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
(Professional bodybuilder, powerlifter, coach, entrepreneur)
| Full Name: Stan Efferding (IFBB bodybuilder, powerlifter) | ||
| Weight | Height | Age |
| 276 lbs (125 kg) | 6’0″ (183cm) | 54 years |
| Date of Birth | Era | Nationality |
| November 6, 1967 | 1990, 2000, 2010, 2020 | American |
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
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.
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 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.
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
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.
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.
