The BEST Training Program For Hypertrophy | BUILDING MUSCLE With Stan Efferding

Episode 218 of The Super Human Life podcast - How To Eat, Sleep, & Train To Build Muscle & Burn Fat w/ Stan Efferding

Stan Efferding is not your average fitness expert. With an illustrious career spanning over 35 years, he has achieved remarkable success in multiple domains, including bodybuilding, powerlifting, and entrepreneurship. As an IFBB Pro bodybuilder and holder of world records in powerlifting, Stan has earned his place among the elite in the fitness world.

In this enlightening conversation, Stan shares valuable insights into his renowned nutrition program, the Vertical Diet. Discover the core principles of the Vertical Diet, designed for both simplicity and effectiveness. Learn about the pivotal role of essential nutrients like proteins, fats, and carbohydrates in optimizing your nutrition.

Hydration is equally crucial, and Stan provides expert guidance on staying properly hydrated, maintaining an electrolyte balance, and understanding the importance of sodium-glucose concentration in a hydration solution.

But that's not all; Stan also delves into training principles and how to optimize your workouts for peak performance. Explore the significance of quality over quantity in training sessions, reducing the volume of sets, and incorporating rest intervals between sets. Stan emphasizes the importance of efficient workouts that maximize muscle growth while minimizing duration.

Loaded stretching, a concept Stan explores, may hold the key to enhancing hypertrophy. Learn how to incorporate loaded stretching effectively into your workout routines. Additionally, Stan addresses the timing of nutrition, especially carbohydrates, in the context of training, offering valuable strategies for fueling and recovering from your workouts.

Towards the end of this engaging conversation, Stan imparts life wisdom that goes beyond fitness and nutrition. He discusses the concept of becoming the "CEO of your life" by setting clear goals and priorities, avoiding distractions, and staying focused on what truly matters. Stan references Jordan Peterson's idea of "Design the Day You Want" as a guiding principle for personal success.

Don't miss this opportunity to tap into Stan Efferding's wealth of knowledge and experience. Whether you're striving for peak performance in fitness, nutrition, or life in general, the insights shared in this episode will undoubtedly propel you toward your goals.

Stan Efferding is an IFBB Professional bodybuilder and World Record Holding Powerlifter. He is one of only 10 men in the world to ever total over 2,300 pounds raw in competition. Stan holds the title as the Worlds Strongest Bodybuilder.

Stan studied Exercise Science at the University of Oregon and has been training high school, Collegiate, and Professional athletes for over 25 years.Stan conducts seminars all over the country for various sports and nutrition and training techniques. He has appeared in many magazines and writes for Muscular Development, Flex Magazine and Power Magazine.Stan is also a successful Entrepreneur having built three different start-up businesses into multi-million dollar companies.

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[ChuddmasterZero]

Not kidding - this is probably the best commentary on weight training I’ve ever heard. Efficient, clear and direct. Fantastic.

[MrSapplease]

Watching Stan is like listening to a doctor, Instructor, author, and Olympic athlete rolled into one. Best spokesman on all things weightlifting on the Internet!

[NaturalIntensity]

Stan is straight up as legit as they come. Wealth of knowledge on training and nutrition, stupid simple adherable advice delivered with smooth vocab, an inspiration to me that's for sure.

[osu]

Never get tired of listening to you teach and educate. Very articulate.

[mickmcmonagle]

Stan is great, it's obvious that he is is highly knowledgeable and obviously has the physique, strength and achievements in the trenches, yet can still explain the concepts so clearly and articulately for the layman

[stop-motionflms]

Literally i have been training like this for years. Results are amazing.

[Cenotph]

One of the best segments on training i have seen in a very long time.
Much appreciated!

[PiggyminingSquad]

Never in my six years of being in the gym did I ever see the big picture about hypertrophy programing in contrast with strength based training EVER! thank you so much for having Stan on this episode. The way he explained it was so good!

[benjones]

Around the 8 minute mark when he mentioned Dorians low volume - what Stan was saying is pretty much what Dorian advocates for beginners & intermediates e.g. around 2 work sets & 3 exercises for chest. Pushing to failure and dropping the weight approx 10% for the last work set. Those three exercises cover the angles that Stan mentioned.
I do around 10 sets for chest, but 6 work sets. So the other sets are lighter warm-ups.
Its more than enough & after you get more advanced it may be an idea to cut back to one work set. But youre still doing 3 different exercises and covering the angles.

[Soccasteve]

Stan dropping knowledge, excellent breakdown.

The only thing I disagree with is using lower reps for strength. People never seem to differentiate between strength peaking (which is what people are usually referring to when talking about strength or powerlifting) and actual strength building. Strength peaking is a short term adaptation to express your top performance as a result of priming your nervous system over many weeks and managing fatigue. Strength building/general strength/base building is a long term adaptation which results from building muscle.

[Notsoweird]

Thanks for the amazing information!
Currently I’m 20year old male with 176cm height and 52kg weight
I’m gonna start building myself today and apply all the information you provided and hopefully will keep you updated.

[hosusebastian]

this is so clear and with no bs info i love it

[dereksouthers]

I have a tremendous amount of respect for Stan. Largely because he seems to be very humble but has at the same time possess a world class physique. He is not one of those guys who come across as though they are untouchable and are superior to the rest of us. I lived down the street from Ronnie Coleman and he was the same way. However, Stan has an amazing ability to communicate at a level that most anyone can understand. I love the old school guys. Stan is the definition of K.I.S.S. (Keep It Simple Stupid). It's refreshing to here his rational when we get side tracked with all the hype and marketing involved in Bodybuilding!

[chelious]

Exactly. Stan hit it spot on. All these PHds you tube influencers are full of it. This has been figured out decades ago.

[Jimminityjabooboo]

I like training 8-10 rep maxes where the final two reps are extremely difficult. You want to control the reps slow, and time it so the final two reps require everything. I like to have a strong muscle that can train heavy weight within a hypertrophic range.

[LiamR]

Great video and obviously he's correct in everything he's saying. Although the bit around MMA athletes and muscle gain is up for debate.
A muscular fighter can cut weight much easier because they have more muscle they can dehydrate and rehydrate for the fight.
McGregor has spoken about it.
There are many muscle bound fighters who step in the cage much larger than their opponents.

[walter]

This is well presented and understandable. Love the info thanks for sharing

[handsforwarrodneymorgan]

Regardless of " research", one thing remains constant. The guys from the 50s, 60s and 70s knew what built real muscle and strength. Follow those guys to build a real body.

[alanscott]

Great information. I prefer straight sets or utilizing a descending pyramid over traditional ascending pyramid. More effort from set one with descending pyramid you can keep your motivation from set to set higher, maintain more optimal form as you fatigue and reduce fatigue related strains.

[krysburke]

Everything Stan is saying here is 100% spot on. Something that really irks me is when people count their warmups as working sets… Ridiculous.