Stan "The Rhino" Efferding's EPIC LEG WORKOUT!

[@gilscharf]

“Throw another plate on” “Oh big mistake..” Hahah

[@Mmlnk05]

Thanks I'll incorporate this information into my once a year leg day!

[@nominox1158]

Lmao 😂

[@anthonycaruso6065]

Me and my friends play a game where every time Stan says research we drink 4oz. of Orange juice because the fructose stimulates our liver enzymes. It's a wild game

[@murderousmayhem6362]

😄😄😄

[@alexeyshilin7485]

:D

[@helmutkrusemann9194]

Awesome stuff! Hey Stan, can you make a video please when you squat with your complete warmup etc.? Thanks for sharing so much valuable content

[@zenmindgreenthumbful]

I'd love to see one of these for every one of his twice-a-day training days he used to do with flex. I've searched all over the internet and can't find any videos of the training he did when he was training with Flex leading up to getting his pro card.

[@jcam4050]

Stan was absolutely on the money with this video! Amazing info!!

[@DavidEngelen]

Stan's the man

[@PROJECTHULK1]

Do hamstring next please!!! Stan is the man. Thank you for this video.

[@chrisborkowski1633]

Thanks for all the FREE info, I know I speak for the majority when I say we appreciate the advice and the Time it takes to film these videos. Couldn't buy this type of knowledge!

[@HellishTV]

Please make a series out of this!!!

[@NoSpillsChills]

Tell me why I’m watching this at Nissan dealship and when he starts Moanin on the leg press everyone started staring🤦‍♂️ the take away here is don’t watch work out videos in public

[@c0wboys4life]

Or wear some headphones 🤷‍♂️

[@skullboy1967]

OMG hilarious 😂

[@justina9914]

Nice work brother

[@hardfought1842]

Mark has a questionable grunt when doing bodybuilding work 😩😂😂😩😂

[@brandonhoover2120]

I just got my 370z about 2 months ago! Go Nissan!

[@Verdad2024]

This is exactly what I was looking for. I really appreciate you guys.

[@c.harris3411]

This is what I miss about this channel!

[@c.harris3411]

Bodybuilding is still gay tho...

[@MickDavies]

Looking really fit Smelly! Keep up the great content

[@garagegymtrainingcamp]

I love marks podcast. Seems like a funny, humble rich dude and has a free fucking gym. Love that!

[@idontgiveafookwhatpplthink6579]

mark bell my favorite person very intelligent and professional

[@JP-so1co]

challenge food mental illness trump 2020 ok Mark 👌🏻😏

[@rajatshrma3]

Great video. Would love to watch Stan more and more on your channel, giving out great knowledge. Thank you.

[@allanbenoit8305]

Mark Bell, stand up dude! Love your content, sir. thank you!

[@CriticalThinking88]

This is a great workout that I will be using while I get my lower back issue resolved so I can keep growing without squatting. 👊

[@spencemiller5836]

Stan, my god man the information you have in that brain pan of yours never ends. The knowledge of bodybuilding and all the stories you have, would make one hell of a book. Sure hope that is in your future!!!

[@alexsmith5047]

Just did this workout and I absolutely approve. Fantastic.

[@kickingrusty9869]

Mark, you’re hilarious man! “Totally sober” 👍🏼😂

[@efsedita]

These are great vids, thank you

[@rustyrichardson5333]

Awesome vid! Can you ask stan if there was any kind of progression week to week with adding weight, reps, or even sets?

[@aamirtaylor2048]

Wow I just learned a lot and leg day tomorrow as well

[@swenekaf1141]

Your science got my brain exploded ! I did so wrong for 3 years now , i never really stretched between sets of reps

[@derekdeadlifts2986]

I agree a massive squat doesn't always mean bigger legs.

[@BeeFZidePilloW]

Derek Johannis yes it does

[@hectorbrizuela6214]

Yes it does

[@dreworyan5652]

It always does. But it doesn’t mean you’re gonna get the fullest muscle bellies or shreds from them. Just size only. Also it just means it’s not the only way to grow them big.

[@TreatSpin]

More like big legs doesn’t always mean a massive squat

[@BeeFZidePilloW]

Len Pounds right

[@SuitedSlime]

Post the hammie one

[@thecastle09]

post ur cycle please.

[@occupiedaustralia9952]

@@thecastle09 what hios menstral cycle ?

[@mattliftsandjumps]

Here's a challenge. Take a shot every time Stan refers to "the research".

