As a personal trainer, it’s hard not to be fascinated with the achievements of different bodybuilders. And the Austrian bodybuilder and fitness model Helmut Strebl is one athlete who deserves a lot of attention.
Just looking at some of his recent photoshoots online, you’ll see that despite being in his 50s, this man has an exceptionally low body fat percentage and a ripped physique.
So we spent a few weeks researching Helmut’s routine to find out how he has become the most shredded guy alive. I even tried it myself for a few weeks to gauge its impact on my physique. Needless to say, I was amazed by the results.
His Stats
- Born: 6 November 1968
- Height: 6’3”
- Weight: 215 lbs
- Waist: 30”
- Chest: 38”
View this post on Instagram
Helmut Strebl Workout Routine
When I first tried Helmut's workouts, I found out that it demanded a high level of dedication I wasn't ready for.
So, as a caution, if you're not ready to spend 90 minutes in the gym pushing yourself to the limit, this might not be for you.
But if you can stick with this for a few weeks, then the results will be incredible.
Related: 7-Day Gym Workout Plan
Monday: Triceps, Chest, Abs
- Dumbbells bench press (3-5 sets of 8-10 reps)
- Overhead triceps extension(3-5 sets of 8-12 reps)
- Butterfly machine (3-5 sets of 8-10 reps)
- Weighted dips (3-5 sets of 8-12 reps)
- Seated BB tricep extension (3-5 sets of 8-12 reps)
- Leg raises (3-5 sets of 40+ reps)
- Bicycle kicks (3-5 sets of 40+ reps)
Also Read: 7 Minute Ab Workout
Tuesday: Calves, Shoulders, Back
- Seated calf raises (3-5 sets of 30+ reps)
- Pronation grip upright dumbbell rows (3-5 sets of 8-12 reps)
- Standing calf raises (3-5 sets of 10-15 reps)
- Single arm front cable raises (3-5 sets of 8-12 reps)
- Military press (3-5 sets of 8-12 reps)
- Lateral raises (3-5 sets of 8-12 reps)
- Lat pulldowns (3-5 sets of 8-12 reps)
Wednesday: Legs, Abs
- Seated leg extensions (3-5 sets of 8-12 reps)
- Seated calf raises (3-5 sets of 30+ reps)
- Leg press machine (3-5 sets of 8-12 reps)
- Standing calf raises (3-5 sets of 10-15 reps)
- Decline bench crunches (3-5 sets of 40+ reps)
- Leg raises (3-5 sets of 40+ reps)
Thursday: Hamstring, Biceps
- Hammer curls (5 sets of 8-12 reps)
- Seated hamstring curls (5 sets of 8-12 reps)
- Preacher curls (5 sets of 8-12 reps)
- Lying hamstring curls (5 sets of 8-12 reps)
Friday: Glutes, Chest
- Lying glute extension machine (5 sets of 8-12 reps)
- Standing cable chest fly (5 sets of 8-12 reps)
- Decline bench press (5 sets of 8-12 reps)
- Standing glute extension machine (5 sets of 8-12 reps)
Saturday: Rest Day
Sunday: Variation
- Incline bench press (5 sets of 8-12 reps)
- Smith machine seated rows (5 sets of 8-12 reps)
- Triceps rope pushdown (3-5 sets of 8-10 reps)
His Workout Principles
Helmut Strebl started weight training at a small local gym in Austria in his teenage years, something we can all relate to. His goal was to compete in different sports and help him deal with bullies.
His training principles are as much about creating the toughest possible workouts as also focusing on mental conditioning.
Other workout routines:
Helmut Strebl Diet Plan
As a coach, I'm acutely aware of the pivotal role nutrition plays in the realm of fitness. I adapted Helmut's six-meal strategy for a few weeks. It helped replenish my energy levels and kept me full for long.
I also recommended it to some of my clients and I've seen their performances soar. Here's what it involves:
- Meal 1: large coffee, scrambled eggs with one yolk and six whites, 4 slices of brown toast with low-fat spread.
- Meal 2: meal replacement shake with 500+ calories.
- Meal 3: mixed steamed vegetables, cooked basmati rice, and turkey, chicken, and fish.
- Meal 4: a small portion of basmati rice and turkey/chicken breast, large portion of mixed vegetables.
- Meal 5: a large cup of brown rice with grilled chicken breast or other lean protein, a large portion of sweet potatoes, and steamed vegetables.
- Meal 6: 2 to 3 brown bagels, 10 egg whites.
Diet Principles
Helmut keeps an eye on his carb intake. He has had a lot of success with carb cycling, which he says is his secret to achieving low body fat percentages.
Carb cycling involves going through 4 to 5 days of less than 200 grams of carbs and then a big boost of carbs on the last day to over 500 grams on a highly intensive workout day.
I must say that while achieving low body fat is beneficial, there is a limit after which it can be dangerous to your health. I always advise not to go below 3% body fat.
"People come up to me and ask all sorts of weird, senseless, unimportant questions and baseless myths rather than actually putting that effort in improving their nutrition & training. What will happen when you quit working out? What will happen when you quit taking supplements?“
- Helmut Strebl
Helmut Strebl Supplements
Helmut is an outspoken critic of anyone taking illegal physique-enhancing drugs, a perspective we agree about.
Like myself, he passionately promotes the use of wholesome supplements like whey protein and creatine, which he personally incorporates into his regimen.
1. Whey Protein
Whey is generally the favored protein powder because it contains a full range of amino acids to help muscle recovery, according to a study in the National Library of Medicine [1]. It’s also important to get a good quality product sourced from grass-fed cows.
2. Creatine
A study in WebMD says creatine is a specific amino acid that the body needs in large supplies during a bulking phase. But it also may help with performance during training [2].
More About Helmut Strebl
While his hard work in the gym and his diet are instrumental to his shredded physique, genes might have played a part. It's not fair, but some guys like Helmut are born with genes predisposed to gain muscle easily and metabolize fat differently than others.
His great physique and hard work have helped him achieve a lot in the world of fitness, with some triumphs going beyond just bodybuilding.
Some of his achievements include Cyprus cross-country champion and two mountain race cycling championships, winner of United Nations Military Skills, European Muscle Model & Natural Bodybuilding Champion, and multiple wins of the Miami Pro World Championship.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6245118/
- https://www.webmd.com/vitamins-and-supplements/creatine
About The Author
You May Also Like
