Who is Helmut Strebl?
In the fitness field and throughout the world, Helmut Strebl is renowned for possessing one of the most well-defined bodies we’ve ever seen. His low body fat percentage is a real example of what years of toil and effort can produce.
Helmut Strebl has been modeling and competing for 20 years, and he is well known for his inspirational talks that encourage others to develop great bodies. This is his story:
“Making a truly committed decision is the ultimate power.”
Body Measurements of Helmut Strebel
| Full Name: | Helmut Strebl |
| WEIGHT: | 205 – 215lbs (88.5 – 93.0kg) |
| ERA: | 2000, 2010 |
| PROFESSION: | Model and bodybuilder |
| NATIONALITY: | Austrian |
| HEIGHT: | 6’3″ (190.5cm) |
Accomplishments
Competitions
- Miami Pro World Championship 2014:
Bodybuilding 1st Place
Muscle Model Over 40 – 1st Place
Open Class – Muscle Model Class B – 2nd Place - World Champion Miami Pro 2013 Natural Bodybuilding
- World Champion Miami Pro 2013 Fitness Model Class – Over 40s
- Runner Up Miami Pro 2013 Muscle Model – Class B
- Miami 2012 European Natural Bodybuilding Champion
- Miami 2012 European Natural Muscle Model Champion
- FAME 2011 European Natural Bodybuilding Champion
- FAME 2011 European Muscle Fitness Model Runner-Up
- European Muscle Model & Natural Bodybuilding Champion 2010, 2009, 2008
- Muscle Fitness FAME Winner 2008
- Muscle Fitness Model Fame Runner-Up 2005
- Top 20 Finalists of Men’s Health Competition 2003
- Gravesend Classic First Timer Bodybuilder Winner 2002
- Mr. Fitness 1998
- 2nd Place Bench Press Competitor 1997
- Mr. Austria 1996
- 2nd Place Mr. Europe 1996
- 11th Place Mr. World 1996
- Mountain Bike Downhill & Cross Country Champion in Cyprus 1995
- Winner – mountain race cycling championships 1995
- Twice Winner – United Nations Military Skills in Cyprus 1995
Achievements
- N.A.S.M – PTC Level 3 REPS Level 3 – Advanced
- Personal Training and Nutrition & Injury Diagnosis and Treatment
- Nutritionist
- Motivation Coach
- Health Club Manager
- Fitness Exchange Personal Training course 2005
- Sports Biology
- Education, theory of teaching, and methodology
- Training Sciences
- Special Training Sciences, theory of teaching and methodology, posture exercises & physiology exercise
- Practical and methodical exercise
- Swimming Instructor
- First Aid
- Body Massage / Sports Massage
“For I feel that to develop in the sport takes big dreams and a mind set for realizing them. Bodybuilding is the art of the possible.”
Biography
The Bodybuilding Machine
Helmut originally began training at the young age of 12 to defend himself from bullying in high school. He remembers that because his friend was “a muscle machine,” he would stand out more.
At first, his primary motivation for lifting weights was self-defense. He soon understood that weight training was more than just self-defense.
I was also determined to put myself on a physical par with this classmate, my weird twin, I thought to myself.
He continued to work out harder so he could outmuscle his friend in strength and stature. This inspired Helmut to work out and get stronger, and as a result, his ambition of becoming a fitness model was born.
Helmut has always been a fan of weightlifting. His initial set of weights consisted of two water-filled jugs.
He didn’t enter a gym for the first time till he was 16 years old. Helmut’s hard mental conditioning and desire for the ideal body have always been his secret to successful training and competition.
“I joined my neighborhood gym when I was 16 years old. High goals and mental toughness have always been the keys to my success in fitness training and competition.
Helmut has excelled in his field through stage combat, motivational speaking, and personal training. He is a real example of what can be accomplished with determination.
“What truly motivates me is my mission to serve as a graphic example of achieving ideals—ultimate fitness dreams and more. ‘My life is my message’, so I would have it.”
Training
Mind and Body
Helmut typically performs supersets in which he pushes himself to exhaustion. He will complete a breathing exercise in between sets. Before moving on to the next set of the workout, he will breathe in and out approximately five times.
What weight Helmut uses and how intensely he works out are entirely determined by his instincts. However, Helmut will create a program in his calendar detailing when, which body parts, and at what time of day he will work out for his long-term planning.