[@stevend481]

Or flex wheeler

[@JSn00py]

Thanks bro! I’m fucking hammered!

[@Bryzgyman]

He has to do it because of the idiots under every video telling him, that he doesnt know sh*t.

[@philips6780]

Or "hypotrophy"

[@MrJosh6889]

These videos are kind of refreshing. Every single youtuber is going more, harder, faster, and these are more about being mindful of what you're actually doing. The funny thing about the fitness space is that what the fitness space promotes is often not very good for what it pretends to accomplish. I mean, I get it; I'm sure that style works if you're an IFPB pro slamming a gram of test twice a week. But if you're a normal lifter, this is probably a much more appropriate style.

[@kahle12]

Why tf did they mic up Mark hahaha

[@followthemoney4525]

lmao

[@harrymorris9406]

MMMFFFFFFFFFFFFFFFF MUUUUUUAHH..... MMFFFFFFFFFFF

[@Whiteboyfromtheyard]

Stannnnn is backk

[@KontrolledSubstance]

Love it bro... Good stuff

[@Andy-tf2il]

Great video!

[@nicholasbullock1709]

Great video! Good tips

[@adamdyment9732]

Mas Rhino, por favor. I’d love to see more videos like this.

[@_mrlift]

this is brilliant info

[@silatguy]

11:50 Stan's like you lost me at 'burpee'

[@myronromero7071]

Where can I find the hypotrophy work out. Anything where I can reduce weight is good. As I am turning 55 it’s time to cut weights back. I plan on hitting 500 dl in October then I am done with heavy weight

[@Billy_Batson69]

Cant wait for the hamstring one

[@Balonishell]

So interesting!

[@vlastos]

Does this apply to naturals aswell?

[@stevend481]

I wouldnt listen to anything flex wheeler says if you're natural

[@vlastos]

@@stevend481Yea, had the suspicion about the "pump" workouts

[@rustyrichardson5333]

Yes it applies. This is the exact same thing Dr. Mike isreatal (sp?) Recommends and he's natural.

[@vlastos]

@@rustyrichardson5333 No squats, no deads just high rep pump work?

[@rustyrichardson5333]

I was referring to the rep range more so than exercise selection. But plenty of natural bodybuilders build impressive wheels without squats. Squats probably induce more hypertrophy per workout but the recovery cost is so much higher than leg presses. You can simply leg press heavy far more often than you can squat.

[@slyrhythm6471]

good video!!!!

[@murderousmayhem6362]

"I am totally sober" 😄😄😄

[@Jmack7861]

If I heard anyone else say some of the things Stan says I would write them off, thankfully he has solidified himself in both powerlifting and bodybuilding and also uses research based information so it is easier for me to have an open mind about what he is saying

[@BennyJeters]

imlee888 as if you’re anybody lol

[@Jmack7861]

Benny Jeters neither are you, your point? I’m a nurse and a majority of what he says goes against what is considered correct medically but he has blood work and other evidence to prove that that may not be the case or at least is not as big of a deal as we are told

[@brentdawgs8905]

Did anyone get the pec destroyer ad before this?

[@Ale-mv3gr]

Is this ideal for natural bodybuilding? Rich Pianna (RIP) said that that amount of volume is not optimal if you are natural and that more intensity is better because it would be easier to recover from.

[@DatNguyen-hx6rb]

i'm sorry but Rich Piano dont know about training, look at his physique is shit

[@Ale-mv3gr]

@@DatNguyen-hx6rb Well, he was pretty big and knew lots about performace enhancing drugs, I think its worth discussing. I see tons of guys in gyms doing lots of volume but low intensity, and they barely look like they lift, meanwhile, I train mostly with high intensity and I have gained a decent amount of muscle.

[@Nik2555]

Alex C generally guys in the gym that train bro split high volume look bigger and more like they lift than the guys who read the internet that they have to do full body and do starting strength squatting 3 times a week and look like shit 😂

[@bbrockRailFan]

Mark reminds me of a typical powerlifter trying to get into bodybuilding. He always rambles about power movements and honestly his legs are not that big. Most powerlifters just cant get into the size building mindset during their sets. Allot of them cant go super heavy and get reps over 8 or so. As soon at the muscles start to burn and the brain is crying they stop the set. To them its all about getting the weight from point a to b.

[@semetfitness]

Could you also consider this to be rehab for Tendonitis of the knees

[@mrsbryant]

More with Stan!!!!

[@thomasburke9531]

How many sets of leg press? Was it 4?

