Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • More
    • CrossFit
    • News
      • Results
      • Mr. Olympia 2022
      • 2022 WSM
      • Arnold Classic
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
    • Deals
  • Reviews
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • More
    • CrossFit
    • News
      • Results
      • Mr. Olympia 2022
      • 2022 WSM
      • Arnold Classic
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
    • Deals
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Bodybuilders

Stan Efferding – Complete Profile: Height, Weight, Biography

Life and accomplishments of Stan Efferding

Matthew Magnante

Written by Matthew Magnante

Last Updated onOctober 5, 2020

Stan Efferding

Photos via Instagram @stanefferding

Stan Efferding is an IFBB professional bodybuilder and powerlifter from the United States. He once held the all-time raw powerlifting world record in the total (2,226.6 lbs) and squat (854 lbs) without knee wraps, while competing in the 275-lb class. He has been referred to as “World’s strongest bodybuilder,” and “The White Rhino”.  This is his complete profile, biography, training regimen, diet plan, and more. 

Stan Efferding 5
Photo via Instagram @stanefferding

Stan Efferding

(Professional bodybuilder, powerlifter, coach, entrepreneur)

Full Name: Stan Efferding (IFBB bodybuilder, powerlifter)
WeightHeightAge
276 lbs (125 kg)6’0″  (183cm)54 years
Date of BirthEraNationality
November 6, 19671990, 2000, 2010, 2020American
Photo via Instagram @stanefferding

Early Life

Stan Efferding was born in Portland Oregon, USA.

He excelled at soccer in his younger years and was offered a scholarship to play in college, but instead opted to attend the University of Oregon, where he studied Exercise Science. 

In college, Efferding trained to build his strength and continued to gain more and more knowledge before deciding that he wanted to pursue a career in strength sports, eventually competing in powerlifting before getting involved with bodybuilding. 

Throughout his powerlifting career, Efferding was known to have an impressive physique, which is less common in the sport as the goal is to gain as much size as quickly as possible. While he’s the world’s strongest bodybuilder without a doubt, Efferding is also one of the smartest bodybuilders to ever compete. 

Related: These Are The 12 Strongest Bodybuilders Of All Time

Stan Efferding 7
Photo via Instagram @stanefferding

Competition and Career

Efferding began competing in powerlifting in 1996 and has had quite an impressive career in powerlifting, of which he’s most acknowledged. But in 1988, he started competing in bodybuilding of which he was also an IFBB pro bodybuilder who won a few shows throughout his career. 

He won his Pro Card after winning the 2009 NPC Masters, Teen & Collegiate National Championship Superheavyweight, and Overall.

Stan Efferding bodybuilding competition history via Wikipedia

  • 1991 Mr. Oregon (1st)
  • 1992 Jr. USA (6th)
  • 1996 Emerald Cup (2nd)
  • 1997 Emerald Cup (2nd)
  • 2006 Seattle Emerald Cup, Superheavyweight class (1st)
  • 2008 NPC Emerald Cup Heavyweight and overall (1st) 
  • 2009 NPC Masters, Teen & Collegiate National Championship Superheavyweight and Overall (1st) Pro Card
  • 2010 IFBB Phoenix Pro (16th)
  • 2010 IFBB Orlando Europa Pro (14th)
  • 2010 Mr. Olympia Worlds Strongest Pro Bodybuilder (1st)
  • 2011 IFBB Flex Pro (9th)
  • 2012 IFBB Flex Pro (13th)

In his first year of competing in powerlifting, Efferding deadlifted 782 pounds raw and totaled over 2,000 pounds at the Pepsi Region 8 challenge. 

Then in the following year (1997), he took a break from competition in both sports of which he focused on business endeavors.

In 2009, Efferding set two American records (Open category) at age 41 when he totaled 2,070 lbs at the APA “All RAW” Northwest Regional Championships in the non-drug-tested category. 

At the Southern Powerlifting Federation (SPF) POWER “Stimulus Package” Raw Meet in Sacramento, California in 2009, Efferding came close (within 38 pounds) to the all-time raw total world record set by Jon Cole in 1972, with 2,221.2 lbs in the 275lb category. In that meet, he bench pressed over 600 lbs and earned a spot in the raw unequipped bench press Hall of Fame.

