Who is Stan Efferding?
American professional bodybuilder, powerlifter, and businessman Stan Efferding.
Stan is frequently referred to as “The White Rhino” and the “world’s strongest bodybuilder” due to his tremendous size and power.
He has several powerlifting world records, including the all-time raw world record of 2,226.6 pounds.
Short Career of Stan Efferding
Soccer, which Stan Efferding liked to play, was a major part of his formative years. Stan finally won a scholarship to play for college because of his skill in the sport.
Stan declined the invitation, though, and decided to study psychology at the University of Oregon.
Stan first became interested in bodybuilding and powerlifting throughout his time in college. He developed a powerful and ripped body over time.
He ultimately started taking part in bodybuilding and powerlifting competitions.
In 2013, Stan made a name for himself as one of the most powerful professional bodybuilders to ever compete. Here is his account:
Body Measurements of Stan Efferding
| Full Name: | Stan Efferding |
| ALIAS: | The White Rhino |
| ERA: | 2010, 2000, 1990 |
| PROFESSION: | Entrepreneur, powerlifter, and professional bodybuilder |
| NATIONALITY: | American |
| WEIGHT: | 125 – 135lbs (56.7 – 61.2kg) |
| HEIGHT: | 6′ (183cm) |
Accomplishments
Contests for bodybuilders
- 2008 NPC Emerald Cup Heavyweight and Overall, 1st Place
- 2009 NPC Masters, Teen & Collegiate National Championship Superheavyweight and Overall, 1st Place
- 2010 IFBB Phoenix Pro, 16th Place
- 2010 IFBB Orlando Europa Pro, 14th Place
- 2010 Mr. Olympia Worlds Strongest Pro Bodybuilder, 1st Place
- 2011 IFBB Flex Pro, 9th Place
- 2012 IFBB Flex Pro, 13th Place
Powerlifting Records
- 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”)
- Raw Squat with knee wraps – 905 lbs (410.5 kg)
Biography
Call for Soccer Scholarships
On November 6th, 1967, Stan Efferding was born in Oregon. He loved playing sports as a child and was always very active. Stan particularly loved playing soccer and would practice all day.
Stan received a soccer scholarship to play in college after graduating from high school thanks to his expert abilities.
Stan decided to decline the offer, nevertheless. Instead, he decided to major in psychology at the University of Oregon.
Choosing Bodybuilding
Stan started coming to the gym to strengthen himself while he was in college. He “discovered himself” in the weightlifting process right away and decided it was something he wanted to do for a living.
Stan started working out in 1988 to compete. He wanted to construct a body that would win him championships on the bodybuilding stage.
Stan’s dreams became a reality just three years later. He took first place in the Jr. USA Championships the next year after winning the Mr. Oregon competition in 1991.
Stan was greatly encouraged to continue participating to win additional medals through these back-to-back victories.
Stan reached all of his objectives during the following several years, winning the Emerald Cup in both 1996 and 1997.
Bodybuilding and Powerlifting Together
He was competing in bodybuilding at the time. Stan developed an interest in powerlifting, another sport.
He frequently lifted incredibly large weights in the gym, so he reasoned, “Why not enter raw powerlifting competitions?”
Stan lifted more than 2,000 pounds in his first powerlifting competition, the Pepsi Region 8 challenge. His greatest performance was a staggering 782 pounds in the raw deadlift.
Permanent Retirement
Stan ended his professional bodybuilding and powerlifting careers in 1997. Instead, he decided to concentrate on his personal life and any new business prospects that came along.
After making this choice, Stan stopped competing but kept going to the gym to lift weights.
Comeback
At the age of 38, Stan returned to competitive bodybuilding and powerlifting.
His triumph at the 2006 Seattle Emerald Cup, where he won the Superheavyweight division, served as a milestone in his recovery.
Stan won the same show again in 2008, but this time he also took home the overall title for his weight group.
In his first significant powerlifting competition after making a comeback a year later, Stan totaled 2,070 lbs at the APA Northwest Regional Championships, breaking two American records in the process.
Entering the IFBB Pro Circuit
On July 17, 2009, a.d. Stan earned his IFBB Pro Card after winning the Superheavyweight division and overall title at the Master’s Nationals Bodybuilding Championships.
Nearly Breaking a World Record
after only two months on the Pro Circuit. Stan participated in the SPF Power Raw Meet powerlifting competition, accumulating a total of 2,221.2 pounds while coming within 38 pounds of Jon Cole’s 1972 all-time raw world record.
Stan competed with lifts of 606.3 pounds for the bench press, 821 pounds for the squat, and 794 pounds for the deadlift.
