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How did you get started with bodybuilding?

I started at about 8 years old under supervision by my dad, whom also was my big inspiration growing up. He was a huge pro wrestler at 6 foot 5 and weighing 310 pounds. I wanted to look like him and be big and strong. At age 13 I became more serious with weight training, I started working out 6-7 days a week and began reading more and more about proper nutrition and training. Since then I have become more and more knowledgeable about my own body, I have trained side by side, with top athletes from around the world and through lots of great experience I have become the person I am today.

So what is the bodybuilding training routine that you use to achieve that killer physique?

I have been studying my own body for many years, I have helped and guided other people as well and learned from that. I have trained along side top athletes from many different sports; athletic competitors , power lifters, strongmen, gymnasts, wrestlers  and bodybuilders, who each have their own unique way of working out. I have taken the best from all of them and use their techniques and methods in my own training as well as with my clients, so they also can get the best results to fit their exact goals and needs.

Many people forget the importance of rest.

It is so important that the body gets enough rest to recuperate after your workout sessions, that’s why I recommend a 4-5 split program. Your body needs to be beaten up really hard, all your muscle groups needs to be hit hard, but only once or twice a week. It is important to get 48 hours rest for all the small muscle groups and 72 hours for the big groups before you hit them again, to allow optimal rest. Always warm up and pyramid your sets up to a specific weight, instead of just jumping right to your max lift. Do both high volume isolation exercises as well as basic heavy lifts to get the best of both worlds and to become big and strong. Most importantly, always remember, no matter if you want to lose or gain weight, proper nutrition, the right amounts at the right times, means as much as 60-80% of your results.

Interviewing Ronnie Coleman

When trying to cut down do you prefer to use HIIT or just normal cardio?

I mostly do cardio at a steady pace, keeping my heart rate between; 130 – 140 beats per minute. I switch up the machines all the time, but the 3 most used machines are the stationary bike, the elliptical machine and the treadmill. I wish I had a Stairmaster here in Denmark, I love those haha :-D The length of my cardio depends on what I’m preparing for. Generally I do 30 min. 3-4 times a week, but if I’m preparing for a competition or a photo shot I go up to 90 min 5-6 days a week.

What is your Diet like?

I try to stay in shape all year long; I try not to go higher than 10% percent body fat. Normally I do 2 weeks high calorie, followed by one week low calorie diet, all clean food. It fits perfectly with my way of working out. The higher calorie weeks I go heavy, explosive and I might do strongman event training, whereas the low calorie weeks I give my nervous system and tendons a break by doing lighter weight, but higher reps and more endurance training. If I’m getting ready for a photo shoot I turn it upside down, 2 low calorie weeks followed by one high and I incorporate more cardio. I have always put my protein very high. 55 % protein, 30 % carbs and 15 % fats. This is generally how I keep the percentages. When I’m trying to add weight, I up my carbs a little bit.

Klaus Heavy Squats

What is your supplementation like?

I have always been a big believer in supplementation. When you eat clean foods and at the same time you may be keeping your calories low because you’re trying to get ripped, then you surely aren’t getting all the important nutrients your body needs. I always recommend supplementing with the basics; Multivitamin and multi-mineral, fish oil tablets, extra C and E vitamins, whey protein, BCAA (branched chain amino acids), glutamine and from time to time creatine.

Plans for the future?

I’m hoping to become an even bigger and better recognized spokes model for health and fitness, as I feel  It is important for people to understand how important their health is and all the good things that follow if you are in great shape. We have to spread the message! My personal training business is growing and I’m helping so many people get in shape, plus helping a few athletes to compete this year. I love it and I get the best feeling every time I see a person succeed with their goals. KlausRiis.com Photography is focuses on natural beauty and everything which is fitness related. That part of my company is slowly growing as well and I hope to do even more photography work very soon.

I was planning on competing in a few strongman competitions this year, as I placed 6th in The Danish Strongest Man competition last year, but I’m slowly getting my weight down again as I want to try new challenges all the time and this year I’m hoping to compete in Classic Bodybuilding, which I never tried before.

I also hope to get new sponsors for 2010, as well as do more television work this year. Many Danish viewers will soon be able to see me on a Viasat channel, come October 2010, I cannot tell you more details right now, but I promise it will be worth watching : )

Favourite Quote?

Where there is a will, there is a way!

Website: www.klausriis.com and www.succeshistorien.dk
Bodyspace: http://bodyspace.bodybuilding.com/KlausRiis

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