Bodybuilder Helmut Strebl was born in 1969. His height is 191 cm. In the offseason, the bodybuilder’s weight reaches 97, and during performances at competitions – 89 kg. The percentage of subcutaneous fat in an athlete does not exceed four percent.
Helmut was deservedly called a relief man. This bodybuilder, among others, is distinguished by honed muscles and a minimum percentage of subcutaneous fat. An athlete can achieve a similar result due to a special approach to the training process. Having exchanged the fifth dozen, he feels great and does not cease performing at various competitions.
The professional bodybuilder career for Strebl is not limited solely to participation in competitions. He actively keeps a diary of his workouts, and also conducts classes on an individual basis. Helmut has an outstanding athletic figure and perfect proportions and therefore is an excellent motivating example for many bodybuilders. Realizing his own importance, Helmut has not stopped working on himself for more than thirty years.
For his success, Strebel is “obliged” to his school years. As a twelve-year-old boy, he stood out for his thinness and weakness, and therefore often became the object of ridicule from his peers. This motivated the guy to start working on himself. As the first training projectile, Helmut, being a boy, used five-liter bottles filled with water.
The guy liked strength training. Thanks to his own efforts, he was able to quickly catch up with the hooligans who teased him at school. In the gym, Strebl came only at the age of sixteen. As Helmut says, he managed to “create” his polished relief body as a result of years of training and without the use of any drugs.
The philosophy of Helmut Strebel
Human relief strictly follows certain rules, of which there are only six:
1. Always be warm.
2. Do your best in the workouts for one hundred percent power.
3. It is imperative to ensure that the body is in the correct position and that the body is stabilized.
4. Breathe correctly.
5. Every minute, watch your own physical fitness.
6. Stick to one clearly worked out a plan.
These principles are followed by Strebel in his entire career.
During his career, Helmut succeeded:
1. Become a two-time winner of the United Nations Military Skills;
2. Win a second place on Mr. Europe and eleventh place on Mr. World;
3. Become second at the Bench Press Competitor, held in 1997;
4. enter the Top 20 Men’s Health Competition;
5. to be a participant of the European Muscle Model & Natural
6. Champion three years in a row - 2008, 2009, and 2010, as well as in the FAME 2011 European Natural Bodybuilding Champion and Muscle 7. Fitness Model Runner-Up;
8. take part in MiamiPro 2012 European Natura, as well as in 2013, but in the category of athletes over 40 years;
9. become second to the Open Class - Muscle Model Class B.
Among the recent achievements of Strebl should be noted first places in the Miami Pro World Championship 2014: Bodybuilding and Muscle Model Over 40.
Training program in the gym
Day 1: Back
Basic exercise "Deadlift": 5 x 12
Thrust block wide grip: 4 x 12
Thrust rod in the slope: 4 x 12
Pull-ups: 3 x 12
Bottom block: 4 x 12
Pull-ups: 1 x until complete failure.
Day 2: Pectoral muscles
Breeding dumbbells in the slope: 4 x 12
Inclined bench press (on the upper part of the chest): 5 x 12
Butterfly: 4 x 12
Basic exercise "Press barbell lying": 5 x 12
Crossover: 3 x 12
Press back tilting (at the bottom of the chest): 4 x 12
Push-ups: 1 x until complete failure.
Day 3: Cardio
Day 4: Leg Muscles
Leg press: 5 x 12
Extending the legs in the simulator while sitting (quadriceps are being worked out): 5 x 12
Bending the legs in the simulator lying (working out the biceps of the hips): 5 x 12
Caviar "donkey": 6 x 12
The basic exercise "squats with a barbell": 4 x 12
Lunges: 1 x until complete failure.
Day 5: Arms
Bending of hands in Scott: 4 x 12
French bench press with straight or curved fingerboard: 5 x 12
Hammers: 4 x 12
Arm extension on the upper block (working through all three triceps heads): 5 x 12
Bending arms with a barbell (straight or curved fingerboard): 3 x 12
Extending hands with a dumbbell from behind the head: 3 x 12
Day 6: Ab muscles
Twisting with a handle braid in a crossover simulator (sometimes called a “prayer”): 4 x 12
Bodyball fit: 4 x 12
Straight leg lift: 4 x 12
Turns with the case with a medbol in hands: 4 x 12
Raising the torso with a touch of the toes lying down: 4 x 12
On the horizontal bar lifting the legs: 1 x until complete failure.
Day 7: Deltoid muscle training (shoulders)
Dumbbell bench press sitting (front beam): 5 x 12
Side dilution (medium bunch): 5 x 12
Lifting dumbbells in front of you (you can use a pancake from a barbell): 3 x 12
Shrugs: 4 x 12
Army bench press: 4 x 12
Arm Arnold standing: 3 x 12
Helmut Strebl diet
The first meal: 6-8 egg whites, 1 yolk, 1 chicken breast, a cup of organic coffee, 3 buns with jam;
The second meal: 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 basmati rice fish;
The fifth meal: Same as the fourth meal;
Sixth meal: 10 egg whites without yolk and 4 slices of Toast Brown;
In preparation for the competition, I am doing everything possible to achieve 4% of subcutaneous fat – its peak. This means that I reduce the consumption of carbohydrates and slightly increase the consumption of fat. I also try to turn on cardio on a bicycle for about a month before the tournament starts. Each of the cycles during preparation lasts four days. In the first three days, carbohydrate intake is in the range of 150-200 grams, which are divided into four meals. On the fourth day of the cycle, carbohydrate consumption increases to 300-400 grams. At the end of the four-day cycle, a new one comes, but already with a high intake of protein.