Pro Bodybuilder With the Strongest Physique
Stan received the title of “Mr. Olympia 2010 World’s Strongest Professional Bodybuilder” in 2010. thanks to his 1,428-pound combined bench and deadlift records.
Stan broke the record by an astounding amount—he outweighed the former champion by approximately 100 pounds. He wasn’t finished, though.
At the SPF California State Championships the following year, in 2011, Stan broke two more world records by lifting a combined 2,226.6 pounds.
Stan once more astounded everyone by exceeding the previous record holder by more than 50 pounds.
One of Stan’s greatest powerlifting accomplishments occurred in 2013 when he broke a world record that had stood for 41 years by accumulating 2,303 lbs. With the 600.7-pound bench press, 865.2-pound squat, and 837.5-pound deadlift.
Thanks to his successes in powerlifting and bodybuilding sports. Stan is frequently referred to as the world’s strongest professional bodybuilder.
Training
Simpleness Comes First in Everything
Stan thinks there is no need to overcomplicate things like the number of reps, sets, and exercises he would perform throughout his workouts.
He follows his instincts and ensures that his muscles are completely tired at the end of the session. Stan’s muscles will be able to grow bigger and stronger while he sleeps because of this.
It’s that easy: Spend an hour lifting heavy weights three times each week. Eat a lot and get as much sleep as you can. I’m done now. Nothing else needs to be said.
The Muscle-Building Rules of Stan Efferding
- The 99% Rule – Stan advises, that 99% of attention should be focused on eating, sleeping, and training hard. There is no magical replacement for muscle growth other than these three things. In Stan’s words; “If you think taking creatine will compensate for the fact that you are only sleeping 5 hours a night, you are a ‘Fucking Idiot’.”
- Supplement only what you’re deficient in – Stan believes far too many people take unnecessary supplements which only damage the body. His advice is to look for possible deficiencies in the body, and then decide what supplements to take from there.
- For gaining mass, increase the frequency of low-volume meals, then increase the volume of a meal – When Stan first started in bodybuilding. He would first increase the number of his daily meals, and once he reached the desired number. He would proceed to increase the volume of each meal.
- 20 reps for leg growth – Despite his world-record achievements in the squat, Stan is a firm believer that high reps are better for growing muscle than heavy-weight, low reps.
- Solid Food Trumps Shakes – As Stan says, this one doesn’t need much explanation. In his opinion, it’s important to prioritize whole food over protein or weight gainer shakes.
- The stronger you get, the less frequently you can train – When Stan lifted a max of 400lbs in the squat, he would train his legs twice per week. However, once he progressed towards 750+lbs squat, he would only train his legs once every two weeks. This was because his body required more time to recover from lifting extremely heavy weights.
- Be an information junkie – Stan advises learning as much as possible about bodybuilding. That’s one of the ways to achieve a strong and muscular physique.
Stan’s Chest Workout
- 1. Bench press (warm-up): 4 sets of 3-5 reps (135, 225, 315, 405lbs)
- 2. Bench press: 2 sets – 3 reps of 495lbs, 1 rep of 545lbs
- 3. Incline dumbbell press: 2 sets of 6-10 reps with 200lbs
- 4. Dips: 2 sets of 14-20 reps with 100 pounds*
- *Drop sets with 6-8 reps weighted and the remainder unweighted.
Nutrition
Eating Lots of Healthful Food
According to Stan, no training plan can assist build muscle as much as having the appropriate food and recuperation in place. In addition to his “hardcore” exercises, Stan makes sure to eat enough protein and good fats to increase his muscular mass.
To provide his body with adequate energy for his strenuous workouts, he also drinks a lot of slow-acting carbohydrates.
“The majority of people who wish to gain strength and size already work out vigorously enough to increase their size; they only don’t eat and sleep enough to do so.
They have a notebook with them and want to go through every workout and program they’ve done over the last three years, showing me every rep and set. But there isn’t even one page listing their meals.
Like with training, Stan generally doesn’t overcomplicate his diet. He continues to do what he finds effective since it helps him make the most progress.
Influences and Idols
Flex Wheeler, one of the greatest bodybuilders of the 1990s, had a major influence on Stan in bodybuilding and powerlifting.
How Can Stan Efferding Teach Us Something?
Stan Efferding has shown us that you don’t necessarily need to make things overly complicated to be the greatest at anything.
Stan has a history of favoring simplicity over minutiae, as evidenced by his diet and workouts.
He firmly thinks that anything in life can be accomplished with commitment, effort, and well-thought-out action alone, not only in bodybuilding.
It could be beneficial to keep in mind some of Stan’s suggestions. Don’t worry about the little things; instead, focus on remaining committed and diligent as you progress toward mastery.
This may be a straightforward yet efficient strategy for achieving your objectives.