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Advice from Stan Efferding
LIFT-RUN-BANG: Awesome write up from Stan Efferding
Highlights:
Over 90% of the questions I’m asked at the gym or via email are about the best weight lifting routine to get huge and strong. How many sets, reps, drop sets, super sets, rest time, frequency, duration etc…?
My answer is always the same. It doesn’t matter You don’t grow in the gym, you grow at the dinner table.
It’s never the training routine that’s limiting growth, it’s always the recovery phase, eating and sleeping. The vast majority of people who want to get bigger and stronger already train hard enough to grow, they just don’t eat and sleep enough to grow. They carry a notebook and want to show me every rep and set of every workout and routine they’ve done for the past three years, but there’s not one page with a record of their meals. I feel bad for them because I know they work hard in the gym and they rarely miss a workout, but the notebook just documents all the muscle they’ve broken down and has no record of what they’ve been doing to build it up. I know because I did it myself. When I started college nearly 30 years ago there was no Internet and few reliable resources to find information about getting big and strong. I started lifting two hours a day, six days a week, doing endless sets and reps of every exercise in Arnold Schwarzenegger’s Encyclopedia of Bodybuilding. I struggled to put on five pounds a year until I finally came across an experienced lifter who told me I was wasting my time with all that lifting and told me to go home and eat. By cutting my training back to an hour three days a week and hiking my calories up to over 5,000 a day, I was able to put on 20 pounds in less than a year!
It really is this simple:
Lift heavy weights three times a week for an hour. Eat lots of food and sleep as much as you can.
That’s it. There’s nothing more to add. I’d love to be able to just stop there and trust that the person asking the question will do exactly those two things and get huge and strong.
But, there’s always a million nit picky questions to follow, the answers to which really make very little difference. People have become well informed and read everything they can about the sport, so they want to hear me confirm or negate every last theory, belief, bias, research study, proposal, hunch, testimonial and Dr. Oz episode they’ve ever watched. The truth is, it doesn’t matter.
Train heavy, eat and sleep. Repeat.
What is heavy? Don’t over complicate the answer. If its too easy, add more weight. Repeat.
How much is enough food? If you’re not gaining muscle, eat more. Repeat.
Don’t chase the 1%, there is no magic training routine or diet that’s going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.
LIFT-RUN-BANG: Awesome write up from Stan Efferding
Highlights:
Over 90% of the questions I’m asked at the gym or via email are about the best weight lifting routine to get huge and strong. How many sets, reps, drop sets, super sets, rest time, frequency, duration etc…?
My answer is always the same. It doesn’t matter You don’t grow in the gym, you grow at the dinner table.
It’s never the training routine that’s limiting growth, it’s always the recovery phase, eating and sleeping. The vast majority of people who want to get bigger and stronger already train hard enough to grow, they just don’t eat and sleep enough to grow. They carry a notebook and want to show me every rep and set of every workout and routine they’ve done for the past three years, but there’s not one page with a record of their meals. I feel bad for them because I know they work hard in the gym and they rarely miss a workout, but the notebook just documents all the muscle they’ve broken down and has no record of what they’ve been doing to build it up. I know because I did it myself. When I started college nearly 30 years ago there was no Internet and few reliable resources to find information about getting big and strong. I started lifting two hours a day, six days a week, doing endless sets and reps of every exercise in Arnold Schwarzenegger’s Encyclopedia of Bodybuilding. I struggled to put on five pounds a year until I finally came across an experienced lifter who told me I was wasting my time with all that lifting and told me to go home and eat. By cutting my training back to an hour three days a week and hiking my calories up to over 5,000 a day, I was able to put on 20 pounds in less than a year!
It really is this simple:
Lift heavy weights three times a week for an hour. Eat lots of food and sleep as much as you can.
That’s it. There’s nothing more to add. I’d love to be able to just stop there and trust that the person asking the question will do exactly those two things and get huge and strong.
But, there’s always a million nit picky questions to follow, the answers to which really make very little difference. People have become well informed and read everything they can about the sport, so they want to hear me confirm or negate every last theory, belief, bias, research study, proposal, hunch, testimonial and Dr. Oz episode they’ve ever watched. The truth is, it doesn’t matter.
Train heavy, eat and sleep. Repeat.
What is heavy? Don’t over complicate the answer. If its too easy, add more weight. Repeat.
How much is enough food? If you’re not gaining muscle, eat more. Repeat.
Don’t chase the 1%, there is no magic training routine or diet that’s going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.