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Over 40 Bodybuilder of the Week: Steven Curl

Over 40 Bodybuilder of the Week: Steven Curl! - Pics and info and more!
  • Name: Steven Curl
  • E-mail:
  • Age: 44
  • Where: Boise, Idaho
  • Height: 5' 9"
  • Weight: 170 Lbs.
  • Years Bodybuilding :14
  • Favorite Bodypart: Triceps
  • Favorite Exercise: Squat
  • Favorite Supplements: EAS protein supplement, high quality Creatine, and a good multivitamin

How Did You Get Started?

It all started on my 12th birthday when I got my first set of weights. Yes, they were the plastic ones that were filled with sand and had the hand screw type collars. I was partially inspired by Jack Lalane and more so by a guy named Arnold Schwarzenegger. I wanted to grow-up to be one of those big muscular men. In sixth grade, I would do 100 sit-ups every morning before catching the bus to school. Then I got tired of riding the bus so I ran to or from school, it was about four miles.

In high school I was lucky enough to get into a private gym full of blue collar workers who really knew how to workout. These fellows sent me on a venture into powerlifting. I powerlifted from 18 years of age until I was 34 and have since converted over to bodybuilding.

I competed in powerlifting in Idaho and won the state title in the 181 and 198 pound classes. I had a stint in the Army and came very close to making the U.S. Army powerlifting team. I worked out with one of the Army powerlifting team members when I was stationed at Fort Stewart, Ga. My all time best lifts were 350 on bench, 600 squat, and 565 deadlift. Through all the years I have never once taken a drug, sport enhancement or otherwise.

magnifying glass Click Image To Enlarge.

I learned a long time ago that if I had to cheat to get something, I was just robbing myself the opportunity of true accomplishment. So now I try and push myself as much as possible and strive to be the best that I can with what I have. If I win a contest, then I know I won it because of shear determination and will power.

What Workout Plan Worked Best For You?

I have tried many different workouts over the years, trying to figure out what works best for my body. It seems to come down to a balance of proper stimulation for muscles to grow and then add enough rest time for recovery. I always seem to come back to what you see here.

Being that I'm a former powerlifter, my workouts revolve around the three main power movements; squats, deadlifts, and bench press. My schedule turns out to be a 5 day rotation:

print Click Here For A Printable Log Of Day One: Legs.

print Click Here For A Printable Log Of Day Two: Chest/Triceps.

print Click Here For A Printable Log Of Day Three: Back.

print Click Here For A Printable Log Of Day Four: Shoulders/Biceps.

    Day Five: Rest or casual cardio

To keep things lively and add variety, I'll rotate my schedule so that my first 5 day rotation is a heavy cycle, I call it an "A" workout. I'll be doing reps of (6 - 8) with squats and deadlifts between 375 to 415 pounds. Then my second 5 day rotation is lighter so that I can do more reps and let my joints have a rest, I call it the "B" workout. When closing in on a contest, I'll go for high reps with my power movements - 3 sets of 40 reps - I really feel the burn, and then some!

magnifying glass Click Image To Enlarge.

What Nutrition Plan Has Worked Best For You?

I like to try and keep my nutritional plan simple. I have two main guiding principles to my eating, eat small and eat often. I'll not eat more than 400-500 calories at a time and space my meals out so that there's always 2 - 3 hours between meals. Second thing, don't let the body have anything easy - avoid simple sugars and starches. Make that body earn the calories with fibrous foods and slower release carbs during the day. I do have some simpler carbs after a workout, and sometimes just before.

When training for a contest, I'll keep track of my carbs, proteins, and fats. During a muscle building phase, my ratios are about 40 carb, 40 protein and 20 fat. When I see a big workout coming, I'll bump up the carbs to 50 or 60% of my total caloric intake. When getting close to the contest, 6 - 8 weeks out, I'll drop my fats way down to 10% or less and up the protein and carbs. Dropping the fats and increasing my cardio seems to work pretty well for "finishing out" my physique.

What Supplements Have Given You The Greatest Gains?

I think I've run the table on supplements. For me, I discovered there were only two things that made a difference, protein supplements and creatine. Everything else has just been a big expense and a lot of hype and no results. I truly believe that food is the biggest factor, especially if you're a clean, natural, bodybuilder.

Why do you love Bodybuilding?

Can you think of another sport more challenging than bodybuilding? You have to eat it, breathe it, and work at it to get results. It really takes over your life, it becomes part of your everyday thought pattern. Sometimes I'll be thinking of my workout on the way to work, or when sleeping in bed, or as I'm stepping into the shower. I really look forward to the next workout, the next challenge.

I am turning 44 in December and I'm thinking that it really didn't matter what I did yesterday, or last year in the gym or on stage this past September. What matters is what I'm going to do in the gym today, next week, or next month. I am trying to constantly prove myself and improve my physical state. Will I still be able to lift 500 pounds when I'm 50? Could I make it to 600 by then? There's nothing holding me back, I just have to be motivated enough to do it! It's awesome, there really are not limits! Added to that, I consider bodybuilding my release, a time of my own to do something good for me.

What Are Your Future Bodybuilding Plans?

I still enjoy competing, and am thankful I can still do a decent job of getting ready and looking good up on stage. I am training for the annual NGA Northwest Naturals here in Boise in April. Of course, I train to win and I have noticed there are some rock solid bodybuilders out there who are in their forties. More often than not, these fellas are winning the whole show, all ages and all categories - I've got to believe, I could be the next fella who does!

What One Tip Would You Give Other Bodybuilders?

Definitely don't take yourself or your sport too seriously. Just have fun! You've worked your butt off to get into the best shape of your life - enjoy the moment! I've had too many friends who can't lift and exercise at a high level any longer due to injuries, surgeries and accidents. It really goes to show, you never know if you've just had your last trip to the gym (or contest). Make everyday count!

Who Are Your Favorite Bodybuilders?

You've got to love the governator - Arnold! What an American success story! After Schwarzenegger, I liked Frank Zane for his symmetry and ever-young natural look. In high school, I wanted to be like Tom Platz, but never came close to building those kind of quads (not in my DNA)! You'll have to forgive me for choosing the old timers, but the present day guys are so juiced up I just can't look at them without thinking, who's their pharmacist?

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