Stan Efferding - Gain Muscle, Reps, Sets, Frequency-Build Your Workout

[IroNat]

[ThisisOverload]

Stan is a smart dude.

[Bevo]

Stan is a smart dude.

Can’t be so smart, seeing him lately, he’s purple red skin tone, looks to be not long for this world

[AbrahamG]

Can’t be so smart, seeing him lately, he’s purple red skin tone, looks to be not long for this world

Cock is basically non existent too.  Not a member.

[Bevo]

Cock is basically non existent too.  Not a member.

Exactly, all the money, size and strength but a tiny churro, pathetic

[pamith]

My nikka

[wes]

Cock is basically non existent too.  Not a member.

Exactly, all the money, size and strength but a tiny churro, pathetic

[bhank]

Just nonsense you have to find what works for you call me lazy all you want. I can not recover from training everything twice a week. Most people can not recover from that. Stan is on everything and a naturally bigger guy just because he can recover from that doesn't mean you can.

[beakdoctor]

I pretty much follow this to a T. Saw his interviews with Tom bilyeau and he went into a bit of detail on the science and the studies to support these numbers. He also talked a bit about manipulating sodium/potassium.  Though it's a little annoying because bilyeau loves to interrupt his guests in order to hear himself talk.

Efferding also talked about constantly monitoring his bloodwork.

Then I watched all of Hubermans podcasts on muscle hypertrophy and his interviews woth Andy galpin along with a few other guys and the sets/reps/ 1-2 shy of failure, recovery, cadence, frequency  was the same as what Efferding says here. Huberman also said  that if you're mainly training for appearance that contracting your muscles between sets will help increase hypertrophy.

[bhank]

The problem when listening to these so called experts is these are the guys who have good genetics for this stuff. Most of us don't. I have seen IronNats pics he is a skinny ectomorph hard gainer just like me. He needs less time in the gym and more time in the kitchen. He will never recover and grow training everything twice a week and eating like a bird which is why he is a skinny old man. Nothing wrong with that but lets be real Ironnat needs to train less and eat more if he actually wants hypertrophy.

[IroNat]

Can’t be so smart, seeing him lately, he’s purple red skin tone, looks to be not long for this world

[Gym Rat]

Just nonsense you have to find what works for you call me lazy all you want. I can not recover from training everything twice a week. Most people can not recover from that. Stan is on everything and a naturally bigger guy just because he can recover from that doesn't mean you can.

140 lb. girls are stronger and outwork you.
Youre just drugged up and avoid hard work...

W/ out gear you'd be 180 tops. At your height youre already a beanpole.  Embarrasing...
And your heart rate is horrific...

YOure very far from "in shape"...

[tatoo]

140 lb. girls are stronger and outwork you.
Youre just drugged up and avoid hard work...

W/ out gear you'd be 180 tops. At your height youre already a beanpole.  Embarrasing...
And your heart rate is horrific...

YOure very far from "in shape"...

its fuckin comical to listen to this skinny twink talk about gaining muscle.... he honestly thinks hes a big guy... 5'11 205 lmao.

[bhank]

140 lb. girls are stronger and outwork you.
Youre just drugged up and avoid hard work...

W/ out gear you'd be 180 tops. At your height youre already a beanpole.  Embarrasing...
And your heart rate is horrific...
YOure very far from "in shape"...

Come on man I have seen your pics you are fat compared to me. I have also seen the weights you lift and we are using damn near the same weights and reps if I am weak so are you

[bhank]

its fuckin comical to listen to this skinny twink talk about gaining muscle.... he honestly thinks hes a big guy... 5'11 205 lmao.

I am 212lbs with single digit body fat  right now. That is pretty good to start my next program. Let’s see a pic of you exactly

[38 returns]

I am 212lbs with single digit body fat  right now. That is pretty good to start my next program. Let’s see a pic of you exactly

Which is the next show you are going to chicken out of? You bleeding anus coward.

[tatoo]

I am 212lbs with single digit body fat  right now. That is pretty good to start my next program. Let’s see a pic of you exactly

listen bitch.... id crush you in any area of life youd like to try me in.... your ugly wife would drop to her knees and suck my fuckin dick in front of your skinny ass the moment she met me.... begging me for more pics huh you fuckin faggit... id destroy you.. in the gym, in real life, anywhere you want to lose...little sluts like you are a dime a dozen hankins... post some more training vids hahaahaha.

[bhank]

listen bitch.... id crush you in any area of life youd like to try me in.... your ugly wife would drop to her knees and suck my fuckin dick in front of your skinny ass the moment she met me.... begging me for more pics huh you fuckin faggit... id destroy you.. in the gym, in real life, anywhere you want to lose...little sluts like you are a dime a dozen hankins... post some more training vids hahaahaha.

Ok let’s try a pic of your physique today let’s see if you destroy me there we both know you don’t

[tatoo]

Ok let’s try a pic of your physique today let’s see if you destroy me there we both know you don’t

come on dude, i take shits bigger than you... 5'11 205 lmfao.... quit begging for pics... i know what i see and am no way delusional like you are...let alone give a fuck what a skinny fella like you thinks... youre a mental midget... go fuck w someone else... you are a clown show to me hankins... ur good to laugh at and thats it...i have no interest in comparing anything with a loser like you... your not even in the same ballpark..wannabe.

[bhank]

come on dude, i take shits bigger than you... 5'11 205 lmfao.... quit begging for pics... i know what i see and am no way delusional like you are...let alone give a fuck what a skinny fella like you thinks... youre a mental midget... go fuck w someone else... you are a clown show to me hankins... ur good to laugh at and thats it...i have no interest in comparing anything with a loser like you... your not even in the same ballpark..wannabe.

Again I am 212 right now and shredded. I would bet my life I put you to shame

[tatoo]

Again I am 212 right now and shredded. I would bet my life I put you to shame

5'11 212....... ooooooo youre a monster lol... fuck off twink... you should be ashamed for quitting that show bitch... post some pics of your crack whore wife so we can laugh at that dumb slut too.. she would love a man like me hankins.... LOVE

[BB]

Again I am 212 right now and shredded. I would bet my life I put you to shame

The asshole must be healing up fast, we're getting aggressive "feeling himself today" Hankins.

Saw the new pics Brian, you're getting the Derek Anthony look again .

[Bevo]

140 lb. girls are stronger and outwork you.
Youre just drugged up and avoid hard work...

W/ out gear you'd be 180 tops. At your height youre already a beanpole.  Embarrasing...
And your heart rate is horrific...

YOure very far from "in shape"...

180 is being real generous

Realistic 155/160

[bhank]

180 is being real generous

Realistic 155/160

At 511 lol

[Bevo]

At 511 lol

You were 5’9 and change, then 5’10, 5’10 and change, now 5’11, what’s next? 6 ft by July?

You aren’t a big guy, you are small in stature, small frame, small everything, if you stopped everything you are doing right now, drugs, training, you would be naturally in the 150’s/160’s range at most