Stan Efferding, renowned powerlifter, former IFBB Pro League icon, and knowledgeable nutrition coach, has taken to YouTube to disclose his handpicked 10 exercises essential for sustainable muscle growth. Collaborating with Chris Williamson, Efferding brings his extensive experience to the table, detailing each exercise’s significance.
Efferding’s prominence in the fitness world has been long-standing, with his commitment in both the gym and the culinary space propelling him into the limelight. He boasts a legacy, not only as the 2010 World’s Strongest Pro Bodybuilder Mr. Olympia titleholder but also as a record-setter in the powerlifting sphere within the 275-pound-class.
Even in retirement, “The White Rhino” hasn’t dimmed his enthusiasm. His constant social media presence, showcasing his unwavering strength and endurance into his 50s, has solidified his position as a sports knowledge powerhouse. Apart from his dietary blueprint, “The Vertical Diet,” crafted for high caloric intake needs, Efferding has recently turned his focus on the foundational exercises essential for muscle growth.
Stan Efferding’s 10 Muscle-Building Exercises:
- High bar back squat: “High bar squat is essential for training my quads, considering my long femur length,” mentions Efferding.
- Cambered bar ‘good morning’: “An absolute favorite, this exercise targets the hamstrings,” Stan shares.
- Bulgarian split squat w/ dumbbells: Efferding praises this for its effectiveness, noting, “I favor the Bulgarian split squat since it allows repeat repetitions with the same leg.”
- Incline dumbbell press: “Having trained extensively with Flex Wheeler using incline dumbbell presses, I’ve seen the best development in my pecs through this exercise,” he asserts.
- Dips (added weight optional): “This exercise not only targets the chest but also the triceps, offering a dual benefit,” states Efferding.
- Seated leg curls: “I opt for seated curls as it allows for a full extension, especially when leaned forward,” he explains.
- Chest-supported row: “In comparison to t-bar rows, this exercise provides a better range of motion without exerting undue pressure on the lumbar.”
- Viking press: “It’s a standing shoulder press with a pivoted bar, ideal for those with limited shoulder flexibility,” clarifies Stan.
- Side lateral raises: “Regardless of grip, this exercise is a staple for me,” he notes.
- Chin Up: “I’d prefer a reverse grip to get more bicep engagement,” shares Efferding.
- * Bonus – Seated calf raises: “Calves have always been challenging for me, making seated calf raises a necessary addition,” he remarks.
Stan Efferding isn’t the first notable figure in the bodybuilding world to share his chosen exercises. Earlier, the reigning four-time Classic Physique Olympia Chris Bumstead initiated this trend. It wasn’t long before other fitness personalities, including ATHLEAN-X’s Jeff Cavaliere, Nick Walker, and seven-time Mr. Olympia Phil Heath, joined the discourse.
Efferding’s selection of exercises offers a fresh perspective, different from those of Bumstead, Walker, and Heath. Yet, rooted in his vast experience, he firmly believes these exercises are invaluable for those looking to build and sustain muscle.
