Stan Efferding

I think it's a wide open palette. And I think that people are very, it's very individualistic. There's no best exercise. I used to, you know, I'm an old power lifter. And so, you know, I'm hardcore, right? Go to failure, squat, deadlift bench, you know, that was the foundation of my lifting.

And back in the 80s and 90s, of course, the harder you trained and the more pain you were in, the more delayed onset muscle soreness you endured, of course, you felt as though you were accomplishing something. But now we understand from the research that that's not necessary, that you don't have to go to failure and that there's no particularly best exercise.

And back in the 80s and 90s, of course, the harder you trained and the more pain you were in, the more delayed onset muscle soreness you endured, of course, you felt as though you were accomplishing something. But now we understand from the research that that's not necessary, that you don't have to go to failure and that there's no particularly best exercise.

And back in the 80s and 90s, of course, the harder you trained and the more pain you were in, the more delayed onset muscle soreness you endured, of course, you felt as though you were accomplishing something. But now we understand from the research that that's not necessary, that you don't have to go to failure and that there's no particularly best exercise.

I would suggest that you train all of your muscle groups. That's going to be a push, pull, and legs. As you're familiar with, push is chest, shoulders, and triceps, and pull is your back and biceps, and then your leg movements, your quads and hamstrings. So I would suggest people do enough variety to get all of their muscle groups worked.

I would suggest that you train all of your muscle groups. That's going to be a push, pull, and legs. As you're familiar with, push is chest, shoulders, and triceps, and pull is your back and biceps, and then your leg movements, your quads and hamstrings. So I would suggest people do enough variety to get all of their muscle groups worked.

I would suggest that you train all of your muscle groups. That's going to be a push, pull, and legs. As you're familiar with, push is chest, shoulders, and triceps, and pull is your back and biceps, and then your leg movements, your quads and hamstrings. So I would suggest people do enough variety to get all of their muscle groups worked.

I do like to see some sort of axial loading, and that would be something that would go down through the spine, Uh, because how do you build bone mineral density? You do that by progressively loading the body. And, uh, so we'd like to see something, uh, of a, like a, maybe a hack squat movement or a trap par deadlift. Uh, those are both reasonably, uh, comfortable movements that most people can do.

I do like to see some sort of axial loading, and that would be something that would go down through the spine, Uh, because how do you build bone mineral density? You do that by progressively loading the body. And, uh, so we'd like to see something, uh, of a, like a, maybe a hack squat movement or a trap par deadlift. Uh, those are both reasonably, uh, comfortable movements that most people can do.

I do like to see some sort of axial loading, and that would be something that would go down through the spine, Uh, because how do you build bone mineral density? You do that by progressively loading the body. And, uh, so we'd like to see something, uh, of a, like a, maybe a hack squat movement or a trap par deadlift. Uh, those are both reasonably, uh, comfortable movements that most people can do.

Not everybody can enjoy a squat. Um, but something where the loading is coming from the top down. So I like the trap bar for that. It's with the elevated handles. It's a pretty low barrier to entry. There's not much coordination or education involved in that. You can go in day one and put a little bit of weight on there and stand up with it.

Not everybody can enjoy a squat. Um, but something where the loading is coming from the top down. So I like the trap bar for that. It's with the elevated handles. It's a pretty low barrier to entry. There's not much coordination or education involved in that. You can go in day one and put a little bit of weight on there and stand up with it.

Not everybody can enjoy a squat. Um, but something where the loading is coming from the top down. So I like the trap bar for that. It's with the elevated handles. It's a pretty low barrier to entry. There's not much coordination or education involved in that. You can go in day one and put a little bit of weight on there and stand up with it.

I use this as a strategy, to be honest, and I'll wrap myself out here. But Women who don't generally like to lift and maybe are opposed to the thought of lifting heavy because they feel like it's going to make them bulky, which in fact is not the case. I'll bring them in and have them on their first day do the trap bar deadlift because it's really easy to do. Anybody can do it.

I use this as a strategy, to be honest, and I'll wrap myself out here. But Women who don't generally like to lift and maybe are opposed to the thought of lifting heavy because they feel like it's going to make them bulky, which in fact is not the case. I'll bring them in and have them on their first day do the trap bar deadlift because it's really easy to do. Anybody can do it.

I use this as a strategy, to be honest, and I'll wrap myself out here. But Women who don't generally like to lift and maybe are opposed to the thought of lifting heavy because they feel like it's going to make them bulky, which in fact is not the case. I'll bring them in and have them on their first day do the trap bar deadlift because it's really easy to do. Anybody can do it.

And then when they come back three days later and they do it again, they're able to lift more. They can lift more weight for more reps. And you measure this, you write it down on a card and they see the, what they determine is immediate feedback for, for progress. Now we're aware that that's what we call neural adaptation. They're just getting more practiced at the movement.

And then when they come back three days later and they do it again, they're able to lift more. They can lift more weight for more reps. And you measure this, you write it down on a card and they see the, what they determine is immediate feedback for, for progress. Now we're aware that that's what we call neural adaptation. They're just getting more practiced at the movement.

And then when they come back three days later and they do it again, they're able to lift more. They can lift more weight for more reps. And you measure this, you write it down on a card and they see the, what they determine is immediate feedback for, for progress. Now we're aware that that's what we call neural adaptation. They're just getting more practiced at the movement.

They're learning to coordinate their effort. Um, their body's becoming better at recruiting all the muscles that are involved in the movement. It's not necessarily a strength increase or a muscle increase, uh, but it's more of a central nervous system adaptation. that we call neural adaptation. So you're just getting better, more practiced. It'd be the same as if you were shooting free throws.