Wednesday, July 11, 2018

Helmut Strebl

Helmut Strebl

Helmut Strebl deservedly nicknamed the shredded. This bodybuilder, among others, is distinguished by defined muscles and a minimal percentage of subcutaneous fat. He achieves a similar result due to a special approach to the training process. Having exchanged the fifth decade, he feels great and does not cease to perform at various competitions.

The professional career of Strebl is not limited to participation in competitions. He actively maintains a diary of his trainings, 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. Realizing its own importance, Helmut does not stop working on himself for more than thirty years.

To his success, Strebl is "indebted" to school years. Being a twelve-year-old boy, he stood out with his thinness and weakness, so he was often the object of ridicule on the part of his peers. This motivated the guy to start working on himself. As the first training equipment Helmut, being a boy, used water-filled five-liter bottles.

He liked strength training. Thanks to his own efforts, he managed to quickly catch up with the hooligans who teased him at school. In the gym Strebl came only at the age of sixteen. His sculpted defined body, as Helmut said, he managed to "create" as a result of years of training and without the use of any chemicals.

Helmut Strebl Bodybuilder

The shredded man strictly follows certain rules, of which there are only six:

  • Always warm up.
  • Spread out in training for one hundred percent power.
  • Be sure to ensure that the body was in the right position, and the body was stabilized.
  • Correctly breathe.
  • Every minute watch your own physical form.
  • Stick to one clearly worked out plan.

That's how Strebl follows his whole career.

Helmut Strebl Career Achievements


Helmut Strebl Bodybuilding

During his career Helmut succeeded to:

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

Among the latest achievements of Strebl, the first places on the Miami Pro World Championship 2014: Bodybuilding and Muscle Model Over 40 should be noted.

Helmut Strebl Training Program At The Gym


Helmut Strebl Training

Day 1: Back Muscles
  • Basic exercise "Deadlift": 5 x 12
  • Thrust block with wide grip: 4 x 12
  • Thrust rod inclination: 4 x 12
  • Lifting on the crossbar: 3 x 12
  • Thrust of lower block: 4 x 12
  • Pull-ups: 1 x until complete failure.

Day 2: Chest Muscles
  • Dumbbell cultivation in slope: 4 x 12
  • Inclined press (on the upper chest): 5 x 12
  • Butterfly: 4 x 12
  • Basic exercise "Bench Pressing Bench": 5 x 12
  • Hand Crossover: 3 x 12
  • Press in the reverse slope (on the lower part of the breast): 4 x 12
  • Push-ups from the floor: 1 x until complete failure.

Day 3: Cardio

Day 4: Leg Muscles
  • Foot Press: 5 x 12
  • Extension of legs in the simulator sitting (quadriceps are worked out): 5 x 12
  • Leg bending in the lying simulator (hamstrings are being worked out): 5 x 12
  • Caviar "donkey": 6 x 12
  • Basic exercise "sit-ups with a barbell": 4 x 12
  • Exposures: 1 x until complete failure.

Day 5: Arms Muscles
  • Hand bending in Scott: 4 x 12 
  • French press with straight or curved neck: 5 x 12 
  • Hammers: 4 x 12 
  • Extension of hands on the upper block (works through all three triceps): 5 x 12 
  • Bending of hands with a bar (straight or curved bar): 3 x 12 
  • Extension of hands with a dumbbell from behind the head: 3 x 12

Day 6: Abs Muscles
  • Twisting with the handle of a pigtail in the simulator "crossover" (sometimes called "prayer"): 4 x 12 
  • Torso on the fitball: 4 x 12 
  • Rise of straight legs: 4 x 12 
  • Turning the body with the medbola in his hands: 4 x 12 
  • Lifting the trunk with the touch of the toes lying: 4 x 12 
  • On the horizontal bar, lifting the legs: 1 x until complete failure.

Day 7: Training of deltoid muscles (shoulders)
  • Dumbbell press sitting (front beam): 5 x 12 
  • Dilution 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 
  • Shrugging: 4 x 12 
  • Army Press: 4 x 12 
  • Arnold's press standing: 3 x 12

Helmut Strebl's Diet and Nutrition


  • The first meal: 6-8 egg whites, 1 yolk, 1 chicken breast, a cup of natural coffee, 3 buns with jam;
  • The second meal: a protein-carbohydrate cocktail (80 g of carbohydrates and 50 g of protein);
  • The third meal: chicken with basmati rice;
  • The fourth meal: chicken, turkey or fish with basmati rice;
  • Fifth meal: Same as in the fourth meal;
  • Sixth meal: 10 egg whites without yolk and 4 slices of Toast Brown;

"In preparation for the competition, I'm doing everything possible to achieve 4% of body fat - its peak. This means that I reduce my carbohydrate intake and slightly increase my fat intake. I also try to include cardio on my bike for about a month before the tournament starts. Each of the cycles during preparation lasts four days. In the first three days the intake of carbohydrates 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 comes a new, but with a large intake of protein." - says Helmut Strebl.

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Sunday, July 8, 2018

A Beginners Guide To Bodybuilding Training

Beginners Guide Bodybuilding

Bodybuilding is a fever that is very contagious and the further it spreads the better for the victims! It leaves them feeling healthier and looking amazingly great…if all illnesses were like this one the world will be such a better place. Who would want to be immunized or vaccinated?

The pros in body building were all once beginners and some if not most may have even been in a worse shape when starting out as compared to you.

This is an art that requires physical discipline and mental discipline as well. It entails more than just walking into a gym and expecting your path to continue smoothly. You have to the motivation and discipline that will keep you trying even when you suffer injury and the results you’re hoping for are taking a bit more time than you had hoped for.

