The Only 10 Exercises You Need To Get Jacked | Stan Efferding
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- čas přidán 19. 09. 2023
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Chris and Stan Efferding discuss the best 10 exercises to build muscle. What is the number one exercise Stan Efferding recommends? Which machine does Stan Efferding use to build his calves? Which popular compound lift is Stan Efferding's favorite and why?
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Hello you legends. Watch the full 2+ hour episode with Stan here - czcams.com/video/EuQoGHEA5Cw/video.html
Stan's 10 Exercises:
1. High Bar Squat
2. Cambered Bar Good Morning
3. Bulgarian Split Squat
4. Incline Dumbbell Press
5. Dips
6. Hamstring Knee Hinge
7. Chinups
8. Chest-supported Row
9. Viking Shoulder Press
10. Side Lateral Raise
11. Vitamin S
Legend!🔝
Stan Efferding's 10 Exercises Men Need to Build Muscle:
Legs:
- High Bar Squat: Better for quad development, especially for people with long femurs.
- Cambered Bar Good Morning: Targets hamstrings and puts less stress on the lumbar.
- Bulgarian Split Squat: Unilateral movement, good for quads. Use dumbbells for loading.
Chest:
- Incline Dumbbell Press: Allows for more depth, independent shoulder rotation, and less risk of injury. 45-degree arm angle.
- Dips: Hits chest and triceps. Cues depend on focus-chest forward for pectorals, feet under for triceps. Add weight for resistance.
Hamstrings:
- Seated Leg Curl: Allows for better hamstring stretch compared to standing/lying versions.
Back:
- Chin-Up (Reverse Grip): Hits the back and biceps.
- Chest-Supported Row: Lower fatigue, can train with more volume, less stress on the lumbar.
Shoulders:
- Viking Press: Pivot in front, good for those lacking flexibility for traditional presses.
- Side Lateral Raise: Good for shoulder width.
No arm-specific exercises are included, but biceps and triceps are hit indirectly via chin-ups and dips, respectively.
Top tier comment
You're good people. 🙏
That’s a misleading headline/comment. He was forced to answer. He didn’t specifically set out to say these things. But I get you just wanted to list out what he said.
A more appropriate first line would be “Stan efferding was asked, if he was forced to pick 10 exercises to maintain and build muscle what would they be? - here is his response:
1)…
Pull ups always gotta be in there
Bodybuilders fear pull ups because they suck a them 😂😂
He said chin ups tho not the same 😂
@@beepboop7543 close enough
That's why i do 27 unbroken
Luckily as someone with disabled hands (unusually weak, low stamina and cramp easily), I can't do a single pull up or chin up. I even tried for months to work my way up to get there every day on one of those machines where you can offset your weight.
High Bar Back Squat: Stan prefers this for quad development due to his specific body proportions.
Cambered Bar Good Morning: A favorite hamstring exercise, placing stress on the hamstrings rather than the lumbar region.
Bulgarian Split Squat: Stan likes this unilateral movement for its challenge.
Incline Dumbbell Press: Provides a deep stretch and independent shoulder rotation, beneficial for chest development.
Dips: Stan mentions the importance of cues like keeping the chest forward and wrapping the pecs around the rib cage.
Seated Leg Curl: Preferred for hamstring development due to its ability to achieve full extension.
Chin-Ups (Reverse Grip): Stan chooses this variation to engage the biceps more.
Chest Supported Row: He prefers this for back training to avoid lumbar stress.
Viking Press: A standing shoulder press with flexibility advantages.
Seated Calf Raise: Stan acknowledges calf development can be influenced by genetics.
absolutely love the specificity that Stan has backing up why he picks all these!
1. High bar squat
2. Cambered Bar Good Morning
3. Bulgarian Split Squat
4. Slight Incline Dumbbell Press
5. Dips
6. Seated Hamstring Knee Hinge
7. Chinups reverse grip
8. Chest-supported Row
9. Viking Shoulder Press
10. Side Lateral Raise
11. Seated Calf raises
I'm so pleased you got Stan on. He's the OG. Phenomenal knowledge.
