Stan Efferding presents just the 10 exercises you need for ultimate muscle growth – Fitness Volt

As a powerlifter, nutrition coach and former IFBB Pro League standout, Stan EfferdingKnowledge of exercise selection is among the best on the planet. In a YouTube collaboration with Chris Williamson, Efferding lists and reasons his top 10 exercises for lifelong muscle building.

After excelling in multiple sports, Efferding’s drive and tenacity in the gym and kitchen turned him into a fitness champion. In the field of bodybuilding, Efferding is best known for winning the World’s Strongest Professional Bodybuilder title, Mr. Olympia in 2010. He also established himself as a powerlifter, at one time holding the all-time world record for powerlifting in the 275-pound class.

The “White Rhino” has been a pillar of knowledge in the sports community since his retirement. Carrying tremendous strength into his 50s, Stan has taken to social media many times to demonstrate not just sheer power, but longevity.

Efferding has focused on improving the lives of his clients and has thrived as a coach. He created a nutrition plan he calls “The Vertical Diet,” a practical system designed for those who require higher daily caloric needs. Instead of nutrition, Efferding recently looked at 10 key exercises for muscle growth that can be used throughout life.

Stan Efferding shares a custom list of 10 exercises he would use throughout his life

Below is a list of Efferding’s exercise picks along with his rationale and some insight into why each move made the cut:

1. High bar squat
2. Cambered Bar “Good Morning”
3. Bulgarian split squat w/ dumbbells
4. Incline soldering press
5. Dips (added weight optional)
6. Seated leg curl
7. Breast support series
8. Viking press
9. Side elevations
10. Chin-ups
11. *Extra* Seated 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’d probably have to do a squat to train my quads effectively. My glutes are best developed from the low bar squat. High squat would be big for me.”

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The high bar backbend places the bar higher on your traps, forcing a more upright torso position. This variation puts more emphasis on the quadriceps than the low bar squat, making it ideal for those looking to build stronger, bigger quads. For Stan, whose physiology favors this lift, this is a cornerstone exercise.

2. Cambered Bar “Good Morning”

“The cambered bar good morningit’s one of my favorites. You can go to Instagram — I’m crushing good morning. That’s where you put your weight up here and you bend forward and try to keep your legs relatively straight; it’s behind the thigh.”

The good morning blow bar targets the hamstrings, glutes and lower back. Using a flexible bar reduces stress on the shoulders and allows for increased range of motion. It is a powerful movement for strengthening the posterior chain, which is crucial for overall athletic performance and injury prevention.

3. Bulgarian Split Squat w/ dumbbells

“I would put in one more quad workout; it would probably be a unilateral move,” Stan said. “I like Bulgarian split squat best because I can do reps with the same leg. That’s why I like them [because everyone hates them].”

The Bulgarian split squat is a challenging unilateral exercise that targets the quads, glutes and hamstrings while improving balance and stability. Holding weights increases resistance and increases strength. It’s a great way to address muscle imbalances and increase lower body strength.

4. Incline Dumbbell Press

“Now we’re going to move on to chest training. I like inclined soldering pressjust a little incline press. I did a lot of heavy benching in my career and I never built as well as I did when I trained with the Flex Wheeler with Incline Dumbbells. They allow more depth and independent rotation of the shoulders.

The incline dumbbell press emphasizes the upper chest and promotes fuller, more balanced chest development. Dumbbells allow greater range of motion and independent movement of each arm, reducing muscle imbalances and activating stabilizing muscles.

5. Dips (added weight optional)

“I just love this sloping site so much. Some people like to do flies – not a big fan of flies. I could 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 legs under me; if I’m working for a chest, I’m trying to keep the chest going.”

Dips are a versatile bodyweight exercise that targets the chest, triceps and shoulders. Adjusting your body angle can shift the focus between these muscle groups. Adding weight intensifies the movement and makes it a more powerful exercise for building strength and muscle mass in the upper body.

6. Seated leg curl

“I like sitting preferably. Usually standing curl and on the bench curl, the weight stack bottoms out before you get full extension—before the hamstrings get stretched,” Efferding said. “On a seated curl, you lock yourself in, especially if you lean forward on it. You can get full extension and not bottom the weight stack.

Seated leg curls effectively isolate the hamstrings while minimizing stress on the lower back. This machine allows for full range of motion and deep stretching, which is essential for muscle growth and flexibility. It is a safer option for those with back problems.

7. Breast support series

“I like a chest support series. I used to do a lot of T-bar rows which helped me in deadlifts, but there was a lot of cheating. The range of motion isn’t as good – which means extending the weight isn’t nearly as good. You’re pulling on your lower back when you get the weight.”

A chest support row eliminates the need to balance your lower back, allowing you to focus entirely on your back muscles. This exercise targets the lats, rhomboids and traps and promotes a thicker and stronger back without risking lower back stress.

8. Viking Press

“I like a Viking press and side to side. It’s a standing shoulder press – it’s a twist bar. I can’t shoulder a bar; I don’t have the flexibility,” Stan Efferding said.

The Viking press is a shoulder exercise that uses a rotating bar. It allows a more natural thrust movement and is easier on the joints. This move targets the shoulders and triceps, promoting broader shoulders and improved overhead strength.

9. Side elevations

“Yeah, the handle doesn’t concern me. It could be normal grip or neutral. Side elevation is good.”

Side raises focus on the lats, helping to build width in the shoulders. This isolation exercise is key to achieving that coveted V-taper physique, increasing overall shoulder definition and symmetry.

10. Chin-Ups

“A chin up. Do I have to choose one? I have to be specific about it… I’d probably do a reverse grip so I can mostly get more bicep out of it – get a little extra benefit.”

Reverse grip chin ups not only work the back muscles but also work the biceps a lot. This compound exercise is great for building upper body strength and developing a well-rounded physique.

“The only thing that goes is calves. I’ve always struggled with calves,” Efferding said. “If I had the chance, I would throw in a seated calf raise.”

Seated calf raises target the soleus muscle of the calf. Incorporating this exercise helps develop lower leg strength and size, which is often a challenging area for many lifters.

Efferding hasn’t been the only notable bodybuilder to crack the top 10 list of essential exercises. The trend began in July with reigning four-time Classic Physique Olympian Chris Bumstead. From there, it didn’t take long for the fitness community to pick up on the idea. Even ATHLEAN-X’s Jeff Cavaliere offered his “changes” to the “Cbum” list.

Nick “The Mutant” Walker recently submitted his own top 10 training picks. Similarly, former seven-time Mr. Olympia Phil Heath did the same when he joined Chris Williamson on his YouTube channel in August.

Given the dynamic nature of movement, it is not surprising that Stan Efferding’s list looks different from that of Bumstead, Walker and Heath. However, he considers these movements necessary after years of wear and tear from powerlifting and bodybuilding.

You can watch the full video from Chris Williamson’s YouTube channel below:

RELATED: Stan Efferding explains why sleep is more important than cardio for weight loss

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