In 2010, Efferding surpassed Johnnie Jackson’s record to become the “Mr. Olympia World’s Strongest Bodybuilder”. His 628lb bench press, 800lb deadlift, and 1,428 lb push/pull total beat Jackson’s record by almost 100 lbs. 

In 2011, Efferding eclipsed Konstantin Konstantinovs’ all-time record with an 854 lb squat and a three lift total of 2,226.6 lbs at the SPF California State Championships. 

In 2013, beat Jon Cole’s all-time total record in the 275lb class at the supertrainng.tv “March Madness” event with 2,303 lbs.

Photo via Instagram @stanefferding

Personal Powerlifting lifts via Wikipedia

Competition lifts

  • Raw Squat no knee wraps – 854.2 lbs (387.5 kg) (SPF May, 2011)
  • Raw Squat with knee wraps – 865.2 lbs (392.5 kg) (SPF March 24, 2013 “March Madness”)
  • Raw Bench press – 606.3 lbs (275 kg) (SPF September 2009)
  • Raw Deadlift – 837.5 lbs (380 kg) (SPF March 24, 2013 “March Madness”)
  • Equipped Deadlift – 825 lbs (374.21 kg) (Pride March, 2008)
  • Equipped Deadlift – 881 lbs (400 kg) (Gym lift, 2013)
  • Raw Total no knee wraps – 2,226.6 lbs (1,007.52 kg) (SPF May, 2011)
  • Raw Total with knee wraps – 2,303 lbs (1,042 kg) (SPF March 24, 2013 “March Madness”)
→ current all-time raw (unequipped) powerlifting total world records in the 275lb class (formerly held by Jon Cole)

Gym personal bests

  • Raw Squat with knee wraps – 905 lbs (410.5 kg)
Stan Efferding 1
Photo via Instagram @stanefferding

Stan Efferding Training Regime

Efferding learned a lot about training to build muscle from bodybuilding legend Flex Wheeler and applies much of that knowledge to his training. With that being said, he trains a bit differently for bodybuilding compared to powerlifting.

For example, he doesn’t believe the barbell bench press is the best exercise for hypertrophy. His explanation was that as a powerlifter, you’re not getting as much range of motion and the hands being positioned closer to the body involves a lot of shoulders. 

When training to grow bigger chest muscles, the focus should be on keeping tension on the muscle and contracting the chest. Reps should be very controlled with a good stretch and reps should be taken to near failure for maximum stimulation. In between sets, Efferding believes it’s important to stretch the chest muscles to recruit maximum muscle fibers. He also likes training each muscle twice per week for hypertrophy.

Rest periods in between sets should be 90 seconds and two minutes at the most.

Stan Efferding 4
Photo via Instagram @stanefferding

Efferding bodybuilding chest routine:

  • Chest press machine: 3 sets
  • Dumbbell low incline press: 3 sets x 12 reps
  • Cable crossover: 3 sets

Efferding shared a quads workout that he learned from Wheeler and according to him, it’s the most effective routine he has used for hypertrophy. And it doesn’t involve squats or deadlifts which is surprising. But again, the goal is hypertrophy, not massive strength. 

Efferding likes to start with leg extension to warm up the knees before the heavy lifts. But this also allows you to develop a better mind/muscle connection with the target muscle so that you can maximally engage it during the heavy compound exercises. He also mentioned that doing pre-exhaust sets such as with the leg extension can decrease overall training recovery. 

In between sets of the leg press which was the next exercise, Efferding was taught by Wheeler to squat down and hold it for about 20 seconds. This stretches the legs and Efferding explained how research shows that stretching in between sets may have a hypertrophic effect in the legs.

Ending with walking lunges stretches the quads further and this ends the workout.

Efferding bodybuilding quads routine: 

  • Single-leg extensions: 2-3 sets x 12 reps each leg
  • Leg press: 3-4 sets x 15-20 reps
  • Walking lunges
Stan Efferding 2
Photo via Instagram @stanefferding

Diet and Nutrition

Stan Efferding founded the “The Vertical Diet,” a performance-based nutrition program, which was a big hit. It’s essentially a culmination of everything he learned about nutrition during both his bodybuilding and powerlifting career.

