I work out on a 4-on-1-off split right now:

DAY 1: Legs (forearms/calves/abs)
DAY 2: Chest
DAY 3: Back and Shoulders
DAY 4: Arms (forearms/calves/abs)

Thanks for giving me the opportunity to promote my bodybuilding career at your site. My first contest was March of 2000 and it was quite the experience. I had never really considered competing before, I simply weight trained because I enjoyed to and it seemed to compliment other parts of my life.

I started training about 8 year ago, you know just going to the gym and doing bench, curls and chin-ups. These movements were the core of my routine and it stayed that way for a while. I started looking through magazines and books for new and innovative ways to train and after some research came up with a few new systems. After I started training a bit more serious and using big compound movements more I really started filling out.

When I started weight training at 19 I was 150lb soaking wet. After years of training and proper nutrition I have finally hit the 200lb mark. It seems like a long time for 50lbs but for the first few years I didn't really have a clue and wasted a lot of time doing exercises that were not productive for putting on size. I finally got serious about training and diet 2 years ago and have been making good gains ever since.

Now that I have done one show, I have the competition itch. Every time I see a show on TV or a local event, I just wish I was up there. I will be competing in the Southern-Saskatchewan show in March again this time I know a little more and I have a good feeling I'll be pretty hard to beat!

The one piece of advice I would give to any bodybuilder just starting out is get lean, document everything and go do it. Just go for the experience the first time and have fun, but I can't stress enough how important it is to write down everything, from calories to reps... everything! In order to get ready for a show there is so much preparation and dedication and these aspects spill into so many other areas of your life, this is the reason I fell in love with bodybuilding.

Curtis Rostad

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