All novice weightlifters typically have one basic goal in mind: Gain mass. Then again, building muscle is a top priority for just about every young gun in the gym, and doubly so for thin guys who've just started lifting.

So who better to ask about mass-building than a bodybuilding legend? Stan “Rhino” Efferding is an IFBB Professional Bodybuilder and world record-holding powerlifter. Stan is known as the “World’s Strongest Bodybuilder” and is one of only six men in history in any weight class to have ever totaled over 2,300 lbsraw in competition, which he did at the age of 45.

Here, Efferding dishes out some cold, hard facts about getting big, strong, and lean. Apply these 7 principles and results are guaranteed.