Nutrition forms a very important aspect in every body builder’s life. If your aiming at loosing weight it goes without saying that you need to reduce your calorie intake. I’m not talking about going on a diet that leaves you hungrier than before you ate. By starving yourself you end up loosing muscles and not that excess fat around your waist. On the other hand if you want to increase your weight and lean muscles, you will be required to increase your calorie intake; not over eat. Proteins and carbohydrates with a little bit of fat is what should be present in your meals. You need to forget about French fries and pizza, unless of course you want to look like a sumo wrestler!

Now that we are clear on that issue, you need to sign up at a good gym. By working side by side with both beginners like yourself and pros, it’ll motivate you to want to do better. You will also get a feel of other people’s experiences. Community gyms have a way of turning out to be a support group where you get support throughout your fitness experiences. The gym has to have all the facilities that you’ll need as well a trainer who’s qualified. Recommended exercises are the leg press, leg extension, lying leg curl, flat bench press, seated cable row among others. Cardiovascular exercises are also important to start you off. They increase your metabolism and allow your body to adjust to the required high sources of energy.

You also need to know the importance of warming up before a workout as it signals the body to start producing energy and also makes your joints to be more lubricated. You also need to learn how to breathe when you do your exercises. Breathing right can make all the difference in the world and will determine whether or not you finish a set. Consistency is what will determine whether or not you maintain that body which you have worked on for so long. The average gym membership lasts for 3-4 months until the member goes out and looses all he worked for then signs up again the next year and the cycle repeats itself. Be consistent, gourd your body jealously.

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Thursday, July 5, 2018

A Clear Perspective On Teenage Body Building

Teenage Body Building

Teenage body building has of late become fashionable. This may have arisen from a belated impression that muscled physiques now have on the youths. Most modern youths yearn to show some muscles all in a bid to be termed as sexy and or macho. To teenagers, body building has become purely a way of enhancing appearance or amplifying athletic abilities.

And anything popular with teenagers, be it drugs, parties or sex, body building has also acquired a negative connotation among teenager’s parents. Most are sure that their sons and daughters love body building only because there is something sinister that appeals to these energetic and mostly adventurous minds. Consequently many a body builders have been paid put, while in their teenage. The parent’s worries are understandable especially in this age of widespread steroids abuse and addiction.

Research has established that this negative pessimism is based on fear rather than concrete understanding of what teenage body building constitutes. Muscle accumulation exercises get the modern youth active and focused on positive expenditure of energy. Instead of spending hours infront of the TV or computer monitor, the teens can at least explore an outdoor engagement that leaves no room for drug and alcohol abuse. Any parent should be willing to exchange a masculine child who is healthy and disciplined over a docile one very apt in computer games and reality TV shows.

Yet teenage body building must be guided with patience and professional advice. Thousands of limitations and handles align the course to success such that if a teenage is left alone to pursue muscle mass accumulation, he or she may ultimately end up in hell rather than heaven. Workout safety is an area ignored by most youths in their energetic enthusiasm. A trained professional should be contacted to help design and guide the implementation of an effective, safe and progressive workout program to produce results as quickly as possible given the impatience of most youngsters.

Of the foremost advantages accrued from teenage body building, discipline is primary. Teen body builders achieve a sense of consistence, order and responsibility through their pursuit of muscles. They build on a disciplined mentality that is very crucial in their every day life. The challenges of the modern-day youth can better be met with such a disciplined self determination. Even further, teens who consistently pursue body building as a lifestyle, boost their self confidence, self-esteem and even their work ethics. Most of these strengths bloom in their adult life and make them very responsible and productive adults.

With junk foods raiding the youth dominion with an unprecedented vengeance, body building comes up to impose a strict healthy diet regime that each teen must accept and wholesomely embrace if any success is to be attained.

Another key advantage of teenage body building is actually more obvious than those outlined above. The physical fitness, health advantage, muscle endurance, precise muscular coordination, flexibility, mental and emotional balance and body strength are the basic advantages that accrue from a body building program. Most youths attain sports prowess as a result of their body building endeavors. Today’s youths are riddled with such health complications as obesity, high blood pressure, diabetes, weak bone structures among others. It is only a body building regime that can successfully alleviate, prevent or reduce chances of such occurrences.

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Monday, July 2, 2018

A Collection Of The Ultimate Protein Sources For Bodybuilding


Q: What are the best protein sources for bodybuilders and building the body?

A: I feel that they fall in this order:
  • Meat
  • Poultry
  • Eggs
  • Fish
  • Whey protein powder
  • Milk
  • Cheese
  • Nuts and nut butters
Truth is, eggs have the most perfect amino acid profile and should be a staple of all bodybuilding diets – at least in the morning. However, red meat offers the vitamins and minerals, iron and more importantly, creatine content that you need to succeed in building muscle. If it’s lean meat you’re looking for, then chicken and turkey have some of the leanest profiles. As does fish, like white fish. If you’re going to eat fish though, you need a balance of white fish and red-flesh fish, such as salmon that is higher in fat, but great fat. But choosing protein is largely driven by what it is you’re trying to accomplish. If you’re dieting hard, eat egg whites, tuna and lean poultry with a little lean red meat added in for good measure to keep the creatine high. When bulking, hands down egg whites mixed with whole eggs and red meat are great combination protein choices. If it’s ease of schedule and assuring that you get the protein you need on the road or in your car or when you’re stressed and your schedule is hectic, then pack a canister of whey protein and cans of tuna. Sometimes the focus should be on what works, more than what is perfect. But choosing the best protein for your goals is also important.

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