Stan Effereding Seminar Notes

Nutrition & Training Psychology

part 1 of 2 notes









A video recap reviewing my notes

(video will be available shortly)



905lbs squat by stan

Stan on Powercast (one of my favorite all time podcasts)

My recap notes on youtube

-98lbs in high school

-Wrestled in high school as a senior a 115lbs

-Max bench press at that time was 135lbs

-Holds a degree in exercises science

-Reaffirm what you already know

-learn to prioritize things

-Most important variables: frequency and intensity

-everything else is a distraction

-successful in real estate business

-started engineering firm

-medical marijuana

-owned or owns a gym in Seattle

-Has traveled all over to train with the best

-Moved to train with flex wheeler

-Spent a summer with Ed Coan

-Moved down to supertraining gym in sacramento to train with mark bell and his team

-Charles glass

-Dave colombo but I think he said Dave Palumbo

-George Leeman

-Stan isn’t endorse by a supplement company and has not product to sell.

-Traveled all over to train with the best and has learned that there are no secrets.

-It’s all the same stuff: hard work

-Frequency and Intensity

Creed his training partner said that only thing that these guys all had in common was a burning desire. They were savage about what they wanted to do. A consuming passion.

-they’ve trained with people with different styles of training

-they all work for them

-Brandon Lily too a bad fall and injured his kniee **link** and dan green was set to lift 20 minutes later. Dan green was unphased.

-they have a switch in there head where nothing else matters

-most nutrition studies don’t apply to athletes

-corporations have high jacked the nutrition industry to make money to push their products and agenda

-You can find anything on the internet to support a claim for a particular substance

-you can find it

-you can find anything to support any diet, high carb, low carb, high fat, low fat, vegetarian, etc.

-Nutrition information he teaches presumes that you’re an athlete

-Doesn’t like to work as a baby sitter personal trainer only train athletes

-Every body wants to put a label on food “bad” vs “good”

-there is no good or bad food

-gluten will kill you, saturated fat will kill you, carbs will make you fat… if you’re an athlete, rules are different for you

Page 2

-Cholesterol based animal fats or animal based cholesterol

-Needed for optimal hormone production

-Have intensity in your nutrition like your training

-track your nutrition, that’s the only way you’ll know if it works

-egg story by creed: Creed was following a standard 6 meals a day chicken/fish rice bodybuilder’s diet. Stan told him to eat 6 eggs with every meal. 36 eggs a day. He was able to do it but it took time

-train your metabolism just like you would train for a 600lbs deadlift, 500lbs bench press and 700lbs squat.

Page 3

-you’re trying to build a machine that can do more work, that takes time.

-training and food

-80% of calories burned is at rest

-increase in resting calorie burn by building muscle, training and diet

-insulin shuttle nutrients , don’t be afraid of insulin

-vegetables/fiber impede absorption

-meta analysis = study of all the studies

-so many people spend so much time on the 1% the stuff that makes the smallest difference

-stan has a spreadsheet of everything he eats, his weight, his training for years

-stan has ridiculous discpline

-what supplements should I take?

-depend on what you’re missing. Get blood test and track

Page 4

-all the top athletes take regular blood test to track their health

-blood work is important to monitor performance

-none of them take supplements, top body builders don’t take the supplements they endorse

-your business is a body, make a profitable body

-are you getting better?

-the story of ed crapping in his pants and his flooded apartment *link* to part in the video here.

-speed is a product of strength

Page 5

Sodium

-big benefits for athletes when they consume sodium

-water is not good without salt

-huge benefit in strength sports

-when salt is low blood volume decreases

-they iodized salt to help prevent thyroid problems in women

-too much water will lead to dehydration

-not enough salt will causes dehydration

-1 liter of water = 2 g / 2000mg of sodium

-helps carbs reach muscle

-increases blood volume

-more blood volume = more oxygen

Page 6

-low energy = low salt

-lack of salt causes water retention

-dehydration = headache

-24 hour water loss by cutting salt

-water without salt = bad for athletes

Page 7

-thursday mental preparation for a 900lbs squat

-possible loss of sleep mentally preparing for a big squat day

-sleep from Thursday and Friday prepares for saturday’s session

-stan getting stressed before that session

-he won’t talk to creed , stan is hella quiet

-you have to take yourself to somewhere you’ve never been

-washing the dishes 10 hours a day doesn’t help your mom get big arms

-when you see dan green squat and the bar stops, that’s intensity

Page 8

chuck vogelpohl prepares by screaming at the bar and having a bloody forehead by hitting his head on the barbell

–Lee Priest told creed, once you get your requirements, the rest is gravy. It’s just icing on the cake

-fiber prevents absorption

–Eric spoto prepares best with no one around. You haven’t seen some of Eric spoto’s best numbers because he’s a mess when in front of a crow d.

-Stan Efferding thrives on the crowd

–George Leeman prepares by going to a dark place in his mind, he’ll be crying

-sleep apena is a given in guys who are 250lbs or more. almost. get a machine to help you breath so you sleep well.

-this is because of the thick neck, back and chest area that makes oxygen difficult

Next up I’ll have Dan Green’s Template for BBSM, or at least the one he reviewed at the seminar. In my previous notes I have some stuff