Former powerlifter and Pro bodybuilder Stan Efferding knows a thing or two about perfecting workouts. His knowledge of fitness and nutrition gives him an edge when helping his clients achieve their goals. In a recent Instagram post, Efferding reveals his favorite type of workout and tips for building strength.
Stan Efferding boasts an impressive portfolio during his time as an IFBB Pro bodybuilder and powerlifter. Earning the title of World’s Strongest Pro Bodybuilder Mr. Olympia in 2010, Efferding understands nutrition, training, and supplementation on a deep level.
After stepping away from the stage, Efferding became a nutrition coach and has focused his attention on helping others achieve a healthier lifestyle. Stan Efferding created ‘The Vertical Diet‘ that is specifically engineered for those with high-caloric requirements.
Though Efferding is retired, his physique hasn’t taken a back seat. His dedication to the gym has kept him looking ripped into his 50s. Stan Efferding often shares his workouts on social media, providing followers with his proven methods of staying in shape.
Stan Efferding Explains The Importance Of Proper Rests Between Each Set
Efferding has an advanced understanding of hypertrophy which is responsible for building muscle. In a recent Instagram post, he discusses his favorite workout and emphasizes the importance of taking breaks between reps for proper muscle development.
It won’t come as a surprise to hear that Efferding’s favorite form of workout is based on strength training. He states that there should always be a PR (personal record) set during a workout, no matter how small it may be, as long as there is improvement.
“My favorite workout is generally something associated with strength. I feel like I can build an entire training session around two top sets. When I’m training I always shoot for a PR and I do that with my clients too.
I think that every time you go to the gym you should set a PR. Whether it’s a single rep PR, whether it’s a five rep PR, whether it’s five pounds or one more rep there should be a progression over time” Efferding states.
Stan Efferding elaborates on the importance of taking long enough rests between each set when focusing on building strength and muscle. He emphasizes that a three-minute rest allows for optimum hypertrophy.
“It could mean shorter rest periods but that might not necessarily translate to better hypertrophy or strength it might be something that somebody uses to increase muscular endurance but generally speaking we get better results with a three-minute rest than a one-minute rest for hypertrophy or strength.”
“The muscles need to rebuild their creatine phosphate stores, dissipate some of the acid buildup from the lactate and hydrogen ion buildup.
In the absence of that then they’re impeded from performing as well in subsequent sets and that could be good for, say competition, for sports but for the foundation of hypertrophy and strength, you want to wait long enough to be able to get pretty close to the same number of reps you got on the previous set throughout the workout.”
Stan Efferding has discussed hypertrophy numerous times in the past. ‘The White Rhino’ has even provided a list of his top ten exercises for achieving muscle growth. Some of those exercises consisted of incline dumbbell presses and seated curls, though there are several options to fit the needs of anyone in particular.
Efferding’s vast knowledge of the fitness community allows him to provide exceptional advice to those looking to lose weight and gain muscle. His self-proclaimed motto of ‘simple, sensible, and sustainable’ adapts to personal needs, allowing success to be more accessible.