Who is Sophie Arverbink?
Sophie Arverbink, a well-known fitness star who is half Thai and half Swedish, is well-known for her extraordinary muscular development.
When Sophie was 18 years old, she decided to join a gym since she wasn’t happy with her thin build.
Sophie Arverbink swiftly advanced due to her dedication, enthusiasm, and passion for bodybuilding. Almost 30 pounds of high-quality mass were added to Sophie’s body over two years of training.
Observers and seasoned weight-lifters began to take notice of Sophie’s potential in the bodybuilding scene due to her phenomenal progress.
She eventually rose to prominence in the bodybuilding community and was one of the most well-liked athletes from Sweden.
Here is her account:
“I need to make sure that my body is prepared for it because I start my training with hard lifts. I begin every back workout with either weighted pull-ups or hard deadlifts since I enjoy heavy lifting and it’s crucial to me to maintain my strength.
Body Measurements of Sophie Arverbink
| Full Name: | Sophie Arverbink |
| HEIGHT: | 5’3″ (160cm) |
| WEIGHT: | 145 – 155lbs (65.8 – 70.3kg) |
| NATIONALITY: | Swedish, Thai |
| PROFESSION: | Fitness Model, Personal Trainer |
| ERA: | 2010 |
“I’m simply a regular lady with a history in sports who enjoys the feeling of working out in the gym and getting bigger and stronger. I work out a lot, but I also do other things.
Accomplishments
With her motivational tale, Sophie Arverbink has been able to connect with a sizable following both in her native country and around the globe.
She interacts with thousands of driven people on a couple of her social media accounts. Sophie is a well-known fitness model as well as a sponsored athlete and personal trainer. She was also highlighted in several small-scale Swedish fitness publications.
Biography
Gym Phobia At First
Sophie Arvebrink was born and raised in Sweden and comes from a sporting family. Her mother was a successful athlete when she was younger, while her father, a Thai native, was a professional athlete in his youth.
Growing up, Sophie stood out from the rest of the family since she didn’t exhibit much enthusiasm for sports or other forms of physical activity. According to Sophie, her parents were encouraging and didn’t put any pressure on her.
After she finished high school, she started to become more interested in athletics. At that point, Sophie decided to join a neighborhood gym after realizing she was “too skinny” and that she needed to eat more and exercise to look better.
Sophie is well-known among her supporters for her unwavering devotion to weightlifting. She said that it wasn’t always this way.
When Sophie first started attending to the gym, the weights “intimidated” her and she felt “ashamed” of how she appeared. However, she had enough confidence to work out every day because of the motivation and tenacity she displayed from the beginning.
Sophie quickly grew fixated on training after observing physical improvements in herself.
Getting Popular
After two years of rigorous exercise and a healthy diet, Sophie’s body underwent a full transformation. She went from a small starting weight of 52 kg to 64 kg of lean muscle mass. Many locals were motivated to start living healthier lives by Sophie.
One thing led to another, and Sophie quickly found herself overwhelmed with the number of good comments she got from individuals around her.
The ambitious bodybuilder had thousands of fans by the time she was 22 and they were asking her for training and dieting tips.
At that time, Sophie Arverbink decided to launch her training company. She was pleasantly delighted by the early success she experienced.
She quickly gathered a sizable following and acknowledged that it “was hard at times” to keep up with the volume of requests she received.
As time went on, Sophie grew accustomed to her new way of life. She immediately started modeling for a few prominent Swedish magazines, as well as being a sponsored athlete.
In addition to becoming one of the top Swedish fitness superstars throughout her time competing in the sport, Sophie was able to inspire many people all over the world with her amazing transformation story.
“I believe the human body’s shoulders are the most attractive muscular group from an aesthetic standpoint. Strong words, I know, but well-defined shoulders can enhance a good body.
They complete the scene like the mountains on the horizon of a stunning landscape.
Training
The Deadlift Workout By Sophie
Sophie loves strength and functional training, and deadlifts are one of her go-to exercises. She typically works out seven days a week, sometimes even twice a day.
Sophie will occasionally take a day off, which normally occurs once or twice a month.
Sophie always works out hard when she does deadlifts. She frequently does exercises with a light weight and few repetitions. This is “like a weightlifting day” for her, she explains.
While Sophie wouldn’t advise heavy deadlifting for everyone, she claims that the advantages far outweigh the hazards for her.
A proper deadlift, in Sophie’s opinion, involves maintaining a modest level of pressure in some areas of the body while increasing it in others.
She said that when executing the exercise, it’s crucial to avoid placing too much strain on the lower back and to pay attention to the lats and abdomen.
Here are some of the most crucial suggestions Sophie recommends to everyone who wants to build a great back with deadlifts;
- I can’t tell you which stance to use: narrow, wide, or somewhere comfortable in between. Try them all out.”
- “I prefer mixed grip, since my hands are small, and I get a better grip that way. If you use a mixed grip, make sure you switch hands from time to time.”
- “Inhale right before you start and get into lifting position. Inhale, lock in your back position and build that abdominal pressure. Feel the tension in your hands, lats, and hamstrings. You shouldn’t be comfortable at the bottom of the lift!”
- “Pull the bar close to your body, and then push through your knees. This isn’t just a back lift; use your legs and your back at the same time so that the lift is synchronized.”
