Everyone has their vision of the perfect body for a man or a woman. Most people want a slim, athletic body, but Helmut Strebl has made it even further: he has only 4% fat throughout the year. It is impressive and very dangerous at the same time.Helmut Strebl is an Austrian bodybuilder who’s so ripped he regularly goes viral across social media and is regarded by many as the most shredded guy alive.
Helmut Strebl Bodybuilder, Model
Helmut Strebl’s well know around the world and in the fitness industry as having one of the most defined bodies we’ve ever seen. The most ripped man alive is 52-year-old(2020) Helmut Strebl from Austria with just 4% body fat, Lowest body fat in a human being, and a picture in an anatomy book. His low body fat percentage is a true testament to what can be achieved with years of hard work and dedication. He’s modeled and competed for 20 years and become well known for giving motivational speeches that inspire others to achieve physiques of greatness. This is his story: ‘Making a truly committed decision is the ultimate power.’ At the early age of 12, Helmut first started training to protect himself from high school bullies. “At 12 years old, I was a skinny weakling and easy prey for bullies as I stood out in absolute contrast to a schoolmate who was a muscle machine.” His first set of weights was two bottles filled with water. It wasn’t until he was 16 when he first stepped into a gym.
He’s modeled and competed for 20 years and become well known for giving motivational speeches that inspire others to achieve physiques of greatness. This is his story: “Making a truly committed decision is the ultimate power.”
HEIGHT: 6’3″ (190.5cm) WEIGHT: 205 – 215lbs (88.5 – 93.0kg)
Like a fine wine, Helmut has got better with age. This vast improvement is reflected in his competition honors, becoming the European and World Miami Pro champion five times in the last six years. Helmut has proven that age isn’t a valid excuse and that it’s never too late to get in the best shape of your life. He spends his day’s training, performing motivational speeches, and competing in various bodybuilding federations. He also appeared in Madonna’s official music video of Sorry (check it out below).
Accomplishments
Competitions
- 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
- Runner Up Miami Pro 2013 Muscle Model – Class B
- MiamiPro 2012 European Natural Bodybuilding Champion
- MiamiPro 2012 European Natural Muscle Model Champion
- FAME 2011 European Natural Bodybuilding Champion
- FAME 2011 European Muscle Fitness Model Runner-Up
- European Muscle Model & Natural Bodybuilding Champion 2010, 2009, 2008
- Muscle Fitness FAME Winner 2008
- Muscle Fitness Model Fame Runner Up 2005
- Top 20 Finalists of Men’s Health Competition 2003
- Gravesend Classic First Timer Bodybuilder Winner 2002
- Mr. Fitness 1998
- 2nd Place Bench Press Competitor 1997
- Mr. Austria 1996
- 2nd Place Mr. Europe 1996
- 11th Place Mr. World 1996
- Mountain Bike Downhill & Cross Country Champion in Cyprus 1995
- Winner – mountain race cycling championships 1995
- Twice Winner – United Nations Military Skills in Cyprus 1995
Achievements
- N.A.S.M – PTC Level 3 REPS Level 3 – Advanced
- Personal Training and Nutrition & Injury Diagnosis and Treatment
- Nutritionist
- Motivation Coach
- Health Club Manager
- Fitness Exchange Personal Training course 2005
- Sports Biology
- Education, theory of teaching and methodology
- Training Sciences
- Special Training Sciences, theory of teaching and methodology, posture exercises & physiology exercise
- Practical and methodical exercise
- Swimming Instructor
- First Aid
- Body Massage / Sports Massage
Helmut’s Workout
Monday: Back/Shoulders/Calves/Abs
- Wide Grip Lat Pulldowns – 4×16-20
- Chin Ups Close Grip – 3×12
- DB Rows (Pronation grip) – 3×8-12
- Seated DB Military Press – 5×8-12
- Seated DB Side-Arm Raises (neutral-grip) – 3×15-20
- Standing BB Upright Rows – 4×8-12
- Seated Calf Raises – 5×30-50
- Standing Calf Raises – 5×10-15
- Seated Machine Crunches – 6-8×30-50
- Leg Raises (in abdominal chair) – 5×20-40
Tuesday: Chest/Triceps
- Bench Press – 5×6-10
- Stability Ball DB Bench Press – 5×10-15
- Butterfly Machine – 5×10-15
- Seated BB Tricep Extension – 5×8-12
- Dips – 5×15-20
Wednesday: Biceps/Hamstrings/Abs
- Seated BB Preacher Curls – 5×8-12
- Standing BB Bicep Curls – 5×6-10
- Lying Leg Curls – 4×8-12
- Seated Leg Curls – 4×6-10
- Bench Crunches – 5×30-40
- Incline Bench Crunches – 5×30-50
Thursday: Quads/Calves
- Incline Leg Press – 5×20-30
- Seated Leg Extensions – 5×15-30
- Seated Calf Raises – 5×30-50
- Standing Calf Raises – 5×10-15
Friday: Glutes/Chest (Heavy)
- Lying-Down Machine Glutes Extension – 5×20-30
- Standing Machine Glutes Extension – 5×20-30
- Decline Close-Grip Bench Press – 5×3-5
Saturday: Rest
Sunday: Back/Calves
- Seated Row – 4×15-20
- Reverse-Grip Lat Pulldown – 5×10-14
- Seated Calf Raises – 5×30-50
- Standing Calf Raises – 5×10-15
Helmut Strebl diet
Full Diet:
- 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
Cut down for a competition, necessary to peak at 4% body-fat.
This diet means decreasing my carb intake and slightly increasing my fat consumption. I also do carb cycling for about a month before the event. Each of my cycles lasts four days. For the first three, I have between 150-200 grams of carbs, divided over six meals.