As a powerlifter, nutrition coach, and former IFBB Pro League standout, Stan Efferding‘s knowledge of exercise selection is among the best on the planet. In a YouTube collaboration with Chris Williamson, Efferding listed and justified his top 10 exercises for lifelong muscle-building.
Having made waves in multiple sports, Efferding’s power and persistence inside the gym and kitchen turned him into a figurehead of fitness. In the realm of bodybuilding, Efferding is best known for winning the World’s Strongest Pro Bodybuilder Mr. Olympia title in 2010. He also cemented himself as a powerlifting great, who at one time held the all-time raw world powerlifting records in the 275-pound class.
“The White Rhino” has remained a pillar of knowledge for the sports community since his retirement. Carrying immense strength into his 50s, Stan has taken to social media numerous times to show off not just sheer power but longevity.
Focused on bettering the lives of his clients, Efferding has thrived as a coach. He created a nutritional regimen he calls “The Vertical Diet,” a practical system designed for those who demand higher caloric needs on a daily basis. Instead of nutrition, Efferding recently took a closer look at 10 key exercises for muscle growth that can be used for a lifetime.
Stan Efferding Shares His Customized List of 10 Exercises He Would Use for a Lifetime
Below, you can find a list of Efferding’s exercise picks along with his reasoning and some insights into why each movement made the cut:
- High bar back squat
- Cambered bar ‘good morning’
- Bulgarian split squat w/ dumbbells
- Incline dumbbell press
- Dips (added weight optional)
- Seated leg curls
- Chest-supported row
- Viking press
- Side lateral raises
- Chin-ups
- *Extra* Seated calf raises
1. High Bar Back Squat
“I’ll tell you for me personally because I use a lot—I use my anthropometry, my long femur length compared to… I would probably need to do a high bar squat to effectively train my quads. My glutes are preferentially developed from a low bar squat. High bar squat would be a big one for me.”
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The high bar back squat places the barbell higher on your traps, which forces a more upright torso position. This variation emphasizes the quadriceps more than the low bar squat, making it ideal for those looking to build stronger, bigger quads. For Stan, whose biomechanics favor this lift, it’s a cornerstone exercise.
2. Cambered Bar ‘Good Morning’
“The cambered bar good morning, it’s one of my favorites. You can go on Instagram—I’m crushing the good morning. That’s where you put the weight up here and you bend forward and try to keep the legs relatively straight; it’s for the hamstrings.”
The cambered bar good morning targets the hamstrings, glutes, and lower back. Using a cambered bar reduces shoulder strain and allows for a greater range of motion. It’s a powerful movement for strengthening the posterior chain, which is crucial for overall athletic performance and injury prevention.
3. Bulgarian Split Squat w/ Dumbbells
“I would put in one more quad exercise; it would probably be a unilateral movement,” said Stan. “I like the Bulgarian split squat the best because I can do repeat repetitions with the same leg. That’s why I like them [because everyone hates them].”
The Bulgarian split squat is a challenging unilateral exercise that targets the quads, glutes, and hamstrings while improving balance and stability. Holding dumbbells adds resistance, increasing the intensity. It’s an excellent way to address muscle imbalances and enhance lower-body strength.
4. Incline Dumbbell Press
“Now we’re going to move to a chest exercise. I like the incline dumbbell press, just a slight incline dumbbell press. I did a lot of heavy benching in my career and I never built my pecs as well as when I trained with Flex Wheeler using incline dumbbell presses. They allow more depth and independent rotation of the shoulders.”
The incline dumbbell press emphasizes the upper portion of the chest, contributing to a fuller, more balanced chest development. Dumbbells allow for a greater range of motion and independent movement of each arm, reducing muscle imbalances and engaging stabilizer muscles.
5. Dips (Added Weight Optional)
“I just love that incline dumbbell so much. Some people like to do flyes—not a big fan of flyes. I might throw a dip in there because I’m going to hit some triceps at the same time too, nice and deep. If I’m working triceps, I’m trying to keep my feet underneath me; if I’m working chest, I’m trying to keep my chest forward.”
Dips are a versatile bodyweight exercise that targets the chest, triceps, and shoulders. Adjusting your body angle can shift the focus between these muscle groups. Adding weight intensifies the movement, making it a potent exercise for building upper-body strength and muscle mass.
6. Seated Leg Curls
“I like seated preferentially. Usually on the standing curl and on the lying curl, the weight stack bottoms out before you get a full extension—before the hamstring really gets stretched,” said Efferding. “On the seated curl, you lock yourself in, especially if you lean forward on it. You can get a full extension and not bottom the weight stack out.”
Seated leg curls effectively isolate the hamstrings while minimizing stress on the lower back. This machine allows for a full range of motion and a deep stretch, which is essential for muscle growth and flexibility. It’s a safer alternative for those with back issues.
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7. Chest-Supported Row
“I like a chest-supported row. I used to do a lot of T-bar rows which really helped my deadlift, but there was a lot of cheating. The range of motion is not as good—meaning extending the weight isn’t nearly as good. You’re pulling on your lumbar by the time you get that weight extended.”
The chest-supported row eliminates the need to stabilize your lower back, allowing you to focus entirely on the back muscles. This exercise targets the lats, rhomboids, and traps, promoting a thicker, stronger back without the risk of lower back strain.
8. Viking Press
“I like a Viking press and a side lateral. That’s a standing shoulder press—it’s a pivoted bar. I can’t shoulder a bar; I don’t have the flexibility,” said Stan Efferding.
The Viking press is a shoulder exercise using a pivoting bar apparatus. It allows for a more natural pressing motion and is easier on the joints. This movement targets the deltoids and triceps, contributing to broader shoulders and improved overhead strength.
9. Side Lateral Raises
“Yeah, the handle doesn’t concern me. It could be a normal grip or neutral. Side lateral raise is a good one.”
Side lateral raises focus on the lateral deltoids, helping to build width in the shoulders. This isolation exercise is key for achieving that coveted V-taper physique, enhancing overall shoulder definition and symmetry.
10. Chin-Ups
“A chin-up. Do I have to pick one? I’ve got to be specific about it… I would probably do reverse grip so I can mainly get more bicep out of it—get a little extra benefit.”
Chin-ups with a reverse grip not only work the back muscles but also heavily engage the biceps. This compound movement is excellent for building upper-body strength and developing a well-rounded physique.
*Extra* Seated Calf Raises
“The only one that leaves is calves. I’ve always struggled with calves,” said Efferding. “If given the option, I’d throw in a seated calf raise.”
Seated calf raises target the soleus muscle of the calves. Incorporating this exercise helps in developing lower leg strength and size, which is often a challenging area for many lifters.
Efferding hasn’t been the only notable bodybuilder to break down his top 10 list of essential exercises. The trend began in July with reigning four-time Classic Physique Olympia Chris Bumstead. From there, it didn’t take long for the fitness community to pick up on the idea. Even ATHLEAN-X’s Jeff Cavaliere offered his ‘alterations’ to ‘Cbum’s’ list.
Nick “The Mutant” Walker delivered his own top 10 exercise picks recently. Similarly, former seven-time Mr. Olympia Phil Heath did the same when he joined Chris Williamson on his YouTube channel in August.
Given the dynamic nature of exercise, it’s no surprise that Stan Efferding’s list looks different from Bumstead’s, Walker’s, and Heath’s. However, he believes these movements are essential following years of wear and tear from powerlifting and bodybuilding.
You can watch the full video from Chris Williamson’s YouTube channel below:
RELATED: Stan Efferding Explains Why Sleep Is More Important than Cardio for Weight Loss
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