Today on Muscle Expert Podcast Stan “The White Rhino” Efferding joins Ben for a deep conversation on training, recovery, nutrition, sleep, hydration and much much more. Stan is an IFBB Professional bodybuilder, World Record Holding Powerlifter and also a very successful entrepreneur having started multiple 7 figure businesses in his career. He is also the inventor of The Kooler.

Stan is only one of 10 men in the world to ever total over 2,300 pounds raw in competition. He also holds the title as the World’s Strongest Bodybuilder.

Ben and Stan discuss some of most impactful strategies and key concepts he learned from his mentors such and training partners such as Mark Bell and Flex Wheeler for maintaining an extremely lean aesthetic, training your digestive system to for better nutrient uptake, simple hacks for sleep and maintaining progress while traveling and the standards needed for a world class physique. 


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“ You can train hard or you can train long but you can’t do both.”

-Stan Efferding

In this Episode:

4:00 – Importance of posing and the current state of bodybuilding.

10:20 –  Internal motivation and work ethic needed to build a world class physique.

12:45 – Where Stan developed his training foundation and drive to become successful.

15:20 – Training hard vs training long you can’t do both.

17:40 – Blasting past sticking points. How to progress past set points, resetting homeostasis.  

22:00 –  Key lessons learned from going from strongest in the gym to strongest in the world.

26:30 – Optimizing recovery, sleep, and supplementation for high level athletes. Training

31:00 – Vertical Dieting. The crossfit of digestion,  what most athletes are missing to optimize their digestion.

33:00 Reconstructing the diet of the world’s strongest man using the vertical diet. Necessary standards for year round leanness, training and dieting secrets of the white rhino.

39:00 Training with Flex Wheeler, no benching, squatting or deadlifting. dropsets, intensity, and volume.

43:00 Powerlifting Vs Bodybuilding. Progressing your training without increasing weight on the bar.

45:10 Sleep rituals and morning rituals for high quality sleep to optimize recovery, body composition, insulin sensitivity and more.

49:30 Blue lights and obesity. Eliminating sleep problems, Stan’s best tricks for hacking sleep.

54:10 How to supplement properly  and how to know what to supplement with. Stop wasting money.

56:30 Hydration, mineral deficiencies, and Stan’s expert resource.

59:30 Blood tests, testing for deficiencies and where to go online to get one.

1:04:00 Biggest Influences in Stan’s Career

1:10:00 The 3 game changer pieces of advice for Stan to become an outlier.

1:14:00 Rapid fire questions series.

1:16:50 Three lessons and values to leave as a father.

1:18:00 Books that Stan is currently reading.

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