[@jggg31]

Awesome video! Can you guys do one for the calves because let's be honest....we all have chicken legs. Please.

[@derekdeadlifts2986]

Standing barbell calf raises work better than you would think 10-20 reps and training them more often has helped myself. Genetics which you cant really change helps too.

[@ryanturner8577]

Do calves every other day. 8-10 sets of 20-40 reps of standing or seated calf raises. You're welcome. Or Super set those two for 4-6 sets of 20 each if able to.

[@Dennis4155Ruygrok]

Anyone know what kind of leg press Mark is using? Never seen one quite like that before.

[@b1ff3ter82]

I'd like to know as well.

[@austinbaumgarten2328]

It is made by Prime

[@CankleCankle]

I’m pretty sure this machine is called a squat press

[@tpap6827]

For q able ofnovices with insufficient strength on basics who is not capable of fatiguing the nervous system would it make more sense to build a base first

[@tpap6827]

Phone keyboard is not working so I hope u cwn understand the `question

[@dansmith9724]

Wasnt it john parrillo who was into pumping the muscle and stretching, he would mention stretching the fascia??

[@thegofastkid806]

He likes that word..hypertrophy or however the fuck your spell it 😂

[@Jakuby21]

No squats eh? Mr. Platz will be ashamed of this video...how dare you.

[@stevend481]

Yea a lot of fluff exercises

[@silentk59]

Hahah, I JUST posted this! I agree man. Love Stan and Flex but neither of their legs came even close to Toms.

[@Iskatebaker412]

Yeah and Stan left out that the only reason Dorian didn’t squat was because he said he felt like he just wasn’t built for the squat, not because he thought it was inferior for building legs.

[@hardfought1842]

How much of a role does Lactic Acid and the burn have to do with actual hypertrophy. Like if I took some baking soda before a grueling leg day which seem to hold off the lactic acid....does this defeat the growth factor?!?!?!!?

[@user-fj2or3xp2c]

I just want to tell everyone who says if it also apply to natural people , all of this works stop looking for magical workouts get your self a program and just incorporate this knowledge into your workout don’t just copy it and do it one day this workout has to be on your program for months years in order to see growth you also have to learned how to manipulate your sets and reps volume for each muscle group if you want big legs you can have big everything .

[@JSn00py]

Maybe we should just follow your advice instead of Stan's bud, since you appear to know everything and come to the comment section to preach. Make a video.

[@nukezat]

A lot of good information but he needs to be more specific otherwise it gets confusing.

[@digitalfly772]

Leg training, when properly performed is a mind and can't walk for days connection 😂

[@michaelharris6441]

What in simple terms is establishing mind muscle connection ? Asking for a friend ! 😊

[@weneedtogoback8553]

You mean you're not supposed to do legs everyday?

[@gl87greenlantern]

I'd like to see the hamstrings edition of this

[@skullboy1967]

Mark is just moving the legs would Arthur Jones or Mike Mentzer say .. no mind muscle connection ? .. so a little bit slower movement would be better? Thanks for sharing this any way 👍🏻

[@anthonyclark9159]

Actually he said in The video there was no reason to do then super slow, plus once you get a good pump going its almost impossible to not contract it properly

[@skullboy1967]

anthony clark were was the slow part then ;-)

[@anthonyclark9159]

@@skullboy1967 I don't believe there was a slow part

[@JSn00py]

Is the 15-20 rep range ok for the non-chemically enhanced folk?

[@user-fj2or3xp2c]

Bro it’s based on you’re level of weight you can handle I’ve never taken anything in my life and if you ever done leg press with 4 plates on each side for 20 reps for two sets you’ll be super pump for days and your legs will get big .

[@josephkiraly3904]

Stan "When I trained with flex" Efferding

[@stevend481]

A lot of bro science here

[@ashleykissane93]

you can train long or you can train hard but you can't do both... jeff cavaliere years ago.

[@dansmith9724]

Mike Mentzer said it alot.

[@patrickrodriguez3275]

This video catered to hippies lol!!! 💯🇲🇽🇺🇸

[@tokenfatfriend68]

Stan’s secrets to huge calves volume 8

[@gabrielestrada4803]

What about calves?

[@duddymorris5160]

I thought Dorian did smith squats no??

[@sambo234]

anyone know what sneaks stan is wearing?

[@michaelokeefe2084]

NIKE METCON 4 XD

[@sambo234]

@@michaelokeefe2084 thanks.

[@abramstewart6205]

"ohhh big mistake" lol

[@jimmcintyre4390]

Who is Schonfeld in Oregon?

