In the intricately woven tapestry of the fitness world, few threads shimmer as distinctly as that of Stan Efferding. His storied career, spanning from the rigorous stages of powerlifting to the glittering limelight of the IFBB Pro League, offers a unique vantage point into the art and science of muscle building. Recently, in a revelatory YouTube partnership, Efferding unveiled his handpicked top 10 exercises that, in his esteemed opinion, are indispensable for lifelong muscle development, alongside collaborator Chris Williamson.
A Dual Titan: Bodybuilding and Powerlifting
Efferding’s accolades are many, but a few shine brighter, narrating his commitment and prowess. In the annals of bodybuilding, his triumph as the World’s Strongest Pro Bodybuilder during the 2010 Mr. Olympia stands out. Yet, his strength wasn’t confined to just bodybuilding stages. Efferding also laid claim to the much-coveted all-time raw world powerlifting records in the fierce 275-pound-class, an achievement that underscored his versatility.
“The White Rhino”: Beyond Retirement
While many athletes fade away post-retirement, Efferding, fondly termed “The White Rhino”, chose to ascend. His towering presence is felt vibrantly, especially on platforms like social media, where he exhibits not just his enduring strength, but the longevity of fitness into one’s 50s and beyond.
Nourishing Bodies, Enriching Lives
Stan’s influence extends beyond the iron clinks of the gym. His avatar as a nutrition coach led to the birth of “The Vertical Diet.” This groundbreaking nutritional philosophy, designed for individuals with heightened caloric requirements, serves as a testament to his holistic approach to health. Yet, ever the educator, Efferding circles back to foundational exercises, emphasizing the 10 essential movements vital for sustained muscle growth and health.
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Stan Efferding’s Essential 10 Exercises for Lifelong Muscle Development
Stan Efferding, esteemed in the worlds of powerlifting and bodybuilding, offers a curated collection of exercises he believes stand the test of time. Rooted in functionality and muscle engagement, these movements have been handpicked by Efferding himself. Without further ado, here’s his top 10, coupled with the rationale behind each selection:
- High bar back squat
- Cambered bar ‘good morning’
- Bulgarian split squat w/ dumbbells
- Incline dumbbell press
- Dips (added weight optional)
- Seated curls
- Chest-supported row
- Viking press
- Side lateral raises
- Chin-ups
*Extra* Calf raises
1. High bar back squat
“I’ll tell you for me personally because I use a lot – I use my anthropometry, my long femur length compared to… I would probably need to do a high bar squat to effectively train my quads. My glutes are preferentially developed from a low bar squat. High bar squat would be a big one for me.”
2. Cambered bar ‘good morning’
“The cambered bar good morning, it’s one of my favorites, you can go on Instagram, I’m crushing the good morning. That’s where you put the weight up here and you bend forward and try to keep the legs relatively straight, it’s for the hamstrings.”
3. Bulgarian split squat w/ dumbbells
“I would put in one more quad exercise, it would probably be a unilateral movement,” said Stan. “I like the Bulgarian split squat the best because I can do repeat repetitions with the same leg. That’s why I like them [because everyone hates them].”
4. Incline dumbbell press
“Now we’re going to move to a chest exercise. I like the incline dumbbell press, just a slight incline dumbbell press. I did a lot of heavy benching in my career and I never built my pecs as well as when I trained with Flex Wheeler using incline dumbbell presses. They allow more depth and independent rotation of the shoulders.”
5. Dips (added weight optional)
“I just love that incline dumbbell so much. Some people like to do flyes, not a big fan of flyes. I might throw a dip in there because I’m going to hit some triceps at the same time too, nice and deep. If I’m working triceps I’m trying to keep my feet underneath me, if I’m working chest, I’m trying to keep my chest forward.”
6. Seated leg curls
“I like seated preferentially, usually on the standing curl and on the lying curl, the weight stack bottoms out before you get a full extension before the hamstring really gets stretched,” said Efferding. “On the seated curl, you lock yourself in, especially if you lean forward on it. You can get a full extension and not bottom the weight stack out.”
7. Chest-supported row
“I like a chest-supported row. I used to do a lot of t-bar rows which really helped my deadlift but there was a lot of cheating. The range of motion is not as good, meaning extending the weight isn’t nearly as good, you’re pulling on your lumbar by the time you get that weight extended.”
8. Viking press
“I like a Viking press and a side lateral. That’s a standing shoulder press. It’s a pivoted bar. I can’t shoulder a bar, I don’t have the flexibility,” said Stan Efferding.
9. Side lateral raises
“Yeah, the handle doesn’t concern me. It could be a normal grip or neutral. Side lateral raise is a good one.”
10. Chin Up
“A chin up. I don’t care do I have to pick one. I’ve got to be specific about it… I would probably do reverse grip so I can mainly get more bicep out of it, get a little extra benefit.”
* Extra* Seated calf raises
“The only one that leaves is calves. I’ve always struggled with calves,” said Efferding. “If given the option, I’d throw in a seated calf [raises].”
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The Trend of Listing Essential Exercises: A Community Weighs In
Stan Efferding isn’t alone in his endeavor to provide a distilled list of essential exercises. The trend took root in July when Chris Bumstead, the reigning champion of the Classic Physique Olympia for four consecutive times, broke down his top picks. The fitness community was quick to latch onto this concept, with enthusiasts and professionals alike eager to share their own insights.
Renowned fitness expert Jeff Cavaliere of ATHLEAN-X jumped into the mix, presenting his own take and even suggesting some tweaks to Bumstead’s lineup. Nick “The Mutant” Walker didn’t lag behind, offering up his personal list of top 10 exercise recommendations. Seven-time Mr. Olympia, Phil Heath, brought his seasoned perspective to the table, sharing his essential exercises in a candid conversation with Chris Williamson on YouTube in August.
Each individual brings their unique experiences and insights to these lists, reflecting the multifaceted nature of bodybuilding and fitness. While Efferding’s selections may differ from those of Bumstead, Walker, or Heath, they share a common thread: a dedication to identifying exercises that maximize gains while minimizing the toll on the body. For Efferding, this list encapsulates strategies to counteract the inevitable wear and tear of rigorous powerlifting and bodybuilding.
For those intrigued by this growing trend and eager to dive deeper into the rationale behind these lists, Chris Williamson’s YouTube channel offers an in-depth video discussion on the topic:
Overview
Stan Efferding, a notable figure in powerlifting and the IFBB Pro League, recently collaborated with Chris Williamson on YouTube to reveal his top 10 exercises for lifelong muscle growth. With accolades like the 2010 Mr. Olympia title under his belt, Efferding’s insights span beyond just lifting, encompassing nutrition through his “The Vertical Diet”. Now, his focus on foundational exercises offers a comprehensive approach to sustained fitness and health.
Featured Image @stanefferding (Instagram)
