{"podcast":{"title":"The Dan John Podcast","slug":"the-dan-john-podcast-444287","podcast_index_feed_id":444287,"rss_url":"https://www.spreaker.com/show/3692824/episodes/feed","website_url":"http://www.danjohnuniversity.com","image_url":"https://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/9ff7159bb0dc15eb2f781453c65975de.jpg","author":"Dan John","episode_count":371,"summary":"Conversations on strength, health, fitness, life, coaching, and anything else that comes up. Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record. Dan has written 14 books and has been coaching for over 40 years. He is a wealth of knowledge and is happy to share it freely.","last_synced_at":"2026-07-31T04:18:57.867677+00:00","page_url":"https://stenobird.com/podcast/the-dan-john-podcast-444287"},"episode":{"title":"EP 354 - ABF, Building Muscle, Mass Made Simple, Strength Standards, Minimalist Program & More","slug":"ep-354-abf-building-muscle-mass-made-simple-strength-standards-minimalist-program-more","published_at":"2026-06-04T17:58:30+00:00","page_url":"https://stenobird.com/podcast/the-dan-john-podcast-444287/ep-354-abf-building-muscle-mass-made-simple-strength-standards-minimalist-program-more","show_page_url":"https://stenobird.com/podcast/the-dan-john-podcast-444287","url":"https://www.spreaker.com/episode/ep-354-abf-building-muscle-mass-made-simple-strength-standards-minimalist-program-more--72347215","audio_url":"https://api.spreaker.com/download/episode/72347215/ep_352.mp3","summary":"00:00 - Intro 00:34 - Can You Build Muscle and Lose Fat at the Same Time? 10:30 - A 20-Minute Minimalist Program for Busy Dads 17:23 - Is Single-Leg Work Overrated for Endurance Athletes? 23:34 - Training Your Glutes Without Loading Your Spine 29:58 - Strength Standards for the Armor Building Formula Press Day 34:15 - Combining Easy Strength With the Armor Building Formula 36:26 - Running Mass Made Simple Without a Squat Rack 40:28 - Dan John’s Current Workout Program 54:50 - Building Muscle with a Physically Demanding Job ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to danjohnunivesity.com/bookstore to get Dan's latest book.","meta_description":"00:00 - Intro 00:34 - Can You Build Muscle and Lose Fat at the Same Time? 10:30 - A 20-Minute Minimalist Program for Busy Dads 17:23 - Is Single-Leg Work…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3735,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-dan-john-podcast-444287/episodes/ep-354-abf-building-muscle-mass-made-simple-strength-standards-minimalist-program-more/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-dan-john-podcast-444287/ep-354-abf-building-muscle-mass-made-simple-strength-standards-minimalist-program-more.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}