A couple of months ago I was published on the Men's Health Cover in the Netherlands which was a great experience.
A few days ago they gave me a call asking me if I'd be interested in doing another cover, to which I said yes, of course.
I have to admit I'm currently not in the best physical shape of my life but luckily I know a few good techniques to gain muscle mass relatively fast.
Nowadays there's a huge variety of bodybuilding exercises on the internet and in magazines to gain muscle mass.
The problem that usually occurs with these exercises is that they target one muscle group only, or so called "isolation exercises" and are derived from basic bodybuilding techniques.
There are literally hundreds of these type of exercises and because they are relatively easy to execute they are extremely popular.
You need to make sure to only implement exercises that have been proven to work over the years and go back to the basics.
The exercises to really gain muscle mass are called "compound exercises" and they affect more than one muscle group.
Not only do these exercises pack you with a lot of muscle they also drastically increase your strength.
I can already tell you, you are not going to enjoy these exercises that much because they're not that fun to do but stick to them and I promise you you'll be seeing results very fast.
Basic compound exercises are, but not limited to, pull ups, bench presses, barbell rows, dead lifts, squats and military presses.
By implementing only these 6 exercises in your training program you will gain muscle mass all over your body.
As you can clearly see using these exercises will give you a much more effective training program and you can search the internet to find out how to execute them.
Compound exercises release a lot of natural testosterone into your body which ensures the muscles in your whole body grow.
Another thing you have to keep in mind about these exercises to gain muscle mass and exercises in general is the fact that every body is different.
What worked for your friend doesn't necessarily need to work for you.
Give yourself time to get to know your body and experiment with different methods to see what works best for you.
A quick tip on your diet to gain muscle mass is always try to eat about 2-3 grams of protein per kilogram body weight.
So if you weigh 70 kilograms try consuming at least 140 grams of protein every single day.
Milk, eggs, nuts, fish and meat contain a lot of good protein.
Never underestimate the effectiveness of a good diet.
Without proper nutrition to feed your muscles they won't be able to grow.
There are tons of products out there that promise you results but stick to the basics like I tell you and you will be shocked by how easy it actually is.
With all sports, discipline and willpower gets you there.
Don't give up and stick to it.
If I can do it, you can.
A few days ago they gave me a call asking me if I'd be interested in doing another cover, to which I said yes, of course.
I have to admit I'm currently not in the best physical shape of my life but luckily I know a few good techniques to gain muscle mass relatively fast.
Nowadays there's a huge variety of bodybuilding exercises on the internet and in magazines to gain muscle mass.
The problem that usually occurs with these exercises is that they target one muscle group only, or so called "isolation exercises" and are derived from basic bodybuilding techniques.
There are literally hundreds of these type of exercises and because they are relatively easy to execute they are extremely popular.
You need to make sure to only implement exercises that have been proven to work over the years and go back to the basics.
The exercises to really gain muscle mass are called "compound exercises" and they affect more than one muscle group.
Not only do these exercises pack you with a lot of muscle they also drastically increase your strength.
I can already tell you, you are not going to enjoy these exercises that much because they're not that fun to do but stick to them and I promise you you'll be seeing results very fast.
Basic compound exercises are, but not limited to, pull ups, bench presses, barbell rows, dead lifts, squats and military presses.
By implementing only these 6 exercises in your training program you will gain muscle mass all over your body.
As you can clearly see using these exercises will give you a much more effective training program and you can search the internet to find out how to execute them.
Compound exercises release a lot of natural testosterone into your body which ensures the muscles in your whole body grow.
Another thing you have to keep in mind about these exercises to gain muscle mass and exercises in general is the fact that every body is different.
What worked for your friend doesn't necessarily need to work for you.
Give yourself time to get to know your body and experiment with different methods to see what works best for you.
A quick tip on your diet to gain muscle mass is always try to eat about 2-3 grams of protein per kilogram body weight.
So if you weigh 70 kilograms try consuming at least 140 grams of protein every single day.
Milk, eggs, nuts, fish and meat contain a lot of good protein.
Never underestimate the effectiveness of a good diet.
Without proper nutrition to feed your muscles they won't be able to grow.
There are tons of products out there that promise you results but stick to the basics like I tell you and you will be shocked by how easy it actually is.
With all sports, discipline and willpower gets you there.
Don't give up and stick to it.
If I can do it, you can.