Build YOUR OWN Workout Plan OVER AGE 40 (Stan Efferding Special Guest)
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- čas přidán 31. 05. 2024
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How do you create an effective workout plan? Well, Stan Efferding, founder of "The Vertical Diet" and the World's Strongest IFBB Pro, was kind enough to share his evidence-based insights as to how you can create your own workout plan for hypertrophy!
Check out Stan Efferding's Website (Vertical Diet Book, Meal Prep Company & More): stanefferding.com/
Stan's Instagram: / stanefferding
Stan's CZcams Channel: / stanefferding
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Timestamps ⏱
0:00 - Intro
1:20 - Which Workout Split is Best for Hypertrophy?
1:56 - Frequency
2:17 - Volume
3:50 - Effort
6:12 - Load
8:53 - Get Grass-Fed/Finished Meat Delivered to Your Doorstep with Butcher Box
9:41 - Exercise Selection
10:34 - Exercise Order
11:36 - Tempo
12:02 - Rest Periods
14:17 - Training Split
14:38 - Periodization
16:00 - Where Does HIIT Fit In?
18:50 - Hard Work is Needed
19:55 - Twice as Hard to Gain/Half as Hard to Maintain
20:50 - Plan Your Cardio Accordingly
21:26 - How Stan Maintains a High Workload & Recovers from Workouts
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Thank you Thomas for inviting Stan Efferding onto your channel. He is a treasure trove of knowledge for anyone interested in maximizing size and strength. I love his no nonsense approach to physical improvement. He has a gift for articulating what a layman needs to know in a concise and lucid manner.
You said it perfectly, so I don't even need to comment!
@@porterowski9232 you just did
Well said!
This was one of the most helpful videos I have ever watched
Honestly, this has got to be the most logical and rewarding video ive seen on gym training for over 40s. I'm 59 now, and been thinking of dialing back my humongous full body workouts 3 to 4 times a week and being a zombie the next day; though muscle growth is great. So going to change after this.
Completely agree
I was thinking the EXACT same thing. Excellent Video!
So true I’ve watched thousands of these types of vids this is def one of the best if not the best - the questions that are thrown in and the vocab used is fantastic - simple to the point and very informative-
Love Stan Efferding. Vertical diet is where its at.
I thought this was David Wood at first.
100% facts - Stan changed my life
I haven’t tried the vertical diet but I did hear that’s it’s one of those diets where you’re always super hungry. That’s because it’s formulated to always keep your metabolism raging. In your experience is that true?
@@emberjaxx585 actually, quite the opposite. I’ve doubled my caloric intake since being on the Vertical Diet. I’m currently at 2300 cals whilst being in prep for competition in 5 weeks.
I love the vertical diet meals
Just got my shipment the other day
I'm 62 I do a full body work out 2 on 1 off , my workout consists of back , shoulder, lateral squat , tri, bi , then chest , I do it with a fairly light warm up first x through then heavier 2nd and finish as heavy as I can 6 reps 3rd time. I have been doing keto for 8 months and have lost 44 lbs and put on 10 lbs of muscle , this is working for me
Im also doing full body M/W/S, same exercises except shoulders due to old injury. But here is my dilemna, I do them in a circuit style (one exercise right to next exercise) until done, then rest 2-3 minutes and repeat for 3 circuit sets. Do you do each body part sets back to back first then move on? My way only gives me 3 sets of chest daily x 3 days week = 9 per week, under the 10 min he recommends.
@@raycamacho3379 I do it the same as you I've found the circuit style training is my cardio since I can't do the treadmill my resting pulse has gone down into to 60s
Stan Efferding is a smart guy. Seems like he integrates old school and current knowledge in his teachings. Also he's a beast.
I know I’m late but I’m 41 and training again after years of bad eating and inactivity.
I have an old workout which is about 3x12 of all muscle groups (Squat/Chest/Lats/Shoulders/Bi/Tri/Calves) that I do 2-3 times a week at a slowish tempo.
I was worried that it was the wrong one; as a beginner though this helped confirm that I’m doing the right thing. This was so incredibly useful as someone who is getting back into looking after my body. Genuine thanks for giving us the knowledge for free 🙏.
I'm in the exact same boat at same age 41. I'm wondering how you are progressing so far? And also if you happen to have your full routine written down?
@@fallingawake2092 Heya - thanks for checking in. Routine took a hit over xmas but started training again from Feb. I honestly feel great.
Its a little deep but I now train for the mental health relief instead of having specific targets. Excercise was used as a punishment when I was younger and I'm ex army so I've always seen it as a chore.
