Half Swedish – half Thai, Sophie Arverbrink is a famous fitness icon recognized for her incredible muscular growth.
Her quest began when she was 18 years old – Sophie was not happy with her bony structure, so one day, she determined to join a gym. Because of her strength, persistence, and passion for bodybuilding, she quickly developed a strong build.
Sophie developed a great body, gaining almost 30 pounds of quality weight in 2 years of hard work.
Because of her remarkable progress, Sophie’s potential in the bodybuilding scene became regarded by observers and skilled weight-lifters. Over time, she became an acknowledged person in the bodybuilding world and one of the most famous athletes from Sweden.
Sophie shared her experience: “Since I start my workout with heavy lifts, I need to make sure my body is ready for it. I love heavy lifting, and it’s an important thing for me to keep my strength, so I start every back workout with either weighted pull-ups or heavy deadlifts.
“ “I’m just an ordinary girl with an athletics background who loves the feeling of training in the gym while becoming stronger and bigger. I train a lot but do other things as well.”
Accomplishments of Sophie Arvebrink
Sophie has reached many supporters in her homeland and all over the world with her motivational story.
She has some social media profiles where she connects with thousands of motivated people. Sophie is also a sponsored athlete, personal trainer, and a recognized fitness model. She was also starred in various small Swedish fitness magazines.
Biography of Sophie Arvebrink
Sophie was born and raised in Sweden. Sophie Arvebrink grew up in a family with an athletic history. Her Thai-born father was a known sportsman in his youth, and her mother was also a successful athlete when she was younger.
Growing up, Sophie was an exception in the family, as she did not show much interest in sports or any type of physical activity. Her parents were supportive and did not pressurize anything to her, according to Sophie.
Her lack of interest in sports came to an end after she graduated from high school. It was during that time that Sophie understood she was “too skinny” and that she was required to eat more and train to look better, and at that point, she determined to join a local gym.
Initially Ashamed of Her Look
Sophie is being appreciated among her fans for her consistent approach when it comes to weightlifting. According to her, it was not always like that. When she first began going to the gym, Sophie was “intimidated” by all of the weights and was “ashamed” by the way she seemed. However, the energy and confidence she had from the start gave her sufficient confidence to practice every day. Sophie soon started seeing changes in her physique and became obsessed with training.
Sophie Arvebrink Becoming Famous
After two years of hard training and proper nutrition, Sophie ultimately transformed her body. From humble beginnings, she weighed 52 kg, all the way to 64 kg of firm muscle mass. Sophie motivated many people in her town to start living wholesome lives.
One thing led to another, and Sophie soon found herself surprised with the number of positive feedbacks she got from people around her. By the time she was 22, the aspiring bodybuilder was already an internet influencer, with thousands of followers asking for dieting and training help from her.
It was at that point that Sophie determined to start her own personal training business and was overwhelmed by the initial success she had. It did not take her long to gather extensive numbers of followers, and she realized that it ” was hard at times” to keep up with the sheer number of requests she had.
As time passed, Sophie adapted to her new lifestyle. She soon began modeling for a few well-known Swedish magazines, as well as growing a sponsored athlete. During the time she was active in the sport, Sophie achieved to reach many people around the world with her awesome transformation story while establishing herself as one of the leading Swedish fitness icons.
“I think shoulders are, aesthetically speaking, the most appealing muscle group on the human body. Strong words, I know, but well-defined shoulders have the power to make a good physique look great. They’re like mountains on the horizon of a beautiful landscape—they complete the entire picture.”
Training of Sophie Arvebrink
Sophie is a big supporter of strength and functional training, and one of her preferred workouts consists of deadlifts. She usually trains seven days per week, sometimes even up to 2 times per day. Hardly, Sophie will take a day off, which occurs typically once or twice a month.
Sophie’s Deadlift Workout
When it comes to her deadlift workout, Sophie always trains heavily. She will often do a low number of repetitions, combined with a hefty weight. She explains this is “like a powerlifting day” for her.
Doing heavy deadlifts is something Sophie would not recommend to everyone but says that benefits considerably exceed her risks. According to Sophie, a proper deadlift means keeping a low pressure in specific body places while maximizing it in the other areas. She suggested that it’s essential not to stress the lower back too much and focus on the lats and abdomen when doing the exercise.
Here are some of the most critical tips Sophie gives to everyone who wants to build a great back with deadlifts;
- “I can’t tell you which stance to use: narrow, wide, or somewhere comfortable in between. Try them all out.”
- “I prefer mixed grip, since my hands are small, and I get a better grip that way. If you use a mixed grip, make sure you switch hands from time to time.”
