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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!

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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

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