Most newcomers to the gym share a common goal: to build muscle mass. This drive is especially strong among those who start out with a lean frame. To help beginners and seasoned lifters alike, Stan “Rhino” Efferding, a world-renowned bodybuilder and record-setting powerlifter, shares six straightforward ways to get bigger, stronger, and leaner.
Efferding, known as the “World’s Strongest Bodybuilder,” achieved an incredible raw total of over 2,300 pounds in competition, setting records even at age 45. His advice combines proven science with practical experience.
1. Prioritize Quality Sleep
Sleep is the foundation of muscle growth and recovery. Efferding emphasizes the importance of getting at least eight hours per night—sometimes more. He notes that he used to sleep up to 11 hours daily during his peak training phases, including naps. Skimping on rest can impair muscle repair, energy levels, hormone balance, and mental focus, ultimately stalling progress.
2. Eat Protein-Rich, Healthy Foods
Consuming sufficient protein is critical. Start with one gram of animal-based protein per pound of body weight and increase gradually to as much as two grams as training intensity rises. Efferding favors nutrient-dense options like eggs, steak, whole milk, cottage cheese, kefir, salmon, and lean ground beef. Eating five meals daily with 40 to 50 grams of protein each is a good target. Carbohydrates like oatmeal, rice, and potatoes should be added to fuel workouts and support muscle preservation.
3. Don’t Avoid Salt—It’s Vital
Sodium plays an important role in hydration and muscle function. Without enough salt, even drinking plenty of water won’t adequately hydrate muscles. Efferding suggests supplementing workouts with electrolyte powders to replenish sodium and minerals lost through sweat, which can also support heart health.
4. Train Hard and Smart
While lifting weights is essential, it’s the recovery period afterward—sleeping and eating—that builds muscle. Beginners especially will see gains with consistent training programs that focus on heavy, multi-joint exercises like squats, deadlifts, bench presses, dips, and rows. Aim for several weekly sessions of about an hour, using weights heavy enough to challenge you within five reps per set.
5. Limit Cardio—Focus on Recovery
Excessive cardio can hinder muscle growth. Efferding advises choosing between building size or endurance, noting that few top powerlifters also excel as marathon runners. However, short bouts of high-intensity interval training (HIIT) can help with muscle recovery by boosting blood flow and reducing soreness without compromising muscle gains.
6. Set Goals and Track Progress Religiously
Efferding stresses accountability through meticulous tracking. He keeps detailed records of his weight, meals, sleep, supplements, and workout performance daily. This data helps him identify what works and quickly adjust nutrition or training to improve health markers like iron or cholesterol. Tracking progress consistently ensures that goals stay in focus and success remains measurable.
Building muscle is a balanced process of smart training, disciplined nutrition, adequate rest, and tracking progress. Following these six expert tips can set anyone on the path to stronger, bigger muscles with lasting results.
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