He consistently advises taking your time, paying attention to your body, and completing the activity properly. Helmut genuinely links his thoughts to his body when he trains, as evidenced by the sharp definition of his muscles and symmetry.
The helmet is very meticulous in all he does, including his diet and method of exercise. When it comes to working out, he adheres to a set of guidelines. These regulations include:
Helmut’s Rules for Exercise
- Always warm-up
- Observe proper posture
- Breathe properly
- Stop lifting if I feel pain
- Observe proper form
- Use torso stabilization
- Execute a full range of motion
Helmut’s Workout
Monday: Back/Shoulders/Calves/Abs
- Wide Grip Lat Pulldowns – 4×16-20
- Chin Ups Close Grip – 3×12
- DB Rows (Pronation grip) – 3×8-12
- Seated DB Military Press – 5×8-12
- Seated DB Side-Arm Raises (neutral-grip) – 3×15-20
- Standing BB Upright Rows – 4×8-12
- Seated Calf Raises – 5×30-50
- Standing Calf Raises – 5×10-15
- Seated Machine Crunches – 6-8×30-50
- Leg Raises (in the abdominal chair) – 5×20-40
Tuesday: Chest/Triceps
- Bench Press – 5×6-10
- Stability Ball DB Bench Press – 5×10-15
- Butterfly Machine – 5×10-15
- Seated BB Tricep Extension – 5×8-12
- Dips – 5×15-20
Wednesday: Biceps/Hamstrings/Abs
- Seated BB Preacher Curls – 5×8-12
- Standing BB Bicep Curls – 5×6-10
- Lying Leg Curls – 4×8-12
- Seated Leg Curls – 4×6-10
- Bench Crunches – 5×30-40
- Incline Bench Crunches – 5×30-50
Thursday: Quads/Calves
- Incline Leg Press – 5×20-30
- Seated Leg Extensions – 5×15-30
- Seated Calf Raises – 5×30-50
- Standing Calf Raises – 5×10-15
Friday: Glutes/Chest (Heavy)
- Lying-Down Machine Glutes Extension – 5×20-30
- Standing Machine Glutes Extension – 5×20-30
- Decline Close-Grip Bench Press – 5×3-5
Saturday: Rest
Sunday: Back/Calves
- Seated Row – 4×15-20
- Reverse-Grip Lat Pulldown – 5×10-14
- Seated Calf Raises – 5×30-50
- Standing Calf Raises – 5×10-15
“On the fourth day, I just escalate, to between 300-400 grams. After this ‘high day’, I start the cycle again.”
Nutrition
Cycling Carbs
In the off-season, Helmut’s diet is strong in lean proteins, sweet potatoes, and brown grains, though he always restricts his carbohydrate intake in the evening.
Helmut will reduce his carbohydrate consumption while slightly increasing his fat to achieve the incredibly low body fat percentages for which he is so well renowned. Additionally, he will cycle his carbs for a month before the event.
He usually cycles his carbs for four days. He spreads out the 150–200 grams of carbohydrates for the first three days across his six daily meals.
Diet of Helmut
- Meal 1: 5-8 Egg Whites + 1 Yolk, 1 Chicken, a large cup of Coffee, 3 Bagels with sweetener Jam, Mustard, Low-Fat Spread
- Meal 2: Meal Replacement Shake: 50 grams of protein, 80 grams of carbs
- Also, Meal 3: Cooked Basmati Rice and Turkey/Chicken
- Meal 4: Basmati Rice and Turkey/Chicken/Fish
- Also, Meal 5: Basmati Rice and Turkey/Chicken/Fish
- Meal 6: 10-12 Egg Whites (No Yolk) and 4 slices of Brown Toast
“For I feel that to develop in the sport takes big dreams and a mind set for realizing them. Bodybuilding is the art of the possible.”
Influences and Idols
It is obvious that Helmut Strebl first began lifting weights to protect himself from bullies when he was younger and to compete with a friend at school for strength and stature.
However, Helmut doesn’t merely strive for perfection for this reason. He keeps pushing the envelope as the years go by so that what he has produced might serve as a benchmark for what others can do.
How can Helmut Strebl Teach us Something?
Helmut Strebl uses his physical presence to demonstrate to others what they can accomplish if they set their minds to it.
He worked hard and repeated practice, perfect, and repeat for years to achieve his outstanding physique and low body fat percentages. Helmut’s Rules for Exercise, when followed correctly, can help you achieve your fantastic physique.