Removing specific targets and the self punishment mindset means I'm actually starting to enjoy a bit of run/walking again in the morning. It also removes that self induced pressure that you need to look like you've just come off the cover of Men's Health.
Overall routine looks like 2x cardio and 3 x strength one week and reverse of this the next week.
Weights I do is Squats x 3/Bench Press x 3 on a power rack (ideally with an incline bench)
I then do 3 x modified shoulder press (I have clicky shoulders) with 3 x Lat Pull Down
then 3 x tricep pull down with 3 bicep curls (usually hammer so I can work my forearms).
If i get time I usually finish with calf raises 2 x 25 and something novell that I like like cable flys or hamstring curls.
If I super set everything I can get it done in 25 minutes if I have too, though it takes closer to 35 minutes (including a 2 minute warm up on a cardio machine). All sets are around 10-12 and I'll try and do the last set to failure.
I should also mention that I have used intermiitent fasting during the week to help cut some weight off whilst still being able to eat what I want on the weekend.
I honestly think the secret at our age is to do it as a way of being nice to yourself and don't put unreasonable pressure on yourself for specific results.
Hope it helps and you keep at it :)
He described how I’ve been working out for years but always thought I wasn’t doing it right.
Thank you! Thank you! Thank you! says this 66 year old woman who is trying to figure all of this out.
This is such an incredible and complete summary! It's like all of the scientific information (from Renaissance Periodization, Brad Schoenfeld, Bret Contreras and so many others), condensed into 20 minutes!
I just learned a ton in 20 minutes, thanks!
Lifelong trainer here 67 years of age this is your top video of all time! 🎉❤ 🙏 the last couple minutes paramount for over 50 trainers
Thanks guys, very informative. I am 52 yrs I go to the gym 💪 4/5 days a week. My goal is to build up my muscles.
Thanks Stan and Thomas! Much appreciated!
This video is better than all the fitness videos on CZcams combined. Everything I need to know is here! Thanks guys!
That is the best video I've seen covering each individuals needs. Thank you.
I forwarded this to my friends. Two knowledgeable fellas. Good collaboration!
This is great! It's a shame that there are so few views and comments. At 52, volume management and recovery are key. With the aging population, large scientific studies could save society a ton of money as well. Thanks for covering this even though it's not a money maker!!!
I love this video😂😂 please make more. Perhaps for women. I'm actually a 67 year old women, used to do bodybuilding, so i love to lift. Still lift 5 times a week.
All the secrets of building a great physique all condensed into one short video!! Love this!
Thank you for doing this with Stan, Thomas. He's a big deal in bodybuilding. Always been my number one for information on hypertrophy. You guys rock. Definitely my two favorite fitness informers.
This was incredible, love Stan and the vertical diet and I listen to pretty much every podcast he puts out even if I’ve heard it 100 times you gain something new(compliance is the science as he says) I love that you broke down the training aspect also as most focus on his diet recommendations. Awesome job fellas, two humble teachers!
This is great and extremely helpful. Thanks for the post and Stan for appearance.
Training to muscular failure is what stimulates growth.
Ok they got it 90% right but didn’t describe HOW to do periodization. A simple way is say you can do 100 lb on the overhead press for 1 rep, do 60 lb for 5 sets of 10 for week 1, 65 lb for 5 sets of 10 for week 2, 70 lb for 5 sets of 10 for week 3, 75 lb for 5 sets of 8 for week 4, 80 lb for 5 sets of 8 for week 5 & 85 lb for 5 sets of 8 for week 6. Then week 7, go way down to 65 lb for 5 x 10 then repeat the process again until week 12 then on week 13, do 5 x 5 with 65 lbs on overhead press. For squats, same thing but start off with a set of 5 with 78% of your max adding 5 lb as described already then do other exercises like belt squats, hack squats, leg press, leg curl, calf raise, etc for high sets & reps to build up the muscles involved in the squat. And right there, we just obliterated 99% of the fitness industry.
Wow. So much great info squeezed into 20 mins. Thank you for uploading this. It's exactly what I was looking for!
Love when Stan talks. He is knowledgeable and despite being a hulk is super relatable.
This is probably one of the best explanations for workout planning I have ever seen and it is so simple.
The only video you need to learn about working out. Thanks,Thomas and Stan!
Stan is awesome! Always so well-informed and articulate.
I see some people asking about exercise selection for efficiency and simplicity.