- “Don’t overextend your lower back at the top of the deadlift. Lock that butt!”
- “Other people will say differently, but in my book, heavy deadlifts are all about the concentric phase—the way up. Don’t hold back or go slow in the eccentric phase. If your gym allows you to drop the weights, go ahead and do it, or just do a lightly controlled drop where your hands keep it from bouncing.”
Establishing Shoulders
Sophie responded that the shoulders are by far the most aesthetically beautiful body feature when asked what is her favorite body part. When working her shoulders, she takes extra care to keep the volume high and the weights heavy.
Five exercises make up Sophie’s shoulder routine, which is quite straightforward. However, the workout itself is difficult because it relies heavily on volume.
She normally starts her shoulder workouts with strong compound lifts, and always makes sure to target each area of the shoulder appropriately.
She asserted that the development of balanced, attractive shoulders depends equally on the development of the front, middle, and back deltoids.
These are the five pointers Sophie provided for strengthening her shoulders;
1. Sophie asserts that the majority of bodybuilders under-train their side and rear deltoids.
She emphasized that it’s very crucial to pay special attention to the middle and rear delts on shoulder days because she believes that most people have overdeveloped front delts as a result of all the bench press and chest exercises.
In this approach, the danger of injury is considerably reduced and the shoulder cap is prevented from moving forward.
2. Sophie typically continues her shoulder exercises with lesser weights and higher reps after performing heavier complexes. Going lighter, she suggests, reduces the possibility of cheating, which eventually enables her to feel “the pump” and the connection with her shoulders more clearly. Sophie likes including a lot of drop sets after each session to add an extra boost.
3. According to Sophie, her shoulders hardly ever experience soreness. According to her, the shoulders are a body part that may be worked out up to three times each week, or even four times if they are underdeveloped.
The quick recovery time and small structure of the deltoids are two factors that contribute to the high training frequency, according to Sophie.
4. Sophie says that you should adequately warm up your shoulders before exercising. She claims that she prevents rotatory cuff injury by including internal and exterior rotations in the shoulder warm-up routine.
5. Finishing each chest and back workout with a few shoulder movements is one of the finest strategies to “blow up” the shoulder growth.
According to Sophie, adding front deltoid workouts to chest exercises and rear delt activities along with back exercises is the ideal strategy to further develop shoulders.
In Sophie’s opinion, doing things her way almost certainly ensures growth over time.
Shoulder Exercise
This is how Sophie typically exercises her shoulders;
- Seated Dumbbell Press, 3-5 warm-up sets of 10 reps, 5 sets of 6-10 reps
- Side Lateral Raise, 3 drop sets of 8-12 reps
- Dumbbell Shrug (seated), 3 sets of 8-12 reps
- Seated Bent-Over Rear Delt Raise (Reverse Fly), 3 sets of 8-12 reps
- Reverse Machine Flyes, 5 sets of 10-15 reps
Nutrition
Diet High In Calories
Sophie Arverbink claims that she eats a lot of high-quality calories and doesn’t do so frequently. She works out with big weights frequently more than 7 times a week, so she must provide her body with the proper amount of nutrients.
Sophie typically chooses only healthy foods and makes an effort to limit her intake of sweets and other indulgent meals. By doing this, she nearly never gets sick and always feels “full of energy.”
Sophie occasionally takes a day off where she only consumes lemonade and veggies when she is trying to reduce back. According to Sophie, the body’s need for cleansing is one of the causes for having such a low-calorie day.
“It’s very important to clear the body of all the toxins that build up throughout the month,” she recommends.
Supplementation
The only supplement Sophie uses is whey protein, and she only takes a modest number of other supplements. She also occasionally takes a whole-food multivitamin, fish oil capsules, and pre-workout vitamins.
Sophie’s Healthy Treat
The diet snack Sophie frequently takes in between meals is made according to the recipe below;
- 1 Casein Protein
- 1 Egg White
- 2 Teaspoons Cocoa
- 3 Tsp Coconut flour
- 1/2 tsp Baking powder
- As much stevia as you want to sprinkle
- About 4 tablespoons of water or milk
- Optional: Other spices/coffee powder
“Combine everything in a dish. It will resemble a massive, thick dough. Spread the dough in the bowl, then wrap it in plastic.
“Place in the microwave and heat on high for 40–45 seconds. Remove and evaluate the consistency. Use the microwave for a few seconds to achieve the desired consistency if it is too loose.
Remove, place the bowl upside-down on a platter (or consume directly from the bowl), and garnish as desired. (Such as quark or berries).”
Information About Nutrition Per Serving:
- 138 kcal
- 26 g protein
- 3 g carbohydrates
- 2 g fat
“I want to keep gaining muscle on myself. And I’m eager to lose weight later since the muscles will be visible in every direction!
What Sophie Arvebrink Can Teach Us?
The success of Sophie Arverbink demonstrates that, with the right attitude, practically any objective in life is attainable.
Incredibly, she was able to gain almost 20 lbs of lean muscle in just two years. Her advice to everyone is to work out hard, eat a lot of good food, and have fun.
However, Sophie also frequently emphasized how important balance is since people can become so engrossed in their path that they lose sight of the beauty of the little things in life.
You too might create the life of your dreams, just like Sophie, by taking chances in life and by showing courage when traveling.