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Over 40 Bodybuilder of the Week: Paul Southern

Over 40 Bodybuilder of the Week: Paul Southern! - Pics and info and more!

  • Name: Paul Southern
  • E-mail:
  • Age: 41
  • Where: Orlando, Florida
  • Height: 5' 7"
  • Weight: 195 Lbs., Contest: 168 Lbs.
  • Years Bodybuilding :19
  • Favorite Bodypart: Back
  • Favorite Exercise: Any type of rowing movement.
  • Favorite Supplements: Creatine and Whey Protein Powder

How Did You Get Started?

Initially to help me stop smoking, which it did. Then over a period of time in the gym, I used to watch a couple of competitive bodybuilders, and decided I wanted to be big like them.

What Workout Plan Worked Best For You?

I only train the body parts once a week. For example:

As for types of exercises and rep range I use pre exhausting movements to warm up the muscles, leg extensions, lateral raises, flyes etc, before moving to basic heavy compound movements. Legs is always squats, then either leg press or the v squat and hack squat machine. In contest mode I finish with lunges.

For chest I always start with inclines on the smith m/c or dumbbell inclines. The bench is usually set at 30 degrees. I then move onto hammer m/c lateral press or dumbbell flat press. In contest mode I finish it off with a couple of sets of cable crossovers. For back it is usually chins, cable pulldowns and then various rowing movements, free weight and m/c. triceps involve rope pulldowns to warm up and then skull crushers, close grip press and finish with dips. Traps are done on the smith m/c from behind the back shrugs and then dumbbell shrugs. Biceps are typically dumbbell curls and preacher curls. Rep range is from 6-15, I make sure I feel the muscle through the movement, rather than training my ego, I drop some weight off so not to lose form.

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What Nutrition Plan Has Worked Best For You?

I eat every two hours, consisting of protein powder in my oatmeal , rice with chicken twice a day, a protein drink, more oats and protein powder. A baked potato with tuna fish (canned) and just before bed I will make a protein drink. As you can see I use a lot of protein powder, I find it easier to digest all the protein meals you are supposed to have in a liquid form.

My contest plan is different though, I only use tilapia, chicken and protein powder, for carbs it is oatmeal and sweet potatoes. No carbs after 4pm. I weigh everything and calorie count it, typically I consume 2000 cals over 8 meals, 120 g of carbs max, and up to 300 g protein.

What Supplements Have Given You The Greatest Gains?

Definitely creatine, right now I am using BSN products like NO-Explode and Cell Mass, whey protein and glutamine.

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Why do you love Bodybuilding?

I love everything about it, it makes you mentally strong as well as physically. It is a great release from all the pressures and stress that build up in every day life. And it helps me to feel young at heart

What Are Your Future Bodybuilding Plans?

Right now I have qualified for the Nationals over 40's, but I am thinking about doing another level 5 qualifier, but in a middleweight class, not sure about whether it will be the USA or the Nationals, just to gauge how far I have come.

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What One Tip Would You Give Other Bodybuilders?

Believe in yourself and what gains you can make. Have patience and be consistent in all you do, yes I know that's 3, but I never said I could count ha ha.

Who Are Your Favorite Bodybuilders?

Wow, tough one, I have many I admire. Here are a couple... Lee Haney, Dorian Yates, Lee Labrada and Rich Gaspari. I recently saw Phil Heath at a show he was guest posing at. A true professional who was very gracious with his time to his fans, I was very impressed.

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