Stan Efferding [ Bodybuilder Profile ]

stan efferding bodybuilder

Stan Efferding is an American bodybuilder and powerlifter known as the “world’s strongest bodybuilder.”

HeightWeightAgeBirth Place
6 Foot 0 Inches275 PoundsNovember 6, 1967Portland, OR
Bodybuilder Profile

He currently holds the raw world record for powerlifting with a total weight of 2,226.6 lbs over three lifts.

Who is Stan Efferding?

Stan Efferding, known as “The White Rhino,” is a bodybuilder, powerlifter, and entrepreneur who has made waves in both the weightlifting and business worlds.

who is stan efferding

From humble beginnings, he discovered bodybuilding and powerlifting while on a soccer scholarship at the University of Oregon.

Over time he has built his body, making it stronger and leaner ready to compete in bodybuilding and powerlifting events.

#1 Bodybuilding Diet
The Vertical Diet & Peak Performance 3.0

What the Vertical Diet is NOT

It’s NOT magic.

It’s NOT some magical blend of macronutrient percentages

It’s NOT some miraculous superfood or supplement protocol

It’s NOT a restriction or starvation diet

It’s NOT complicated

Author: Stan Efferding
  • Based on Whole Foods
  • Based on Optimizing gut health
  • Based on Correcting nutrient deficiencies.
  • Based on Correcting hormone imbalances.
  • Based on improving energy, stamina, endurance, and recovery.
  • Based on improving health through sustainable lifestyle modifications
What is the Vertical Diet Get Pricing

Excelling in both fields, Stan has won numerous bodybuilding and powerlifting trophies. He is currently the world record holder for powerlifting without the need for knee wraps.

Stan is also a social media influencer with over 344k followers on his Instagram account and numerous businesses, including his famous Vertical Diet and Kooler, which appeared on Shark Tank in 2017.

What Does Stan Efferding Weigh?

Stan Efferding currently weighs around 276 lbs (125 kg), his weight while competing.

How Tall is Stan Efferding?

Stan Efferding stands at 6 ft (1.83 m) tall.

How Old Is Stan Efferding?

Stan Efferding was born on November 6, 1967, in Oregon, USA. This makes him 54 years old.

stan efferding vertical diet creator

What is Stan Efferding Nationality?

Stan Efferding’s nationality is American.

Stan Efferding Personal Life and Family

Stan Efferding has three children with his wife, Malia Efferding. They live together in their home in Las Vegas.

Stan Efferding Bodybuilding Career

Stan Efferding did not seriously start to lift weights until he was 18 and in college. At the time, he had a soccer scholarship but was advised by his coach to hit the gym to bulk up his small frame.

stan efferding record

Like many of the world’s best bodybuilders, Stan caught the bodybuilding bug and began to take his training much more seriously. With a few years of training, he started to compete, winning his first competition, the Mr. Oregon trophy, in 1991.

This was just the start of Stan Efferding’s bodybuilding career. He would go on to have many more successful events in his career. 

Some of the highlights of Stan Eefferding’s bodybuilding career include:

  • 2012 Flex Pro 
  • 2011 Flex Pro
  • 2010 Europa Show of Champions 
  • 2010 Phoenix Pro
  • 2009 Masters Nationals, Super Heavyweight and Overall Champion, Earned IFBB Pro Card 
  • 2008 Emerald Cup, Heavyweight and Overall Champion 
  • 2006 Emerald Cup, Super Heavyweight Champion 
  • 1997 Emerald Cup 
  • 1996 Emerald Cup1992 Junior USA, Heavyweight, 6th 
  • 1991 Mr. Oregon Overall

What Is Stan Efferding Workout Routine

Stan Efferding typically trains four days a week. With two upper body days and two lower body days.

For the lower body days, he will split his routine into two separate workouts. For example, he will train his hamstrings and calves in the morning while training his quads in the afternoon.

stan efferding monster msh

While training his upper body, he will superset his workouts.

Depending on his goals, Stan will focus on strength, where he will opt for lower reps, lower volume, high weight, and more extended rest periods. Or he will focus on hypertrophy, higher reps, high volume, moderate weights, and short rest periods.

