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How do you create an effective workout plan? Well, Stan Efferding, founder of “The Vertical Diet” and the World’s Strongest IFBB Pro, was kind enough to share his evidence-based insights as to how you can create your own workout plan for hypertrophy!
Check out Stan Efferding’s Website (Vertical Diet Book, Meal Prep Company & More): https://stanefferding.com/
Stan’s Instagram: https://www.instagram.com/stanefferding/
Stan’s YouTube Channel: https://www.youtube.com/c/stanefferding
This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free.
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Timestamps ⏱
0:00 – Intro
1:20 – Which Workout Split is Best for Hypertrophy?
1:56 – Frequency
2:17 – Volume
3:50 – Effort
6:12 – Load
8:53 – Get Grass-Fed/Finished Meat Delivered to Your Doorstep with Butcher Box
9:41 – Exercise Selection
10:34 – Exercise Order
11:36 – Tempo
12:02 – Rest Periods
14:17 – Training Split
14:38 – Periodization
16:00 – Where Does HIIT Fit In?
18:50 – Hard Work is Needed
19:55 – Twice as Hard to Gain/Half as Hard to Maintain
20:50 – Plan Your Cardio Accordingly
21:26 – How Stan Maintains a High Workload & Recovers from Workouts