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Helmut Strebl

Helmut Strebl’s well know around the world and in the fitness industry as having one of the most defined bodies we’ve ever seen. His low body fat percentage is a true testament to what can be achieved with years of hard work and dedication.

He’s modeled and competed for 20 years, and become well know for giving motivational speeches which inspire others to achieve physiques of greatness, this is his story:

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“Making a truly committed decision is the ultimate power.”

Athletic Statistics

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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
• MiamiPro 2012 European Natural Bodybuilding Champion
• MiamiPro 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

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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

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“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 Muscle Machine

At the early age of 12, Helmut first started training to protect himself from high school bullies. He recalls that he would be more noticeable due to the fact that his friend was “a muscle machine.” In the beginning, it was only self-protection that got him into weight training. He quickly realized that there was more to weight training than self-defence.

He thought to himself, “I was also determined to put myself on a physical par with this schoolmate, my odd twin.” he then went on to train harder so he could compete against his friend in size, and in strength. This motivated Helmut to train and grow stronger, from this, his dream was born of becoming a fitness model. 

Helmut enjoyed weight lifting from the very beginning. His first set of weights were two bottles filled with water. It wasn’t until he was 16 when he first stepped into a gym. It’s always been Helmut’s tough mental conditioning and thirst for the best body that’s been his secret to training and competing.

“I was 16 years old when I joined my local gym. From early on, high aspirations and mental conditioning have been the keys to my life in fitness training and competition.”

From competing on stage, motivational speaking, and personal training, Helmut’s risen to the top of his game, and is a true model for what can be achieved if you put your mind to it.

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“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 & Muscle

Helmut will usually do supersets where he will work to failure. In between his sets, he will perform a breathing routine. He will breathe in and out roughly 5 times before moving on to the next set in the workout.

As for Helmut’s gym sessions, what weight he uses and the intensity all comes from his instincts. But for his long-term planning, Helmut will make a schedule in his calendar of when he will train, what body parts, and on exactly what time of the day.

He always advocates taking your time and listening to your body, and always performing the exercise correctly. You can see this from the intense definition in his muscles and symmetry that Helmut really connects his mind to his body when training.

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Helmet pays very close attention to everything he does, including his nutrition and training approach. He lives by a certain set of rules when it comes to exercising. And these rules are:

Helmut’s Rules for Exercise

1. Always warm up
2. Observe proper posture
3. Breathe properly
4. Stop lifting if I feel pain
5. Observe proper form
6. Use torso stabilization
7. Execute full range of motion

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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 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

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“On the fourth day, I just escalate, to between 300-400 grams. After this ‘high day’, I start the cycle again.”

Nutrition

Carb Cycling

Helmut’s diet is high in lean proteins and sweet potatoes and brown rice in the off-season, although he will always cut his carbs in the evening.

To reach his incredible low bodyfat percentages that Helmut well is known for, he will decrease his carb intake and slightly increasing his fat. He will also do carb cycling for a month before the event. His carb cycling will generally last for four days. The first three days will be between 150-200 grams of carbs, this he divides over six meals in the day.

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Helmut’s Diet

• Meal 1: 5-8 Egg Whites + 1 Yolk, 1 Chicken, 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
• Meal 3: Cooked Basmati Rice and Turkey/Chicken
• Meal 4: Basmati Rice and Turkey/Chicken/Fish
• Meal 5: Basmati Rice and Turkey/Chicken/Fish
• Meal 6: 10-12 Egg Whites (No Yolk) and 4 slices of Brown Toast

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“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.”

Idols and Influences

It’s clear to see that Helmut first started weight training to ward off the bullies when he was in his youth, and also to compete against his friend at school for strength and size. But this isn’t the only reason Helmut keep on pushing towards perfection. As the years progress, he is constantly pushing the boundaries to use what he has created as a model as to what people can achieve.

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What we can learn from Helmut Strebl

Helmut uses his body as a message to what can be achieved to anyone who puts their mind to it. His incredible physique and low body fat percentages came through hard work and years of practice, perfect and repeat. With the right approach, and following Helmut’s Rules for Exercise, you too could have your very own physique of greatness.