- “Inhale right before you start and get into lifting position. Inhale, lock in your back position and build that abdominal pressure. Feel the tension in your hands, lats, and hamstrings. You shouldn’t be comfortable at the bottom of the lift!”
- “Pull the bar close to your body, and then push through your knees. This isn’t just a back lift; use your legs and your back at the same time so that the lift is synchronized.”
- “Don’t overextend your lower back in the top of the deadlift. Lock that butt!”
- “Other people will say differently, but in my book, heavy deadlifts are all about the concentric phase—the way up. Don’t hold back or go slow in the eccentric phase. If your gym allows you to drop the weights, go ahead and do it, or just do a lightly controlled drop where your hands keep it from bouncing.”
Developing Shoulders of Sophie Arvebrink
When questioned what her favorite body part is, Sophie stated shoulders are by far the most aesthetically delightful body part. She pays special attention whenever training shoulders and makes sure to keep the volume high and weighs heavy.
Sophie’s shoulder workout is pretty simple – it consists of 5 exercises. However, the training itself is based on a lot of volumes, which makes it challenging. She usually starts off her shoulder workouts with heavy compound lifts and always correctly hits each part of the shoulder. According to her, front, medium, and rear deltoids are equally crucial for building balanced, great-looking shoulders.
These are the five shoulder building tips Sophie mentioned;
1. According to Sophie, most bodybuilders don’t train their side and rear delts enough. She believes that most people have overdeveloped front delts because of all the bench press and chest movements. Therefore she mentioned that it’s essential to pay special attention to middle and rear delts on shoulder days. That way, the shoulder cap is prevented from rotating forward, and also the risk of the injury is greatly diminished.
2. After doing heavy compounds, Sophie usually continues her shoulder workouts with lighter weights and higher reps. She advises that by going lighter, the risk of cheating becomes minimal, which ultimately means that she can feel “the pump” and the connection with her shoulders better. At the end of each workout, Sophie likes to include many drop sets to get an extra pump.
3. Sophie’s shoulders rarely get sore, according to her. She believes that shoulders are a body part that can be trained up to 3 times per week, even four if they are a missing body part. Sophie said one reason for the high training frequency is the fast recovery of deltoids and their small structure.
4. It is essential to warm up the shoulders before working out properly, Sophie advises. She says that she avoids rotatory cuff injury by adding internal and external rotations to the shoulder warm-up routine.
5. One of the best ways to “blow up” the shoulder growth is by adding a few shoulder exercises at the end of each chest and back workouts. Sophie says that the best way to grow shoulders further is by adding front deltoid exercises when training chest, and rear delts with back. Doing it, Sophie’s method almost certainly guarantees growth over time, she believes.
Nutrition and Diet
High-Calorie Diet
Sophie says she consumes several quality calories and does not cut back on those calories regularly. She trains with heavyweights, often more than seven times per week, which means she must fuel her body with the right amount of nutrients. When it comes to her food choice, Sophie usually eats only healthy food and tries to avoid sweets and other cheat meals as often as possible – this way, she rarely gets sick and always feels “full of energy”.
Once a month, when she is cutting down, Sophie may hardly take 1 day off where she only drinks lemonade and eats vegetables. According to Sophie, one of the reasons for having such a low-calorie day is detoxification of the body. “It’s very important to clean the body of all the toxins that build up throughout the month,” she suggests.
Supplementation
Sophie’s supplement stack is little – she holds to the basics, whey protein being the staple of her supplementation. Other supplements she will occasionally take are pre-workout, fish oil capsules, and a whole-food multivitamin.
Sophie’s Diet Snack
This is Sophie’s directions for a diet snack that she often eats in between meals;
- 1 Casein Protein
- 1 Egg White
- 2 Teaspoons Cocoa
- 3 Tsp Coconut flour
- 1/2 tsp Baking powder
- As much stevia as you want to sprinkle
- About 4 tablespoons water or milk
- Optional: Other spices/coffee powder
- “Mix all ingredients in a bowl. It will look like a giant thick dough. Spread the dough in the bowl and cover with plastic wrapping.”
“Set in the microwave and run it at full power for about 40-45 seconds. Remove and check if the consistency is good. If it is too loose, run a few seconds in the microwave to desired consistency. Remove and turn the bowl upside down on a plate (or eat right out of the bowl) and top with optional accessories. (Like berries or quark).”
Nutritional facts per serving
- 138 kcal
- 26 g protein
- 3 g carbohydrates
- 2 g fat
Sophie Arvebrink is an excellent example of just how far persistence and hard work can get you in life. She managed to go from a self-conscious girl who felt she was too skinny to be a successful fitness model and trainer. All things considered; she has a life story that provides Inspiration to anybody.
