How did Thor pump up?
Despite the fact that actor Chris Hemsworth always had a good physical shape and athletic body, in 2010 he gained more than 10 kilograms of muscle to match the image of a powerful superhero in the first part of the movie “Thor”. As the actor admits in an interview, after that he had to update the entire wardrobe, as the old clothes became too small.
Chris says that the main secret was that he always ate: “For days I was busy with what I ate. Believe me, this is not so simple - there is even when you absolutely do not want to. Moreover, such huge portions as I had ” (1) . In this article, we will talk about both his primary program for gaining mass and the training that he is currently engaged in containing calisthenics .
Chris Hemsworth Training Program
Even before preparing for the role of Thor, actor Chris Hemsworth was quite athletic - like any other Australian, he regularly surfed, and also actively practiced boxing and rugby. In 2010, when Chris was 27 years old, his weight was about 85 kg - which is very significant even with an increase of 190 cm. In the subsequent series of "Avengers", his weight only increased.
To gain muscle mass, Chris focused on strength training. In an interview, he notes that it is extremely important to pay particular attention to details: “How you take the barbell, whether you hold it correctly, in which position you have your back, whether the press and many other small details are strained - all this is very important. Just lifting weights is far away ” (1) .
Chris Hemsford Diet
The basis of the mass-diet for the role of Thor was high-protein food (meat, chicken, eggs), protein shakes, as well as natural sources of carbohydrates - a portion of fruits after strength training to close the carbohydrate window, as well as a side dish of vegetables each meal as a source of fiber. Quinoa (similar to buckwheat groats) was the main source of complex carbohydrates.
Food was consumed with careful control over calories and over the composition of the diet in proteins, fats and carbohydrates. Every day, the actor ate at least 3,000 calories, about half of which came from carbohydrates, a third from protein, and the rest by all kinds of vegetable fats. Particular attention was paid to the glycemic index of carbohydrates - sugar and sweets were practically excluded.
Program from personal trainer Chris Hemsfort
The primary recruitment program for Chris Hemsfort was developed under the guidance of the famous Hollywood trainer Duffy Haver. Training was carried out according to the following scheme: four days of classes, one day of rest, then another repeat of the four-day cycle (2) . In such an intensive mode, the actor trained for about three months.
Note : this training program was developed specifically for Chris Hemsfort, it was carried out under the constant supervision of his personal trainer and included the appropriate diet (as well as the possible intake of substances accelerating muscle growth). FitSeven strongly discourages repeating this program without an associated level of training.
First day of training
Morning : chest, shoulders
- Breeding dumbbells lying - 3 sets of 12, 10, 8 reps
- Bench press (medium grip) - 3 sets of 12, 10, 8 reps
- Lifting dumbbells to the sides sitting - 3 sets of 15, 12, 10 reps
- Standing dumbbell lift - 3 sets of 15, 12, 10 reps
- Arnold's bench press - 3 sets of 12, 10, 8 reps
Day : boxing or 30 minutes of interval cardio.
- Boxing bag - 5 sets of 3 minutes each
- Paws - 5 sets of 3 minutes each
- Skipping rope - 5 sets of 3 minutes each
Evening : press (exercise cycle is repeated three times in a row).
- Bar (elbow) - 60 seconds
- Side elbow - 60 seconds
- Roman chair lift - 20 reps
- Twisting press on blocks - 20 reps
- Lateral twisting lying - 20 reps
Second day of training
Morning : Back, arms
- Pullups - 3 sets of 15, 12, 10 reps
- Deadlift - 3 sets of 10, 8, 6 reps
- Lifting the bar for biceps - 3 sets of 10, 8, 6 reps
- French Triceps Press - 3 sets of 10, 8, 6 reps
Evening : boxing and press
Third day of training
Morning : surf or 30 minutes of interval cardio
Evening : legs
- Leg extension sitting - 3 sets of 10, 8, 6 reps
- Sitting leg curls - 3 sets of 10, 8, 6 reps
- Deep squats with a barbell - 3 sets of 10, 8, 6 reps
Fourth day of training
Morning : Press
- Similar to the first day press program
2019: functional training
To prepare for the shootings in the final part of Avengers, Chris Hemsworth chose a functional training consisting in performing exercises that repeat the movements of ordinary life or other sports. In other words, instead of lifting the barbell and heavy dumbbells, the emphasis was on developing body flexibility, increasing joint mobility and working out the stabilizing muscles of the body (4) .
The new training program was developed by Luke Zokkini, a personal trainer and longtime friend of Chris. They began their joint training since the time they worked on the film “Thor: Ragnarok” in 2017. A key focus of Luke's programs is training variability and enhanced control over nutrition and nutrients - he talks about this in his books and publications.
The best training strategy
Luke notes that the best strategy for mass training for Chris Hemsworth was to follow the principles of basic training : “The training itself, as a rule, lasted no more than an hour and were designed for two muscle groups per session. "We limited the movements to four exercises for each large muscle group with a large weight and about 6 to 12 repetitions."
The trainer also says that the point is not to train more, but to train more correctly. “We tried to stick to three training sessions per day,” he explained. “Sometimes we increased the intensity, but never exceeded six days of training per week” (5) . Once again, FitSeven strongly discourages exercising so often.
In a 2010 interview, Chris Hemsworth admits that it is impossible to maintain the typed form constantly: “Just four weeks after I stopped training and went on vacation, I significantly lost weight. Still, maintaining such a muscle volume is not normal for my body. ” That is why in 2019 the actor switched to a more gentle mode of functional training.
Sources of information :
- 12 Extreme Celebrity Fitness Transformations, source
- Learn how Chris Hemsworth packed on 20 pounds of lean mass, source
- Chris Hemsworth's Functional Fitness Workout, source
- 'It's about working smarter, not harder': Chris Hemsworth's trainer Luke Zocchi on how the star gets into superhero shape ahead of Avengers, source