- Name: Peterson Charles
- E-mail: firstname.lastname@example.org
- Age: 35
- Where: St.Maarten Netherlands Antilles
- Height: 6' 1"
- Weight: 220 Lbs.
- Years Bodybuilding :17
- Favorite Bodypart: Quads and Back
- Favorite Exercise: None Listed
- Favorite Supplements: Creatine, Glutamine, Weight Gainer Multivitamin's
How Did You Get Started?
I started training when I was 18 years old. I joined a gym for eight months and then quit because the owner made fun of my skinny legs. After feeling sorry for myself, I built my own gym behind my Mom's house. I read articles on how to build huge legs that's when I came across Tom Platz in the magazine. I would squat three times a week, and before I knew it my legs started growing and I never looked back since.
Mr. St. Maarten
1997 - 2nd at 187 Lbs.
1998 - 3rd
2000 - 1st at 194 Lbs.
Eastern Caribbean Bodybuilding Championship
2000 - 5th in the light heavyweight
2003 - 1st in the heavyweight
What Workout Plan Worked Best For You?
Here is my workout plan.
Mondays - Legs And Calves
Leg extensions 3 light sets as warm-up
Squats, 2 warm-up sets, and then 3 sets of 4 to 6 reps
Leg press 3 sets of 4 to 6reps
Stiff leg dead lift 3 sets of 4 to 6 reps
Leg curls 3 sets of 6 to 8 reps
Calves - seated or standing calf raise 4 sets of 6 to 8 reps.
Tuesday - Chest
I alternate between dumbbell and barbell. I do 3 warm-up sets.
Bench press 3 sets of 4 to 6 reps
Incline press 3 sets of 4 to 6 reps
Dumbbell pullovers or Dips 3 sets of 6 to 8 reps. I add flies and crossovers when I am training for competition.
Wednesday - Back
Chins 3 sets to failure
One arm dumbbell rows 3 sets of 4 to 6 reps
Wide grip pull downs 3 sets of 4 to 6 reps
Close grip pull downs 2 sets of 4 to 6 reps
Bent over rows or Seated pulley rows 2 sets of 4 to 6 reps I also add dead lift 2 sets of 6
Thursday - Arms
Barbell curls three warm-up sets and then 3 sets of 4 to 6 reps
Dumbbell curls 3 sets of 4 to 6 reps
Curl bar curls 2 sets of 4 to 6 reps
Cable pushdowns 3 warm-up set and then 3 sets of 6 to 8 reps
French press, with curl bar or cable 3 sets of 6 to 8 reps
Overhead extensions, leaning forward 3 sets of 6 to 8 reps
Friday - Shoulders
Standing front barbell press 3 warm-up sets and then 3 sets of 4 to 6 reps
Dumbbell press 2 sets of 4 to 6 reps
Front or Side lateral raises 3 sets of 6 to 8 reps
Bent over lateral raises 2 sets of 6 to 8 reps
Traps - Shrugs with straight bar 4 sets of 4 to 6 reps
I train abs three months before a show every night at home. I have never worked my abs in a gym. I think if you diet right your abs will show.
What Nutrition Plan Has Worked Best For You?
I eat everything because I have a fast metabolism. I basically have to eat anything that's not bolted down. My diet consists of ground food like yams, figs, sweet potatoes. Cream of wheat and oats is a must, lots of fruits and vegetables. I also drink four weight gainer shakes a day I use creatine twice a day, glutamine three times a day with multi-vitamin.
I also drink a lot of water; it helps me to stay hydrated, keeps me lean and keeps my muscles full. I also use B12. I start my diet 7 weeks out. I basically eat the same; I just lower my sodium intake and use fat burners. 9 days out I add sodium to my meals for 3 days, carb deplete for 3 days and use a lot of protein. I carb load for three days. When I carb deplete I drink a lot of water.
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I love bodybuilding because it's an individual sport. I also love the challenge. It's cool to see how the body can change knowing that all of your hard work has paid off. I just love the feeling of my muscles when they're pumped. If I don't go to the gym I won't have a good day. It took 7 years & a baby to get my girl to stop complaining about my real love... gym!
What Are Your Future Bodybuilding Plans?
I Plan on competing this summer and then doing the Antillean show. I would really like to be a pro but it's very hard to do living on an Island. We don't have the resources readily available, or the recognition.
What One Tip Would You Give Other Bodybuilders?
Stay focused and determined, and never compare yourself with anyone else. Instead set short term goals and be consistent. Bodybuilding is a lifestyle that requires a lot of discipline. Personally, I'm never satisfied with the way I look. That's what keeps me going. Stay Hungry!
Who Are Your Favorite Bodybuilders?
Tom Platz for the inspiration that got me started. I had the chance to meet my idol Ronnie Coleman. He was the guest poser at a show that I did in St, Croix. Arnold for being so hardcore, he is a great inspiration to the sport of body building. Lee Haney, small waist and great lats. Dorian Yates, Kevin Lavrone, Flex Wheeler and Shawn Ray.