Stan Efferding: Science-Based Coach, Founder of the Vertical Diet, World’s Strongest Pro Bodybuilder with a raw total of 2,226 lb in the 275lb class, and coach of many other athletes such as Brian Shaw, Hathor Bjornsson, Jon Jones, Larry Wheels, Bradley Martyn, Eddy Coan, & more. I've looked up to Stan and have followed his content for years - it was an honor speaking to the legend. He shows us through his science-based regimen and diet how to maximize muscle, melt fat, increase strength, & fight chronic disease.
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00:00:00 - Introduction & Stan’s journey
00:04:31 - Quad development
00:06:00 - On flexibility, adaptability, healthy mindset & ego-focused
00:08:04 - Power building & lifting cause fatigue; daily training reduces it
00:11:29 - Overtraining can cause overreaching
00:12:48 - Slow eccentrics, leg extensions & muscle recruitment
00:14:50 - Maximize muscle growth following evidence-based guidelines
00:16:12 - 8 -10 training sessions help break down & build muscle. Exercise progression with time & retention
00:18:01 - Soreness doesn't accurately indicate hypertrophy
00:20:07 - Lagging sports indicators
00:21:19 - Meter on bar measures velocity
00:21:55 - Speed of weight movement for strength measurement
00:23:10 - Test deadlifting, exercises, fatigue reduction
00:25:49 - Enhance muscle strength through five-rep movements
00:26:51 - Front squats improve quad mass & hamstrings
00:28:42 - Cluster sets increase repetitions by 85%, with 30-second rests for fatigue reduction.
00:29:37 - Power lifters face injuries in 70% load challenges
00:30:30 - Avoid cluster sets for specific five-rep range; focus on longer workouts
00:33:22 - Why Bodybuilding involves 10-12 reps
00:34:29 - What physical health involves
00:37:14 - On training, progress, fatigue management, powerlifting, bodybuilding
00:40:08 - Length & quad position
00:44:25 - Enhances quad growth in straight legs using full range
00:47:12 - Stan’s e-book provides evidence-based guidelines
00:50:14 - 500mg Diana Ball for high lifts, cause health concerns
00:52:05 - Discusses unhealthy habits. Gains weight, size, strength through hormone therapy
00:55:02 - On appetite loss, blood markers through bodybuilding preparation cycles. Improved deadlift & bench press form, reducing weight crushing risk
00:59:40 - Stan gains 100 pounds with squat technique
01:01:11 - Weight loss improves biomarkers without excessive gear consumption. Liver health for improved cardiovascular fitness & fat reduction during weight gain
01:05:37 - Misunderstanding on side effects; success requirements
01:08:17 - Entrepreneur with OCD & ADHD
01:10:00 - Optimize programing & nutrition. Nutrition, exercise routines, steroids myths, & overfeeding
01:12:31 - Athletes' optimal body composition, longevity, & performance. Advice on weight loss food profiles, calorie surplus, muscle building, & fats
01:15:45 - PDS improves protein consumption
01:17:36 - 200-calorie person needs 180-90 grams protein, fat, carbohydrates, potassium for weight loss
01:22:45 - Maintain weight loss through lower-calorie snacks, fluids. Walks after meals reduce blood glucose, aid digestion, promote satiety
01:27:12 - Daily exercise, insulin resistance, & potential benefits over metformin. Weight loss improves insulin resistance, lowers HBA, triglycerides, & fatty liver disease
01:33:20 - Bodybuilding, powerlifting trends, benefits, side effects, health risks.
01:36:14 - Anabolic steroids usage, labeling, muscle growth, & potential complications. Blood test assesses steroids for potential health issues
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