strength and power work transfers better than most people think.
• Deloads are only effective when you’ve actually been pushing hard.
• Women do not need separate training systems—the fundamentals apply to everyone.
• Creatine is one of the safest, most researched supplements available, and peptides may support recovery depending on individual context.
Judd's Top Fitness Book Recommendations:
- Triphasic Training by Cal Deitz
- Supertraining by Mel Siff & Yuri Verkhoshansky
- Charlie Francis Training System by Charlie Francis
- Becoming a Supple Leopard by Kelly Starrett
- Breathing for Warriors by Dr. Belisa Vranich & Brian Sabin
- The 4-Hour Body by Tim Ferriss
General (Non-Fitness) Books Judd Loves:
- Sapiens: A Brief History of Humankind by Yuval Noah Harari
- The Righteous Mind: Why Good People Are Divided by Politics and Religion by Jonathan Haidt
- The Rebel by Albert Camus
- Tried by War: Abraham Lincoln as Commander in Chief by James McPherson
- Rick Atkinson’s WWII Trilogy:
1. An Army at Dawn
2. The Day of Battle
3. The Guns at Last Light
- Crusade: The Untold Story of the Persian Gulf War by Rick Atkinson
- Ian Toll’s Pacific War Trilogy:
1. Pacific Crucible
2. The Conquering Tide
3. Twilight of the Gods
Some of the product links above are affiliate links, which means Judd may earn a small commission if you make a purchase—at no additional cost to you.
About the Judd Lienhard Podcast:
The show focuses on strength, discipline, and athletic development for real life. Judd breaks down training, mindset, and performance through both long-form episodes and rapid-fire Q&A minis.
New episodes:
• Episodes every Tuesday at 5 a.m. CST
• Q&A episodes every Thursday at 5 a.m. CST
Connect with Judd:
Instagram: @juddlienhard
YouTube: @juddlienhard
Train Judd's MASS Method: juddlienhard.com
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