5 Rules For Building Size & Strength by ‘The White Rhino’

Yesterday, I had the great opportunity to spend the day hanging out with Stan “The White Rhino” Efferding. Stan is an IFBB Professional Bodybuilder and World Record Holding Powerlifter.  I love to learn and discuss shop with individuals like him. Like Ed Coan, Efferding believes in the beauty of simplicity.

Here are seven Rhino rules for building size and strength

Rule 1: The 99% rule:

Ninety nine percent of your attention should be on eating, sleeping and training hard.

If you think taking creatine will compensate for the fact that you are only sleeping 5 hours a night, you are a “Fucking Idiot” (I used that exact quote on Mark Bell’s podcast and it was his highest rated show beating Jillian Micheals).

Rule 2: Supplement only what is deficient in:

A common question Stan gets is:  “What supplements should I take”.  And his answer is always the same:  “What are you deficient in”?


Most people take far too many supplements, wasting money and increasing load on the body for no reason. Get a comprehensive metabolic profile test done, then take what is limiting your progress.

Rule 3: For gaining mass, increase frequency of low volume meals, THEN increase volume of meal:

Stan gives a lot of credit to Flex Wheeler for learning how to eat for size. Wheeler got Stan to eat 8 times a day, small meals, and then PROGRESSIVELY, got him to increase his portion sizes.  Train your metabolism the same way you train with weights, gradually adding more week over week and month over month forcing your body to adapt.

Rule 4: Solid food trumps shakes:

foodStan relies on frequent solid real food meals over shakes.

Bodybuilding magazines always preach that if you want to go to the next level on hypertrophy, you need supplements. Stan is completely of the opposite opinion. He suggests to invest in better quality food before spending on supplements. As in for example, buy grass fed beef over conventionally raised beef, instead of trying to find the magical powder.

Rule 5: The stronger you get, the less you can train frequently:

If you squat 400 lbs you may need to squat twice a week to get those poundages up. By the time he was over 700 lbs, once every 2 weeks got him better results.



Written By Charles Poliquin