[@rachaelnugent]

Brad Schoenfeld and Alan Aragon are very well respected sports scientists

[@jimmcintyre4390]

Rachael thank you!

[@CyrillicTM]

10:50, how the fuck is mark having more pump in the upper body than lower, hahaha nice

[@khadijahevon]

That man has some very nice looking legs .

[@Bob-ir4lr]

Two of my favorite old snake oil salesmen. Supertraining has become the mecca of bro science

[@orlando9923]

Flex didn't squat, Ronnie squatted and beat Flex and won Olympia

[@teepressifer]

Orlando Padilla ya and he his now crippled. flex style of training is wayyy better for longevity. Cutler trained squats last. a better safer approach

[@orlando9923]

@@teepressifer Well it wasn't squats that crippled him ,it was his shitty form with heavy weight and not listening to his body ,and pushing thru pain with more riods and drugs,but your right

[@HaydenGladstonePT]

Yeah, and now Ronnie basically needs a wheelchair to get around

[@DatNguyen-hx6rb]

train hard but also smart, don't do heavy squat too much. Look at Ronnie right now

[@brothaseth1567]

Jessika gaining her weight back.

[@johnnykame]

*thiccness

[@tedtrench8487]

2nd

[@leejim9188]

All this sounds good until you realize that a lot of these bodybuilding programs are customized for guys who took performance enhancement drugs like Flex Wheeler.... the average dude who is natural cannot recover fast enough to benefit from these types of programs long term.... natural dudes would develop injuries... these types of bodybuilding programs have to be scaled down and customize for dudes who are natural. By the way, I have no problem with dudes taking enhancement drugs, but I feel that dudes who are natural need to know that the bodybuilding programs they follow are for dudes who take performance enhancement drugs, transparency is important.

[@damiancloete7141]

lee jim dude

[@pharm2211]

@7:01 😂

[@5dollarshake263]

I love Stan but imma stick to my high bar squats , I just do not enjoy this fluff and pump b.s.

[@spodergibbs5088]

RIP gains.

[@steveaverett]

Is this a joke? My 135lb girlfriend does that same workout with the same or more weight. Stan, you're telling me you're squatting 600+ for reps, and somehow 8 plates on the leg press is hard? That's nonsense.

[@verydarkelf7083]

your totally missing the point

[@silentk59]

Well Tom Platz did do squats for legs sooooo.....

[@bbrockRailFan]

Some animals eat their own shit also. Do you? That is the major reason most people dont have very big legs, too much group think. If so and so did it, I have to do it.

[@bdegrds]

While the science is interesting, results are all that matters and the best who have ever done it didn't get that complicated. Yates, Coleman, Haney etc... Or Eddie Hall, Kaz, Big Z etc...etc... I've been lifting for almost a quarter century, and have tried every method, bottom line is it's about hard fucking consistent training with disciplined nutrition eating meat by the pound, year after fucking year. that's how the best did it but that's not very lucrative.

[@deathiscloeser]

dont forget gear

[@sat_gur4334]

Ist

[@DragonballG.]

3rd

[@wesdowty79]

Ha ha ha ha ha ha yeah ha ha eeee!!

[@ianwilson4841]

Mark you're supposed to lift the weight, not fuck it.

[@danstafford5977]

If your starting weight is too heavy... you could sabotage the entire routine... if you cannot go up in reps you should not go up in weight... you want to avoid being an ego lifter!

[@CankleCankle]

Ok I’ll listen to the random guy on KZbin over Stan Efferding🙄

[@felipe367]

No squat or deadlifts 🤨 no me lo creo ni harta whisky ..

[@lostnparadise3178]

What about the doses of Roids needed to get that big ? Why no mention of that "Most important fact "

[@verydarkelf7083]

because we all know the doses needed wtf

[@brianfinch2597]

No sqwats?!?!

[@M2J2X]

Tbh... Stan always had small legs compared to his upper body...

[@ApolloStrengthGarage]

Genetics - this guy tried everything possible to get better.

[@TheShakAttack29]

He also spent a lot of time focusing on powerlifting. Meaning he paid a pretty big opportunity cost in terms of working on hypertrophy instead.

[@BIGWEBB88]

He also squatted over 900

[@simonescelsa]

Very sold advices you will pressed to find a better bodybuilding channel on KZbin

[@jeffreyelliott8912]

8th

[@bbrockRailFan]

Great advise. Most millenials either think about how much weight they do or they dont train to failure. MOST of them have some pretty small ass legs.