The biography, life, and accomplishments of Helmut Strebl
Helmut Strebl is an Austrian bodybuilder and model born on 6 November 1968. He is known in the fitness universe for his insanely shredded physique, showing off low body fat levels and a good amount of muscle mass. Whether you are into the fitness lifestyle or not, chances are you probably have seen pictures of Helmut while surfing the internet. Helmut has modeled and competed for 20 years and is a renowned motivational speaker. His ripped body and inspiring words have motivated numerous people to achieve their dream physiques.
Below is a complete breakdown of Helmut Strebl’s profile, stats, biography, training, and diet regimens, courtesy of our team at Generation Iron.
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Full Name: Helmut Strebl |
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| Weight | Height | Date Of Birth |
| 205-215 lbs | 6’3″ | 6/11/1968 |
| Profession | Era | Nationality |
| Bodybuilding, Model | 2000, 2010 | Austrian |
Helmut Strebl Biography
Growing up, Helmut Strebl was a skinny kid who was easy prey for bullies at school. He recollects that his weak frame was more noticeable because one of his schoolmates was a “muscle machine.”
At 12 years old, Strebl started lifting weights to help improve his self-defense. But as he got stronger, he wanted to get on par with his muscular school friend. Soon after achieving the goal, Helmut set his eyes on becoming a fitness model.
Helmut Strebl enjoyed lifting weights from the very beginning. Before he ever stepped inside a gym, he used two 5 kg detergent bottles filled with water as a substitute for dumbbells.
Strebl did not have proper dumbbells until he joined a local gym at the age of 16. The Austrian model believes that high aspirations and strong mental conditioning have been the most valuable assets in his fitness training and competitions.
“For I feel that to develop in the sport takes big dreams and a mindset for realizing them. Bodybuilding is the art of the possible.” – Helmut Strebl
Whether competing in bodybuilding competitions, motivational speaking, or personal training, Helmut always gives it his best and has risen to the top of his game.
On being asked what motivates him, Helmut Strebl says, “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.”
Helmut Strebl Competition History
Though he did not step on the Mr. Olympia stage, Helmut has a very extensive competition histoy.
- 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
- Miami Pro 2013 Muscle Model – Class B: Runner-Up
- Miami Pro 2012 European Natural Bodybuilding: 1st Place
- Miami Pro 2012 European Natural Muscle Model: 1st Place
- FAME 2011 European Natural Bodybuilding: 1st Place
- FAME 2011 European Muscle Fitness Model: 2nd Place
- European Muscle Model & Natural Bodybuilding Champion 2010: 1st Place
- European Muscle Model & Natural Bodybuilding Champion 2009: 1st Place
- European Muscle Model & Natural Bodybuilding Champion 2008: 1st Place
- Muscle Fitness FAME Winner 2008: 1st Place
- Muscle Fitness Model Fame 2005: 2nd Place
- Men’s Health Competition 2003: Top 20 Finalists
- Gravesend Classic First Timer Bodybuilder 2002: 1st Place
- Mr. Fitness 1998: 1st Place
- Bench Press Competitor 1997: 2nd Place
- Mr. Austria 1996: 1st Place
- Mr. Europe 1996: 2nd Place
- Mr. World 1996: 11th Place
- mountain bike Downhill & Cross Country Cyprus 1995: 1st Place
- Mountain Race Cycling Championships 1995: 1st Place
- United Nations Military Skills in Cyprus 1995: 1st Place
Training
Helmut Strebl usually does supersets and likes to train his muscles to failure. He utilizes his rest time between sets to practice breathing exercises. He will breathe in and out roughly five times before moving on to his next set.
The intensity of Strebl’s workouts and the weights he uses depend on his instincts during the workout. At the same time, Helmut likes to plan his workouts in a calendar notebook. He creates a rough schedule for the time of his training sessions and muscle groups he will train.
Helmut Strebl follows a set of rules to keep him in peak conditioning throughout the year. These principles include:
- Always warm up before a workout
- Maintain proper posture during an exercise
- Focus on breathing properly
- Stop lifting if you feel pain in your muscles or joints
- Observe proper form
- Use torso stabilization
- Follow a full range of motion in every exercise
Helmut Strebl Workout Program
Strebl advocates taking your time and listening to your body during training. He also emphasizes the importance of performing exercises correctly.