For the chest, shoulders, and triceps: Dips or Bench Press or Push Ups
For the back and biceps: Chin ups or Pull ups or Rows
For the legs: Squat or Leg Press or Dead Lift
* If you want additional shoulder work: Overhead Press or Lateral Raises or Rear Lateral raises
You could focus on only one of the exercises for the respective muscle groupings above for a workout(s), or you could focus on two exercises or even a combination of all three. For example, a workout could be as simple as dips, chin ups, and leg press.
Hope that helps.
I only have an hour for weights 2x a week before I have to leave the gym to lead an aerobics class. I love super sets!! They let me get a lot bang for the buck!
Absolutely superb information from Stan. Most people will get all they'll ever need for hypertrophy from this.
Excellent video. I have worked out since the late 70’s and I often struggle with skipping the gym and make excuses especially since I have to drive 15-20 minutes. I have a pretty physical jibe and walk a lot during work but that doesn’t replace the gym at least for me.
I’m struggling right now and this helped get my mind back in the game, THANK YOU!
AWESOME VIDEO! In fact best one I have ever seen. These 2 gentlemen are the best at explaining clearly the concepts necessary to be successful! Thank you both!
Wow!! I’ve never heard of Stan, but loved this video. Very informative! Thank you!
I love this video! I love these 2 guys. The fact that Thomas is asking Stan questions speaks volumes about him, knowing what he knows. He still wants to learn and goes to the best and smartest to find out what he can learn. These 2 are the best in this field and I watch every video of theirs that I can. You're never too old to learn.
This was the best training video I have probably ever watched. Thank you!
This guy was a great guest.
Never seen him but i liked his approach and knowledge
Awesome video!! Very informative and easy to understand big thanks Thomas and Stan!
I love Stan and glad you have done a lot of content with him recently. I was wondering what he was up to. One of the most prolific humans in history.
Love it. Thanks to Stan and thanks to you for excellent questions.
The video I've waited on my whole life. Thanks y'all!
Me too :-)
Amazingly informative info for a newbie. Thanks Thomas!
Excellent break down from people I trust. Thank You!!
This guy's fantastic. So smart, so helpful.
very helpful thanks, Just turned 61 and very active. Lift @ gym 5-6 days a week and eat pretty well
Glad I found this. Amazing info. Thank you!
This guy Stan is really great to listen to. I really enjoyed this one and plan on Subscribing to his channel as well. Thanks!
Awesome Thomas!!! Love it
Thank you so much, that was fantastic info. I've been crafting a home workout, I have equipment, but I'm relatively new to designing my own workout and this was literally the guidelines I needed to figure out what to do. 🙏
This is so awesome. 46 year old dad here who runs 3 miles daily and just started working out. Looking for some guidance and this right here is gold! Thanks guys. Carnivore and Keto is what I eat.
Excellent information! Answered many questions I had.
Dang this is so much info. Didn't know any of this. Presented really well.
Loving this info!! Great vid and discussion!
WOWWWWWW! This was THE most useful, straightforward training video yet. I was (I thought) searching for a full-body antagonist workout plan and came across this. You gave me everything I was looking for (10-20 sets/week) AND everything I should have been looking for (finding your rep max + load most beneficial for joint health (8-15). I hadn't fully accepted it yet but hearing you speak about (at this stage of our lives) needing to "walk it off" vs "sleep it off" has made me recognize my changing recovery needs. Thank you both! Mr. Efferding was an outstanding guest and Mr. DeLauer, you were an exceptional host. I honestly can't thank you enough-bravo! 👏🏼👏🏼 PS: I believe this information is so needed for the 40+ crowd but honestly, just as applicable to any age group due to the simple yet thorough, concise yet flexible nature with which you presented the information.
EPIC VIDEO! Thanks for this one!
Great video . Stan really does have a gift with this
So excellent video!! Thanks a lot for the information you provided... Fantastic
Great information !! Pretty much most important topic for everybody !!
Stan is who I look up to for bodybuilding. No nonsense. I'm same age. I know alot and I have forgotten more things than most people even know. I have learned alot on 36 plus years of weight lifting and I re education myself with Stan. Stan is my man.
This was great!!!! Thank you guys
Great conversation! Well done, gents!!
Well, it’s all there. I can’t imagine having this much knowledge 20 years ago when I started. Tremendous video. And FREE.
You guys are great together thanks a lot I’ve got great ideas to get going on this 👍
This is soooo helpful, thank you!!!
Those handshakes at the end are epic!
Very comprehensive. Thank you!
Very informative. Thanks for all the good info!
This is the best presentation i have seen.
Thank you so much for this information cos I'm 48 and just starting out in terms of what works for me. I personally love Thomas's content and this one is in the Top 5 for me.
