Helmut Strebl deservedly nicknamed the shredded. This bodybuilder, among others, is distinguished by defined muscles and a minimal percentage of subcutaneous fat. He achieves a similar result due to a special approach to the training process. Having exchanged the fifth decade, he feels great and does not cease to perform at various competitions.

The professional career of Strebl is not limited to participation in competitions. He actively maintains a diary of his trainings, and also conducts classes on an individual basis. Helmut has an outstanding athletic figure and ideal proportions, therefore is an excellent motivating example for many bodybuilders. Realizing its own importance, Helmut does not stop working on himself for more than thirty years.

To his success, Strebl is “indebted” to school years. Being a twelve-year-old boy, he stood out with his thinness and weakness, so he was often the object of ridicule on the part of his peers. This motivated the guy to start working on himself. As the first training equipment Helmut, being a boy, used water-filled five-liter bottles.

He liked strength training. Thanks to his own efforts, he managed to quickly catch up with the hooligans who teased him at school. In the gym Strebl came only at the age of sixteen. His sculpted defined body, as Helmut said, he managed to “create” as a result of years of training and without the use of any chemicals.

The shredded man strictly follows certain rules, of which there are only six:

• Always warm up.
• Spread out in training for one hundred percent power.
• Be sure to ensure that the body was in the right position, and the body was stabilized.
• Correctly breathe.
• Every minute watch your own physical form.
• Stick to one clearly worked out plan.

That’s how Strebl follows his whole career.

Helmut Strebl Career Achievements

During his career Helmut succeeded to:

• become a two-time winner of the United Nations Military Skills;
• win second place at Mr. Europe and the eleventh place on Mr. World;
• to become the second at the Bench Press Competitor, held in 1997;
• enter the TOP-20 Men’s Health Competition;
• to be a member of the European Muscle Model & Natural Bodybuilding Champion three years in a row – 2008, 2009 and 2010, as well as in FAME 2011 European Natural Bodybuilding Champion and Muscle Fitness Model Runner-Up;
• take part in the MiamiPro 2012 European Natura, as well as in 2013, but in the category of athletes for 40 years;
• Become the second on the Open Class – Muscle Model Class B.

Among the latest achievements of Strebl, the first places on the Miami Pro World Championship 2014: Bodybuilding and Muscle Model Over 40 should be noted.

Helmut Strebl Training Program At The Gym

Day 1: Back Muscles

• Basic exercise “Deadlift”: 5 x 12
• Thrust block with wide grip: 4 x 12
• Thrust rod inclination: 4 x 12
• Lifting on the crossbar: 3 x 12
• Thrust of lower block: 4 x 12
• Pull-ups: 1 x until complete failure.

Day 2: Chest Muscles

• Dumbbell cultivation in slope: 4 x 12
• Inclined press (on the upper chest): 5 x 12
• Butterfly: 4 x 12
• Basic exercise “Bench Pressing Bench”: 5 x 12
• Hand Crossover: 3 x 12
• Press in the reverse slope (on the lower part of the breast): 4 x 12
• Push-ups from the floor: 1 x until complete failure.

Day 3: Cardio

Day 4: Leg Muscles

• Foot Press: 5 x 12
• Extension of legs in the simulator sitting (quadriceps are worked out): 5 x 12
• Leg bending in the lying simulator (hamstrings are being worked out): 5 x 12
• Caviar “donkey”: 6 x 12
• Basic exercise “sit-ups with a barbell”: 4 x 12
• Exposures: 1 x until complete failure.

Day 5: Arms Muscles

• Hand bending in Scott: 4 x 12
• French press with straight or curved neck: 5 x 12
• Hammers: 4 x 12
• Extension of hands on the upper block (works through all three triceps): 5 x 12
• Bending of hands with a bar (straight or curved bar): 3 x 12
• Extension of hands with a dumbbell from behind the head: 3 x 12

Day 6: Abs Muscles

• Twisting with the handle of a pigtail in the simulator “crossover” (sometimes called “prayer”): 4 x 12
• Torso on the fitball: 4 x 12
• Rise of straight legs: 4 x 12
• Turning the body with the medbola in his hands: 4 x 12
• Lifting the trunk with the touch of the toes lying: 4 x 12
• On the horizontal bar, lifting the legs: 1 x until complete failure.

Day 7: Training of deltoid muscles (shoulders)

• Dumbbell press sitting (front beam): 5 x 12
• Dilution to the sides (medium beam): 5 x 12
• Lifting dumbbells in front of you (you can use a pancake from the bar): 3 x 12
• Shrugging: 4 x 12
• Army Press: 4 x 12
• Arnold’s press standing: 3 x 12

Helmut Strebl’s Diet and Nutrition

• The first meal: 6-8 egg whites, 1 yolk, 1 chicken breast, a cup of natural coffee, 3 buns with jam;
• The second meal: a protein-carbohydrate cocktail (80 g of carbohydrates and 50 g of protein);
• The third meal: chicken with basmati rice;
• The fourth meal: chicken, turkey or fish with basmati rice;
• Fifth meal: Same as in the fourth meal;
• Sixth meal: 10 egg whites without yolk and 4 slices of Toast Brown;

“In preparation for the competition, I’m doing everything possible to achieve 4% of body fat – its peak. This means that I reduce my carbohydrate intake and slightly increase my fat intake. I also try to include cardio on my bike for about a month before the tournament starts. Each of the cycles during preparation lasts four days. In the first three days the intake of carbohydrates is in the range of 150-200 grams, which are divided into four meals. On the fourth day of the cycle, carbohydrate intake increases to 300-400 grams. At the end of the four-day cycle comes a new, but with a large intake of protein.” – says Helmut Strebl.