Helmut’s insane muscle definition and symmetry are proof that he has a solid mind-muscle connection, and he trains with the intent of getting the best bang for his buck.
Monday: Back/Shoulders/Calves/Abs
- Wide Grip Lat Pull-down: 4 sets of 16-20 reps
- Close Grip Chin-up: 3sets of 12 reps
- Dumbbell Row (Pronated grip): 3 sets of 8-12 reps
- Seated Dumbbell Military Press: 5 sets of 8-12 reps
- Seated Dumbbell Side-Arm Raise (neutral-grip): 3 sets of 15-20 reps
- Standing Barbell Upright Row: 4 sets of 8-12 reps
- Seated Calf Raise: 5 sets of 30-50 reps
- Standing Calf Raise: 5 sets of 10-15 reps
- Seated Machine Crunch: 6-8 sets of 30-50 reps
- Leg Raise (abdominal chair): 5 sets of 20-40 reps
Tuesday: Chest/Triceps
- Bench Press: 5 sets of 6-10 reps
- Stability Ball Dumbbell Bench Press: 5 sets of 10-15 reps
- Butterfly Machine: 5 sets of 10-15 reps
- Seated Barbell Tricep Extension: 5 sets of 8-12 reps
- Dips: 5 sets of 15-20 reps
Wednesday: Biceps/Hamstrings/Abs
- Seated Barbell Preacher Curl: 5 sets of 8-12 reps
- Standing Barbell Bicep Curl: 5 sets of 6-10 reps
- Lying Leg Curl: 4 sets of 8-12 reps
- Seated Leg Curl: 4 sets of 6-10 reps
- Bench Crunch: 5 sets of 30-40 reps
- Incline Bench Crunch: 5 sets of 30-50 reps
Thursday: Quads/Calves
- Incline Leg Press: 5 sets of 20-30 reps
- Seated Leg Extension: 5 sets of 15-30 reps
- Seated Calf Raise: 5 sets of 30-50 reps
- Standing Calf Raise: 5 sets of 10-15 reps
Friday: Glutes/Chest (Heavy)
- Lying-Down Machine Glutes Extension: 5 sets of 20-30 reps
- Standing Machine Glutes Extension: 5 sets of 20-30 reps
- Decline Close-Grip Bench Press: 5 sets of 3-5 reps
Saturday: Rest
- Recovery Day
Sunday: Back/Calves
- Seated Row: 4 sets of 15-20 reps
- Reverse-Grip Lat Pull-down: 5 sets of 10-14 reps
- Seated Calf Raise: 5 sets of 30-50 reps
- Standing Calf Raise: 5 sets of 10-15 reps
Helmut Strebl’s Diet
For Helmut Strebl, Diet is where the magic happens. Unlike his workouts, he follows a strict diet and likes to plan it in advance. Strebl eats between five to seven meals every day. He eats lean protein in every meal. Some of his favorite high-quality protein sources include:
- Egg whites
- Turkey
- Chicken
- Beef
- Whitefish
The Carb Cycling Genius
When it comes to his carbs, Helmut goes heavy on sweet potatoes and brown rice during the off-season. On the flip side, Strebl cuts his carbs aggressively while prepping for shows or modeling assignments.
“When I cut down for a competition, I do what is necessary to peak at 4% body-fat.” – Helmut Strebl
To achieve a 4% body fat level, Helmut decreases his carb intake and slightly bumps up his fat consumption. He also cycles carbs for about a month before any show. Each of his carb cycles lasts four days. For the first three days, Strebl eats anywhere between 150-200 grams of carbs while dividing them over six meals.
On the fourth day, he escalates his carb intake to 300-400 grams. After this ‘high day’ he starts the cycle again.
Helmut Strebl Diet Program
- 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)
- 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
“For I feel that to develop in the sport takes big dreams and a mindset for realizing them. Bodybuilding is the art of the possible.” – Helmut Strebl
Supplements
Sustaining a 4% body fat level is no joke. Although Helmut Strebl has been involved in the fitness industry for a long time, he sticks to a few basic supplements.
A lot of that comes from him being an outspoken critic of anyone taking illegal physique enhancing drugs, which he says he has never touched.
Here are the supplements Helmut Strebl takes:
Wrap Up
Overall, Helmut Strebl is someone that really shows off what hard work and dedication can get you in terms of fitness. What do you think of Helmut?
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