Efferding is a Genius! 🙏✝️🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴👍👏👏👏👏👏👏👏👏
Great interview you two. Sometimes one gets to these videos and is (as I was) expecting the wrongly stereotypical body builder talking down to us "lower" humans. This was not even close to that. You hit me perfectly. I hear a lot about HIITs but not much more than "do it". Even though this may not classify as "HIITs" exactly, I like this as it skirts on exactly what I want and need to do. As a 60 year old out of shape person who was once very athletic, this is perfect info for me to be better next year than I am now. I will be able to more enjoy life after implementing much of what was taught in this video. And, Thomas, thank you for all you do!
As a guy who just hit 50, this is a very informative video! Everyone stresses to go to failure for every rep, but don't take into account the damage its doing to your joints and tendons. Thanks guys for the great vid and education!!!
Even the term failure is idiotic, Leroy Colbert built 21inch arms he says training to failure is ridiculous.
I agree. I’m 49 and would like to preserve my joints, thank you very much 😊😂
It’s training until muscular failure. If your tendons are hurting it’s because you are training incorrectly
Excellent video! and that last part about maintaining workload and recovery I watched it 3 times to let it sink. I'm very new to training only 11months seriously into it (47yrs) and I noticed that "resting" works better for me if I do some activity instead of vegging out like I've done in the past. Most days after training I feel like I'm not sore at all then it hits me like a truck 48hrs after. So for the "rest" activity I have to remind myself to be light even though I feel like I could do much more, it accumulates soreness and then I get a really bad sleep night and that prob negates any progress I may have accomplished.
Very succinct comprehensive guidelines. I enjoyed Stan's brisk energy and personable insights. Cool interview / content, for me. 😎
Thank you for this!
This was such an awesome session! And I'm headed straight to Butcher Box!!
Wow…… his is invaluable, nuggets everywhere
Simple guidlines, very effective when consistent 👌🏾
This is amazing information thank you ….dude your a beast
Would love to see similar version of this but subject meal and daily Routine recommendation for base line really struggling forward with no real down to earth examples
Stan the man! Very impressed he is a guest. He is a legend. One thing to mention along with tempo is doing the movement correct and feeling the muscle work. Its that mind/body connection. You see guys in the gym slamming and throwing weights around year after year and they look the same year after year. Kai Greene (several time runner up at the Mr O) really stresses this as do most top bodybuilders. I had to rethink how I trained back as an example...pulling the elbows in vs focusing on how much weight I am doing. My back has never been more sore and its growing. Another topic would be simply knowing your body. I am 6'2 and although I did a lot of squats and got strong, my overall leg development was okay but not what I wanted. I had a bodybuilder friend (Joe Owens who competed against Lee Haney at the Nationals back in the day) tell me to get on the leg press with a fairly heavy weight and start doing high reps....like 20-30. He explained it better than I but whatever the case I tried it (was 25 at the time). My legs exploded. My legs turned out to be one of my best body parts. There seems to be a correlation between the quads being a fairly large muscle...aka lots of muscle fibers, the pump (aka getting lots of blood in the muscle) and growth. I tried this on squats as well but did not have the same outcome. I think the shorter guys probably get more from squats than taller men...just my theory and general observation. Also note hack squats were as good as leg press, in particular with the outer sweep of the quads. Generally speaking, I have always stuck to a 4 day split with each muscle group trained DIRECTLY, once a week. Note there is a lot of overlap. When you train back, you are hitting biceps and forearms. When you hit chest your front delts and triceps are getting hammered. Lastly, you have to find what works for you. Know your body type (endo, etco, meso- you will almost always be predominantly one with a mix of the other unless you are Ronnie Coleman -all meso there). Test the waters with training and diet to determine what works best and absolutely mix it up. Your mind and body get stale and adapt quickly in the right circumstances. Keep your body guessing, stay consistent and just have fun.
Stan is the man🙏🏼💪🏼
The trick or hack is a time machine. I used to drive past the gym on the way to MacDonald's and gain muscle.
This an excellent video. Very informative 👏
These Collaborations are great.
Thank you very much for the information. Clear concise and uncomplicated. Great video.
Excellent !
Good tips that clarify some questions not found elsewhere, particularly: do LISS for active recovery.
This is great content for men over 40!
absolute gold, thanks
Yay! Super interested in building and maintaining muscle at 50+!
Great video! Love both of you guys. Please collaborate more.
I like this content that you have been doing lately.
Fabulous!
Awesome review!
I love the recumbent bike recommendation. I think David Goggins used to do that as well for recovery.
Awesome video!
Very cool thank you!!
GREAT video!!!