He does not do much steady-state cardio, although Stan has started implementing short 10-minute walks after meals to aid digestion and insulin sensitivity.

Is Stan Efferding Natty (Natural)?

Stan Efferding may claim to be natural now but has admitted to using steroids in the past.

Whether he is still using steroids remains to be seen, but what is clear is that he is undoubtedly genetically gifted with or without steroids.

What Supplements does Stan Efferding take?

Stan Efferding claims not to be a fan of supplements, relying mainly on his own diet plan for his nutritional needs.

He is not a fan of creatine, stating that you should eat more steak for its nutritional benefits.

powerlifting stan efferding

However, he does claim to use vitamin D3 and magnesium because these are hard to obtain through diet alone; plus also uses cod liver oil capsules to help increase his natural vitamin A and vitamin D intake.

How Much Money does Stan Efferding Make?

With a potential net worth of $1.5 million, Stan Efferding is making a lot of money through his coaching, Vertical Diet meals, social media, and various other methods.

What is the Stan Efferding Diet Plan?

Stan Efferding’s diet plan is called The Vertical Diet. This diet plan involves eating nutrient-rich foods that are easy to digest.

(We made a nifty Vertical Diet Macro Calculator if you are interested)

One of the most critical aspects of this particular diet plan is your sleep patterns, with Stan Efferding recommending that you aim to get 6-8 hours of good quality sleep each night with as few interruptions as possible.

What is Stan Efferding Net Worth?

Stan Efferding’s net worth is between $100k and $1 million; some sources may even claim a net worth of as much as $1.5 million.

How much weight can Stan Efferding lift?

Stan Efferding holds the title of the World’s Strongest Bodybuilder and has been shown to lift considerable amounts in the primary three lifts (squat, bench press, and deadlift).

  • Squat – 865.2 lbs
  • Bench Press – 600.7 lbs
  • Deadlift – 837.5 lbs

He also holds numerous powerlifting records, including:

  • Raw Bench press: 606.3 lbs (275 kg) 
  • Raw Squat – No knee wraps: 854 lbs @ 275lbs (World Record) 
  • Raw Deadlift: 837.2 lbs (380 kg) 
  • Equipped Deadlift: 825lbs (374.21 kg) 
  • Raw Total – No knee wraps: 2,226 lbs @ 275lbs (World Record) 
  • Raw Total – Knee wraps: 2,303 lbs @ 275lbs

Frequently Asked Questions

Does Stan Efferding have a degree?

Stan Efferding graduated from the University of Oregon, having studied Exercise Science.

How do you follow the vertical diet?

To follow the Stan Efferding Vertical Diet, you must eat foods rich in macronutrients that cause very little bloating.
Unprocessed, whole food sourced ingredients are best as these are easily digested.
Stan Efferding recommends red meat as a protein source, with 0.8-1.2 grams per pound of body weight.
The best source of carbohydrates recommended by Stan Efferding is white rice. He recommends 1-2 grams of carbs per pound of body weight.
For your fat intake, you should stick to 0.4-0.7 grams of fat per pound of body weight.
The timing of your meals is unimportant in this diet; as long as you find your suitable calorie intake, you will be successful.

Is Stan Efferding the Strongest Bodybuilder in the World?

Stan Efferding is definitely called the strongest bodybuilder in the world due to his records. While others after him have broken some of these, he continues to be one of the strongest.


Stan Efferding is one of the most successful bodybuilders of all time, with success in bodybuilding and powerlifting.

He is also a successful businessman and social media influencer who makes me jealous of his success in various fields.

Are you a fan of Stan Efferding and his Vertical Diet?

Let us know in the comments below.

Cody Yurk
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Cody Yurk

After several near-death surgeries and a heart attack at 29, I decided to get serious about my health and went from 278lbs to 181lbs in only six months. How? I built an entire team, including a personal trainer, nutritionist, psychologist, physical therapist, and sports masseuse. Having the same team as Hollywood stars allowed me to reach my goals fast and produce insane results.

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