Who is Helmut Strebl?
Helmut Strebl is an Austrian bodybuilder who is widely regarded as “The Most Ripped Man Alive”. His body fat is less than 3%, and his lean physique has catapulted him to fame. His thin skin and amazingly defined muscles are a sight to behold, and he has gone viral many times on social media. With 168,000 followers on Instagram, he has marked himself out as one of the leading fitness celebrities of the world.
Helmut Strebl is a 49-year-old Austrian bodybuilder. He has worked as a bodybuilder and a fitness model, and apart from that, he has also traveled the world giving motivational speeches. Helmut Strebl has modeled and competed for nearly 20 years, winning the World Miami Pro and European Champion titles 5 times in 6 years. As of 2017, he weighs somewhere between 205-215 lbs and is 6ft 3.
Helmut Strebl started his training at the early age of 12, training to protect himself from school bullies. His friend was not picked on since he was significantly larger than Helmut. So Helmut decided to train and exercise until he could equal his schoolmate. However, when he started weight training, Helmut Strebl quickly realized it did not have to be limited to self-defense.
He went on and trained to equal his friend in strength and size, and this incident led him to the path of becoming a fitness model.
Helmut Strebl has always enjoyed weight training, which even now, forms a core part of his exercise regimen. His first set of weights were bottles filled with water. Between the ages of 12-16, he made his own workout equipment. By the time he stepped into a gym for the first time at the age of 16, he had conditioned himself physically and mentally to bring his body into a state of perfection. This unquenchable drive has been the driving force behind his training and spirit of competition. He’s often compared to other bodybuilders such as Chul Soon, John Cena, and Dwayne Johnson.
Helmut Strebl has incredible instincts about his body, and what kind of training he needs to do. He targets muscle groups based on instinct every day, but meticulously plans out all other aspects of his workout regimen. Helmut Strebl has developed a regimen to give him optimal results after years of trial and error. While the exercises vary from day to day, his usual workout routine is as follows –
- Monday – Back/Shoulders/Calves/Abs
- Tuesday – Chest/Triceps
- Wednesday – Biceps/Hamstrings/Abs
- Thursday – Quads/Calves
- Friday – Glutes/Chest
- Saturday – Rest
- Sunday – Back/Calves
With a wide variety of exercises and plenty of overlap, it is not hard to see how he got so shredded. His usual exercise routine involves doing supersets to failure, with short rests between sets.
He believes that working out is not simply a matter of the body, but also of the mind. He is very attentive towards his body and is very careful about his approach to nutrition and training.
As such, he lives by 7 rules for exercise, namely –
- Always warm up – Stretching the muscles and getting blood flow going will help avoid injuries later.
- Observe proper posture – If proper posture is not observed, there is a high chance of injuries, plus the correct muscle groups will not be targeted.
- Breathe properly – Breath is integral to maintaining good blood oxygenation, which promotes healthy muscles.
- Stop lifting if I feel pain – Pain is a warning signal from the body. Learn to listen to yourself.
- Observe proper form – Failing to observe proper form will result in injuries.
- Use torso stabilization – Your core is the part of your body that supports all other. Make it strong.
- Execute a full range of motion – Flexibility is vital for good muscles.
Helmut Strebl Nutrition
Helmut Strebl is extremely careful about what he eats and how he eats. In an interview, he explained his diet. Unlike his workouts, which are based more on instinct, his diet is far more planned out. He has lean protein in every single meal and enjoys carbohydrates like sweet potatoes and brown rice when they are in season.
- 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
All the elements in his meals work together to provide him with all the protein, carbohydrates and fats required to keep that shredded look.
But how does he maintain that ultra-low level of body fat? Well, he uses a method called carb cycling to reduce his body fat levels.
Carbs have two functions in the human body. They fuel workouts and create an anabolic environment within, that helps fuel muscle growth. Their second function is spiking insulin levels, which makes fat cells store glucose. Now, the problem is that carbs are required for muscle growth, but they increase fat.
The solution to this problem is carb cycling, ie, having high-carb days and low-carb days over a period of time. The high carb days refill glycogen reserves and preserve muscle tissue, while the low carb days burn fat. This is the method Helmut Strebl uses to build muscle and burn fat at the same time. It is a combination of a number of factors that allows him to achieve incredibly low body fat percentages.
Helmut Streble Physique
Helmut Strebl’s physique is truly legendary. His skin is thin and appears dry, which gives his muscle tone a truly amazing level of definition.
Now it is possible to have mass or conditioning. Having both at the same time is truly rare. Even someone like Bruce Lee, someone who had incredible conditioning, did not have the mass that Helmut has achieved. Having low body fat percentages compromises your ability to build muscle mass, but through hard work, dedication and thoughtful planning, Helmut managed to walk that tightrope and build a balanced physique.
It is the nature of the sport of bodybuilding that successful bodybuilders are accused of taking steroids. Even Helmut Strebl has faced these accusations. He has always claimed that he is a natural bodybuilder, and this makes sense.
The kind of physique he has built is entirely possible through good genes and hard work. Apart from that, he shows none of the side effects of steroid usage like a heavy gut, bloating, flushing, overdeveloped deltoids or gynecomastia.
Apart from that, natural bodybuilders retain far less water than steroid users. By comparing Helmut’s skin with that of any other bodybuilder in the same body fat range, it becomes quite clear that his skin is far drier, while other bodybuilders have far smoother skin.
As a matter of fact, there is almost no sign that he uses steroids at all. The only thing that can be assumed to be caused by steroid usage is his vascularity, but there is an explanation for that too – Helmut is nearly 50 years old! Skin loses collagen as the year’s pass, and so veins show up much more easily.
Apart from that, he has participated in a variety of competitions, and prestigious ones at that. These competitions have fairly rigorous drug testing regimens, all of which he has cleared with no problems whatsoever.
Another point in his favor is that he has this body at the age of 49. Steroids cause damage to the body, and it accumulates. No matter what you do, beyond a certain point, you simply cannot hide it. The proof of his nattyness is in all his photos – his physique is incredible and undamaged!
Is Helmut Strebl on Steroids?
We believe Helmut is completely natural and has never taken any steroids. He is an inspiration to everyone since he has proved that age is no bar in the quest for a strong and healthy body. Helmut Strebl is a great fit for his job as a motivational speaker since he practices everything he preaches. By following his advice and teachings, it is quite possible for anybody to get incredibly shredded. From humble beginnings where he struggled to defend himself physically, he has transformed into an absolute powerhouse and an inspiration to all who seek to grow stronger. He has taken no shortcuts, and his physique has come through years of hard work and practice. He is truly someone to be emulated.
Thomas Matthys a former world-class track & field athlete and the founder of Swol Headquarters. He graduated from the University of Fordham with a Master’s degree in Science. Matthys is a certified sports nutritionist and personal coach of several professional athletes. Matthys has been involved in various clinical studies within Track & Field including one on the factors associated with muscle recovery and HIIT.