Nice interview. Good chemistry. Well done.
Great episode. Thank you.
Thank you for sharing your experience.
Switching to minimalist shoes about 10 years ago has drastically helped improve my calves.
I only need 8:
Squat
RDL
Dip (found these to have the best carryover for any horizontal press. Better carryover to a flat bench than flat bench to a dip)
Standing OHP
Barbell Bent Over Row
Pull-up
Nordic Curl
Bulgarian Split Squat
Bonus if you want:
Farmer's Walk
Deadlift
Lu Raise (Full ROM Lateral Raise Over Head)
I'd go:
Pull (Pull-ups or rows, change your angles)
Push (Dumbell bench or push-ups, change your angles)
Rotate (Cable wood chopper for example)
Y-raise or Facepull, maybe combine into one exercise
Neck curl (Front and back)
Squat (Split squat, vary quad and glute focus)
Hinge (RDL)
Side bend
Leg curl
Leg raise (To hit abs and hip flexors)
He's right about Samoans having huge calves. Pretty much all Polynesian/South Sea Islands as well. Was watching the Rugby World Cup recently and Josua Tuisova for Fiji has some of the most insane calves.
Be good if you didn't cut him off every 5 seconds and keep trying to finish his sentences
Yeah, obnoxious af
Stan, is a classy guy...Very knowledgeable..
Only 10 workout to build muscle:
1. Barbell Squats
2. Flat bench press
3. Incline dumbbell press
4. Pec dec fly or machine fly
5. Lat pull down or pull ups
6. Barbell row
7. military press
8. lat raise
9. Bicep curl
10. Dips
Ive been training since I was 16, im now 34. 6'1 215lbs lean. Never had a serious injury. Plenty strong and good cardio. My top 10:
Conv Deadlift
Back Squat
Standing Strict Press
Weighted Pullups
Hill Sprints
Lateral Raises
Farmer Carry
AB Rollout
Pushups
Inverted Ring Rows
1. Hack Squat
2. Romanian Deadlift
3. Incline Smith Press
4. Flat Dumbbell Press
5. Lat Pulldown (Wide Grip)
6. Chest Supported T Bar Row (Wide Grip)
7. Chest Supported DB Lateral Raise
8. Cable Y Raise
9. Preacher Curl Machine
10. DB Skullcrusher
These are fkn gold Chris.
I grew my calves playing rugby which I didn't go hard into until college, and I didn't really recall having magnificant calves before then, I think it's one of those muscle groups that just require an absorbent amount of load to train
I work as an Amazon delivery driver, so we walk a lot. It's more walking/running than driving because you basically drive 2 houses down and then run packages all day. I have HUGE calves compared to the rest of my body and I reckon it's because of that. I don't do much exercise outside of my job!
This list is very good, I feel like cbum had too many upper body compared to lower body, but where the hell are lateral raises
chin-up is supinated or neutral grip. Pronated is a pull-up
Mine are
1. Incline bench
2. Flat bench
3. Decline bench
4. Low bar squat
5. Front squat
6. Deadlift
7. Leg extensions
8. Seated overhead press
9. Standing overhead press
10. Strict bar curls
Horrible choice, you don't know much about training.
I'm with you on this one. I'm 50 yrs old and this list is what works best for me also. I also squeeze in face pulls for posture because of my age being and I'm a part time classical pianist (bending over playing piano keys) and I also squeeze in tricep extensions because I have a "thin" body type and I visibly am able to stay visually well muscle-defined.
Basic, simple and solid - foundational goodness, can't fault it
Why so repetitive? Also there's no back or hamstrings work outside of deadlifts, as well as triceps
Nice
Calf raises on leg press have always been the best calf raises I’ve ever done
I’d go
1. pull ups
2. Weighted dips
3. Back squat
4. Traditional deadlift
5. Incline dumbbell press
6. Barbell row
7. Bulgarian split squats
8. Dumbbells shoulder press
9. Hammer curls
10. Tricep extensions
Squat, dead lift, dips, Shoulder press, that's 4,
If your doing dips for chest that also does shoulders and triceps.
