Helmut Streble

Bodybuilder Helmut Streble was born in 1969. His height is 191 cm. In the offseason, the weight of a bodybuilder reaches 97, and when performing at competitions - 89 kg. The percentage of subcutaneous fat in an athlete does not exceed four percent.


  • 1 Biography of Strehble
  • 2 Philosophy of Helmut Strebel
  • 3 Career Achievements
  • 4 Training program in the gym
  • 5 Diet

Strobl's biography

Helmut or Helmut is deservedly called a man-relief. This bodybuilder is distinguished among others by honed muscles and a minimum percentage of subcutaneous fat. The athlete manages to achieve a similar result thanks to a special approach to the training process. Having exchanged the fifth dozen, he feels great and does not stop playing at various competitions.

The professional career of a bodybuilder for Ströbl is not limited only to participation in competitions. He actively keeps a diary of his training, 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. Recognizing his own importance, Helmut has not stopped working on himself for more than thirty years.

Strebel "owes" his success to 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 peers. This motivated the guy to start working on himself. Helmut, as a boy, used five-liter bottles filled with water as the first training apparatus.

The guy liked strength training. Thanks to his own efforts, he was able to quickly catch up in the size of the hooligans who teased him at school. Streble came to the gym only at the age of sixteen. Helmut says that he managed to “create” his honed sculptured body as a result of many years of training and without the use of any chemicals.

Helmut Strebel Philosophy

Man-relief strictly follows certain rules, of which there are only six:

  1. Always be warm.
  2. Try your best at training with one hundred percent power.
  3. It is imperative to ensure that the body is in the correct position and the body is stabilized.
  4. Breathe properly.
  5. Every minute, monitor your own physical form.
  6. Stick to one well-defined plan.

These are the principles that Strebel follows throughout his career.

Career achievements

During his career, Helmut managed to:

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

Among the recent achievements of Ströbl, the first places at the Miami Pro World Championship 2014: Bodybuilding and Muscle Model Over 40 should be noted.

Gym Workout Program

Day 1: Back

  • Base Exercise Deadlift: 5 x 12
  • Wide grip block pull: 4 x 12
  • Inclined rod pull: 4 x 12
  • Crossbar pull-ups: 3 x 12
  • Lower link rod: 4 x 12
  • Pullups: 1 x to full failure.

Day 2: Pectoral Muscles

  • Slant Dumbbell Breeding: 4 x 12
  • Inclined bench press (upper chest): 5 x 12
  • Butterfly: 4 x 12
  • Basic Exercise “Bench Press”: 5 x 12
  • Crossover Hands: 3 x 12
  • Bench in the reverse slope (on the lower chest): 4 x 12
  • Push-ups from the floor: 1 x to complete failure.

Day 3: Cardio Training

Day 4: Leg muscles

  • Leg Press: 5 x 12
  • Leg extension in the simulator sitting (quadriceps being worked out): 5 x 12
  • Leg curl in the simulator lying down (thigh biceps are being worked out): 5 x 12
  • Donkey Caviar: 6 x 12
  • Basic exercise "squats with a barbell": 4 x 12
  • Lunges: 1 x until complete failure.

Day 5: Hands

  • Scott's Arm Curl: 4 x 12
  • French bench press with straight or curved bar: 5 x 12
  • Hammers: 4 x 12
  • Extension of arms on the upper block (works on all three triceps heads): 5 x 12
  • Bending the arms with a barbell (straight or curved bar): 3 x 12
  • Extending arms with a dumbbell from behind the head: 3 x 12

Day 6: Press Muscles

  • Twisting with the handle of a pigtail in a crossover simulator (sometimes called a prayer): 4 x 12
  • Fitball torso lift: 4 x 12
  • Straight leg lift: 4 x 12
  • Turns in the body with a medball in hand: 4 x 12
  • Lift of the body with the touch of the toes lying: 4 x 12
  • On the horizontal bar leg lift: 1 x to complete failure.

Day 7: Deltoid muscle training (shoulders)

  • Sitting dumbbell bench press (front beam): 5 x 12
  • Breeding 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
  • Shrug (shrugs): 4 x 12
  • Army Bench: 4 x 12
  • Arnold's Bench Stand: 3 x 12


  • First meal: 6-8 egg whites, 1 yolk, 1 chicken breast, a cup of natural coffee, 3 muffins with jam;
  • The second meal: a protein-carbohydrate shake (80 g of carbohydrates and 50 g of protein);
  • Third meal: chicken with basmati rice;
  • Fourth meal: chicken, turkey or fish with basmati rice;
  • 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 do my best to achieve 4% subcutaneous fat - its peak. This means that I am reducing my carbohydrate intake and slightly increasing my fat intake. I also try to turn on cardio on the bike for about a month before the start of the tournament. 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 intake increases to 300-400 grams. At the end of the four-day cycle, a new one begins, but with a high protein intake.