As a former powerlifter and bodybuilder, Stan Efferding has accrued a wealth of knowledge related to fitness and health. In a recent Instagram reel, Efferding lays out how he optimizes his training for longevity at 56 years old.
Boasting near superhuman strength and power, Efferding has long held the respect and admiration of his peers. In addition winning the World’s Strongest Pro Bodybuilder Mr. Olympia in 2010, Efferding carefully crafted ‘The Vertical Diet,’ a simple and easy-to-understand nutrition plan, which offers people with higher caloric intakes a steady program.
Given his expertise in nutrition and training, fans can take meaningful lessons from Efferding, who continues to turn back the clock with not only an impressive physique, but calculated workouts. From an exercise for each body part to dialogues regarding muscle growth, Efferding doesn’t miss a chance to educate his fans on what he’s learned over the years. This time, he’s explaining how to tailor your workouts to inspire longevity.
Stan Efferding, 56, Reveals How He Manipulated His Workouts for Longevity
According to Stan Efferding, he changed his training to optimize longevity, which he described as maintaining as much strength as possible while also remaining injury-free.
“Now that I’m 56, here is how my training has changed to optimize my longevity. My current training regimen is focused on still being able to maintain as much strength as possible but also maintaining injury-free.”
“I do that by training a little less frequently. I train every other day now. I do upper body, day off, lower body, day off. I train with a little less volume and I try to avoid single-rep maxes very frequently.
Efferding explained that he still prefers a 5-10 rep range as well as exercises that carry over to his ‘big lifts.’
“Occasionally, I like to test myself but I use high repetitions still heavy weight sometimes between the five and ten rep range and utilizing exercises that carry over to my big lifts” Efferding said.
At 56 years old, Stan Efferding revealed he can still maintain a five-rep deadlift of 600 pounds, though, for the sake of longevity, he is always careful with his range of motion.
“I might do more box squatting. I might do more cambered bar good mornings because those will carry over to let’s say a deadlift.
Right now, I can still maintain a five-rep deadlift of about 600 pounds. And I’m cautious to work through a greater range of motion with a variety of exercises that keep my whole body mobile and strong.”
This was far from Stan Efferding’s first comprehensive workout discussion. The credentialed bodybuilder/powerlifter also opened up on ideal rest periods and strength-based training routines last November. He specified that he could base most workouts on two top sets.
Having led a ground-breaking career in athletics, it’s always an eye-opening experience when Stan Efferding takes to a mic. Considering his age and strength, it’s safe to say there’s credible weight behind how he modifies his training for longevity.