Squats and dead lift covers legs and some back.
Shoulder press does shoulders and some upper chest.
Arms are done because of the compound effect on smaller muscles.
You could do some chin-ups for back and extra biceps. Squats also work calves, shoulder press also works abs. By my estimate you can get it all done in 5 exercises. I don't think you can do 10 exercises without doing some body parts twice. That's my 2 cents.
The biggest, most carved and shelfed calves I've seen have seen were a few guys that don't lift, never lifted, and aren't athletic. You either got'em or you ain't got'em.
No calve lift method I've ever tried, even going 20 sets to failure hardly create any DOMS for me. Walking barefoot all day causes more DOMS. So, as Stan stated, I fully believe it's mostly DNA and how a person walks.
If I only had 10 muscles, which ones should I keep?
Definitely have to go with the rectus abdominis, glutes, hamstrings, quads, calves, erector spinae just to ensure we can walk for the most part, then deltoids, lats, forearms, and biceps to get most of the use out of our arms.
@@IVEdgecongratulations you’re blind and cannot poop
@@IVEdgeGuess you’ll be missing out on all the benefits of the digitus minimus, suit yourself 🤷♂️
There’s quite a difference between “If you only had ten exercises” and ‘The only ten exercises you need’.
1 bench press
2 squat
3 deadlift
4 military press
5 dumbbell curls
6 shoulder lateral raises
7 tricep press down
8 dips
9 seated calf raises
10 lat pull down
0:08 Jesus what is it with that crazy stare?
SBD, Pull Ups just my guess before I watch the video
Chris, I came here for Stan's opinion.
My 10:
1. Squat - full range of motion
2. DB Romanian Deadlift (either single leg or not)
3. Dips
4. Chin Up / Pull Up
5. DB or Barbell Floor Press
6. Chest Supported Row
7. Walking DB Lunges
8. Cable Pull Throughs
9. Band / Cable Face Pulls
10. Sumo Deadlifts
This is my game 😂
knee hinge? What exercise is he referring too at 4:58?
Hamstring seated leg curl
High bar squats are definitely better than low bar for building your quads
People always forget to put some core work in there. It would be more balanced. Hanging leg raises, toe's to bar is what I'd throw in there.
This is list only three exercises as for “need”.
Dips, chins, lunges.
I this series
I can vouch for the large calf community. Genetics is the biggest component. Mine are a 9.5/10 even if I don't train them. It's all about the calf to ankle ratio too. If it makes you feel any better. My biceps make me sad no matter how hard I train 😆🥲
I’m the opposite Biceps happy calf’s sad 😂
Same here, although I train em hard now, since, I’ve got em, so I should fkn use em.
Not bad, not bad... Its about 56 times better, than what Heath said, but i like a little more what CBum choosed. This list is a little bit minimalistic with no direct arms work, but its good, its really good. Well, its Stan Efferding, how could it be bad.
My calves are the one genetic gift I was blessed with... I hardly ever train them and they're huge for my size and pretty defined its 100% genetics.
That’s me but with my penis. I never train it but it just seems grow.
Dude on the thumb looks like a Space Marine
I dunno if it's a coincidence but I've noticed people who do those box jumps have big calves...could jumping make your calves grow?
Yeah and pulling trucks, sleds and farmers walk. That’s why strongmen have really big calves
this guy makes the rock look like a clone
If you want ripped calves, work on single foot balance exercises
As someone with great (never trained) calves and shitty arm genetics....I'll trade you Stan
Calves are definitely one part genetic and one part the stimulus they get. I’ve played soccer for close to 20 years and my calves are great because of the nature of that sport and the load placed on the calves. I can probably count on 2 hands the amount of times I’ve trained calves in the gym
If it was me:
Deadlift
Single Leg Deadlift
High bar squat
Bulgarian Split Squat
Farmer’s Walks
Overhead Press
Push Ups
Dumbell Incline Press
Pullups
Dumbell Rows
11. Steri-yereee-oids
BULGARIAN SPLIT SQUAT ON SMITH MACHINE!
