Trainer Stan Efferding Gives His Take On How Many Exercises To Do Per Body Part

Following his stellar career in powerlifting and as an IFBB Pro bodybuilder, Stan Efferding is now sharing his extensive knowledge of fitness as a nutrition coach in his retirement. In a recent post on Instagram, Efferding revealed how many exercises you should do per body part. 

Stan Efferding had an impressive tenure which included winning the World’s Strongest Pro Bodybuilder Mr. Olympia in 2010. His knowledge of diets and exercise has seeped into his retirement where he is now a trusted nutrition coach who is responsible for creating The Verticle Diet — a system specifically designed for those with high-caloric needs. 

Eating well isn’t the only thing that has kept Efferding looking ripped in his 50s. Still dedicated to the gym, Stan Efferding shares with his followers how he has maintained an exquisite physique even after hanging it up as a professional competitor. His continued hard work has seen him maintain his longevity, strength, and power. 

Stan Efferding makes it a point to educate and train others with the aim of sharing what he has learned over the years. From his ability to adapt diets to individualistic needs to his understanding of weight loss and hypertrophy, Efferding is a pillar of knowledge in the fitness community. 

Stan Efferding Explains His System For How Many Exercises Should Be Done Per Body Part 

Often using social media to give fans access to the well of information he has, Efferding recently shared in an Instagram post the answer to the question: ‘How many exercises should I do per body part?’

This was his response; 

“I like to do two exercises per body part. Three hard sets of each and maybe finish with an AMRAP (as many reps as possible) after that. It really depends on the individual. Some people can handle more volume than that and it kinda depends on how seasoned a lifter you are and how much intensity you put into each set” Stan Efferding said.

Efferding consistently emphasizes the importance of each individual doing what works best for them, using Dorian Yates and his old coach Flex Wheeler as examples. 

“Dorian, of course, most famously would only do say two sets of maybe two different exercises and be done with the workout and I used to often try to build an entire workout around two really big sets. Although, when I trained with Flex he liked a lot more volume so we stayed away from the high fatigue movements, low bar back squats, bench press because the growth loads on those was so much higher and we would use exercises and perform them in such a way that we were kind of isolating muscles and so the load was much less.

We would do high repetitions shorter rest periods, particularly pre-contest. Some of that was probably burning more calories for work, getting your heart rate up keeping your metabolism going while you’re pre-contest.”

Aside from Efferding’s guidance, bodybuilding legend Arnold Schwarzenegger shared his top three tips for ensuring success at the gym and stressed not to overthink the process.

While fitness can be achieved by taking many different roads, Stan Efferding lives by his basic advice, which is that ‘simple, sensible, and sustainable’ is best when working out and dieting. 

RELATED: Stan Efferding Talks Training w/UFC HW Champ Jon Jones: “He Prepares for Everything”

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