The plan focuses on fixing the common nutrition mistakes that competitors make, resulting in compromised health and performance due to a lack of proper and adequate nutrient intake. 

A few names who’ve followed this diet include 2018 World’s Strongest Man Champion Hafthor Bjornsson, 4x World’s Strongest Man Brian Shaw, and record-holding powerlifter Larry Wheels. 

He believes red meats, whole eggs, dairy, fruits, salt, and iodine are very important for maintaining health while performing at a high level because these food contain essential micronutrients. 

He has also stated that consistency, meal prep, watching calories, and weighing yourself is more important than the type of diet, of which he refers to scientific studies to back up his information. “What’s the best diet? The one that works.”

“The number one predictor of success is compliance“

Efferding also thinks creatine supplementation is a waste of time and believes sodium is the most effective performance enhancer for athletes. Why? It increases blood volume which delivers more oxygen and nutrient to cells, that repairs and removes waste. It also increases stamina and endurance and allows athletes to hold more water in the muscles, therefore improving strength and explosiveness. Sodium also supports joint integrity. 

Quick breakfast for people on the go

Efferding’s go-to meal in the morning is some rice, an egg, and about 4 ounces of orange juice. He recommends this for anyone who needs a quick meal before they head out the door and it’s a great option before training.

Photo via Instagram @stanefferding

Additional Information 

Stan Efferding will go down as one of the strongest bodybuilders of all time, and he has achieved so much during the span of his career. But he is also one of the greatest educators that we have today when it comes to proper nutrition, training, and health. From world record-holding powerlifter to entrepreneur and a go-to source for many, Efferding is just as big of an inspiration to millions around the world. 

For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Bodybuilders Coach Powerlifters Profiles
Previous Post

Three Common Interval Training Mistakes You Might be Making

Next Post

Kamal Elgargni Is ‘Six Weeks Ahead Of Schedule’ For Olympia, Discusses Training With Flex Lewis

Matthew Magnante

Matthew Magnante

Matthew has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, and always working to improve overall.

Recommended For You

Shaun Clarida Back Biceps Workout

Bodybuilder Shaun Clarida Smashes Back And Biceps Workout in Prep For 2022 Olympia

Bodybuilder Shaun Clarida kicked off his 2022 Olympia prep with a solid pull day workout. Clarida is one of the...

Rich Gaspari on Classic Physique

Rich Gaspari Favors Chris Bumstead’s Physique Over Men’s Open Look: “You Look At These Guys and Their Physiques Are Unattainable”

Bodybuilding veteran Rich Gaspari led a tremendous career that saw him reach the Olympia stage a number of times. In...

Steve Kuclo 2022 Texas Pro

Steve Kuclo Shares Jacked Physique Update 5 Days from 2022 Texas Pro: “212, 250, 300… It Don’t Matter”

Top Men's Open bodybuilder Steve Kuclo is ready to earn his Olympia invitation this weekend with one of his sharpest...

Hunter Labrada Cardio Tip

Bodybuilder Hunter Labrada Discusses Best Form of Cardio While in Prep

The goal of Hunter Labrada at this year's Olympia is to present an improved physique as well as better conditioning...

Buena Recreates Classic Bodybuilding Pose

Photo: Arnold Schwarzenegger’s Son Joseph Baena Recreates His Dad’s Classic Bodybuilding Pose

Joseph Baena, son of Arnold Schwarzenegger, has clearly inherited some good genes from his father. His passion for bodybuilding combined...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Shaun Clarida Back Biceps Workout

Bodybuilder Shaun Clarida Smashes Back And Biceps Workout in Prep For 2022 Olympia

Rich Gaspari on Classic Physique

Rich Gaspari Favors Chris Bumstead’s Physique Over Men’s Open Look: “You Look At These Guys and Their Physiques Are Unattainable”

Steve Kuclo 2022 Texas Pro

Steve Kuclo Shares Jacked Physique Update 5 Days from 2022 Texas Pro: “212, 250, 300… It Don’t Matter”

Recent Reviews

Turkesterone vs. Ecdysterone

Turkesterone vs. Ecdysterone — Which is Better?

Best Cereals

Best Cereals for Muscle and Strength Gain & Taste

Best Protein Chips

8 Best Protein Chips of 2022 (Tasted and Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • 2022 WSM
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.