I would choose strongman exercises
It's a tough question to have to quickly answer and opine on, maybe a better way is to just phrase it a little more general, Hey Stan what are you top workout excercise movements? Why ten, maybe alls you need is 5, or maybe someone like Stan needs 15, it's all relative and no need to get so specific and dogmatic.
No calf crew checking in...
1st exercise would be restraining from using steroids
My traps are like Stans calves.
7:44 I think this face about sums up how Stan feels about your interviewing skills lol. Dude stop asking questions and then interrupting the guest by filling in with bullshit while they are trying to explain to you what you just asked.
I can tell he really doesn't want to tell us
Why does it have to be fast? Everyone wants fast, but that’s a losing game, what you should be after is consistency.
Constant gains, not quick.
8:30 best calf exercise is walking. If you know how to walk properly you have good calves. But "walking properly" is also genetic depending on your brain and your leverages.
How do you walk properly?
@@KS-MDCCLXXVI Up a hill?
@@KS-MDCCLXXVIstacked joints from head to toe, then heel-toe strike push off with them calves
No one gets anything over on Stan Efferding
0:43: 💪 The speaker discusses their choice of 10 exercises for building and maintaining muscle.
2:27: 🏋 The video discusses the benefits of incline dumbbell presses for chest development and the preferred method of holding dumbbells for exercises.
4:32: ! The speaker discusses different exercises and techniques for working out triceps, chest, and hamstrings.
6:39: 💪 Chest supported rows are advantageous for back training as they allow for more volume and reduce stress on the lumbar spine.
8:39: 🏋 The size of your calves is determined by genetics and factors like weight and walking.
Recap by Tammy AI
Algorithm
Don't forget the eleventh exercise where you put the needle in your arm! Not inspired by dopers
Thats strange because I've always thought Stan had great looking calves
🙏✝️🤴💪
11. Steroids
Push-Pull the plunger on the syringe.
He forgot vitamin s!
🙏✖️🖤🦿
Chris: So today you don't want to talk about masturbation!
One - burpies
TEN DUDE TEN -- GET OFF RIODS
10 is waay overkill. ( 1x Horizontal Upper Pull/Push Compound, 1x Virtical Upper Push/Pull Compound , 1xLower Push Pull Compound)
Bet you anything that all the commenters commenting “Steroids “ don’t workout lol😂
Seated calf exercises are a waste of time. Do them standing and heavy
Can you please interview the most notorious fitness celebrity Jason Blaha?? 🙏
I dont like top 10 - how about the minimum tk cover your whole body
Zoomer here. I choose SARMs and vidya.
I've seen about 20 of these videos over CZcams over the last couple of weeks all saying different things 😂 all exercise has its benefits. Just get up and move first and foremost and don't paralyze yourself with all the nonsense on CZcams. It's just a competition between these people to see who's opinion can be the most popular.
NO! its my rules!
And lots of PEDs
Eat clen, tren hard anavar give up
now do calisthenics
This Chris guy is now juicing 💉 💊
Such a dumb question though. People always want top 3, 5, 10 choices. Truth is the pros do it all. So shutup. Do the work.
Im guessing steroids…but that’s just me
And steroids XD
(Chill peeps, dude works hard, I know, but roids are what gave him his speed. Natural is slow)
Good morning dangerous don't ever do them doesn't do anything he has no thighs so the squat done nothing for him because it's not about the exercises your doing it's about the genetics your born with
This.guy doesn't know what he's talking about he knows nothing about what exercises to do the seated leg curls and lateral only ones he got right
How are you supposed to take advice from a dude clearly on ridiculous amounts of juice. I don't wanna put needles in myself.
Please have Paul saladino on. We need a pod with him on here, he needs to go back on joes and he needs a pod with Andrew huberman @chriswilliamson
Every single authority in this space is roided to the gills and focused on body building 24/7. The common man is not.. The disconnect from reality is insane.