I’d like to start by pointing out that Chris Hemsworth is a pretty big man. Here are some stats on him before we get any further, and even a little secret of his post training…
Superhero Secret: Hemsworth gained so much bulk for the role, his costume didn’t fit.
Now I didn’t completely state the obvious in the beginning of the post to instantly turn you off to this routine. I was mainly referring to his height, as his Superhero body is attainable for all makes and sizes. I will also do my best to make the necessary adjustments for those who may have to cut weight, and others who may have to gain!
Hemsworth was once quoted saying he feels like he’s always busy doing something, but really he’s just eating!!!
I mean, if only we were all so lucky? Am I right…because I’m currently day dreaming about chipotle and a nice summer-time red bull, with a cinnamon roll to help it go down after.
Snap out of it!
Okay, back on track. One thing I’d like to state is that I generally don’t refer to steroid use in any of my articles, even if the article is about celebrities getting Superhero Jacked for movie rolls. There are a couple of reasons for this, and I’d like to cover them before we continue.
1. We agree in the SHJ Operations Manual that we’re ready to lift weights, eat healthy, TRAIN NATURALLY, and get lean and mean.
2. These workout routines do not NEED the use of steroids for them to give you tremendous results. You can still achieve weight loss, muscle gain and the results you seek by following these routines and changing your diet.
Having touched on that, I want to also quote Muscle and Fitness to debunk the future comments regarded to Hemsworth and the use of gear.
“People see Chris and they think he was on steroids, but he didn’t touch a single substance,” Gaver says. “It was just red meat, heavy weights and some protein powder. He crushed every single workout. He simply decided to look like Thor.”
*Here’s some more evidence to suggest Chris Hemsworth is natural.*
Just because a couple actors and celebrities are open about the use of steroids to prepare for a movie role does not mean every superhero actor uses gear. I begin realizes that people really think this when I saw some comments about it on an article about Brandon Routh.
What got me thinking is the fact that a comment was brought up about steroid use on an actor whose physique is nothing insane, and a man who prides himself on health and refers to paleo and bulletproof dieting methods in his interview.
Other people using steroids is not an excuse to think your goals are unachievable.
Now that I went on quite a tangent, I guess it’s time we move on with some more Thor discussion, huh? I used the quote by Gaver [as seen above], who was Hemsworths personal trainer for his first movie role as Thor. Hemsworth needed to gain weight and put on mass and Gaver decided to use old-school bodybuilding techniques to do this. The reason this was so crucial was because it concentrated a lot of the routine around his shoulders and arms which were a huge factor in Hemsworths role.
Thor is sleeveless, A LOT!
The bodybuilding styled routine worked perfect and Hemsworth body immediately reacted to it. He was able to gain 20 lbs. of muscle in time for his first gig as Thor. From there it was his and Gavens job to maintain his figure while continuing to do the necessary touch-ups!
Similar to a high quality sculpture, there are time you look in the mirror and can tell what’s lackin’ and what’s lookin’ good! Gaven has done a fabulous job at keeping Hemsworth well rounded for his recurring roles as Thor. We continue to see his amazing physique in every movie.
Okay, so maybe a sculpture was a bad metaphor, but I think it was pretty accurate. When you begin “maintaining” your body you’re going to start having extra power towards manipulating certain attributes. For Hemsworth, having focused primarily on his shoulders and arms, maybe he wanted to still maintain and/or grow them a bit, but decided it was also time to catch the rest of his physique up to par (as if it wasn’t already!). This is done by fluctuating some movements in your workout and will be done mainly when you hit your Superhero Jacked physique OR can immediately start seeing some body parts lacking behind.
Now for those of you who may need to bulk, while others may need to cut…
Thankfully for us, the diet regime I usually refer to is one that can be adjusted for both bulking and cutting. This diet is paleo/bulletproof with the addition of intermittent fasting. I’ll leave some articles below to guide you if you need help with any of it:
**Please note that if you want to cut you should be decreasing you daily calorie count, but this does not mean you can stray from the Paleo/Bulletproof/Fasting techniques. The same goes for bulking – as you can see in my Intermittent Fasting article, Hugh Jackman put on 20 lbs. of LEAN muscle while using this technique and intaking 6000 calories in a small window!**
- Intermittent Fasting: Paleo, Bulletproof and Hugh Jackmans Wolverine!
- SuperHuman Fuel – The Morning Coffee Behind Every Superhero Morning
- Superhero Paleo Guide: How to eat Paleo for Beginners
To make it a bit more simple let’s also do this:
For those losing weight:
Fast for 18 hours while having a 6 hour window to intake 2000-3000 calories depending on body size. These calories should follow Paleo Diet guidelines. For the first 2-4 weeks you should restrict yourself to having no fruits, and no dairy (unless you’ve been tested and no 100% you have no intolerance).
For those gaining muscle:
Fast for 16 hours while having an 8 hour window to intake 3000-6000 calories depending on body size. These calories should follow Paleo Diet guidelines. Try to restrict fruit intake to the maximum of 2 pieces a day while going through a clean bulk. The same restriction for dairy applies.
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The Thor Workout Routine
By now you should already have decided whether or not you’re cutting weight or gaining mass. This workout plan does not involve any additive cardio for the pure sake that Hemsworth was gaining mass for his roles. In the typical bodybuilding style routine cardio would actually be looked at as being counteractive to the mass gain process (and other routines because you not only cut fat but also muscle when you’re in specific heart rate zones). That being said, if you’re looking to cut/lose weight but tone up with this routine I suggest adding in 2-3 days of cardio for 15-20 minutes each. This can be done before or after your workout and will focus primarily on HIIT Training. You can circuit your training by walking 2 minutes and running 1, or by walking 90 seconds and sprinting for 30.
Day One Back Day:
Pull ups: 5 sets of decreasing rep count = 20-15-12-10-10
Wide Grip Push ups: 5 sets of 20 reps
Hammer Strength 2 Arm Row: 5 sets of 12
Dumbbell Rows: 4 sets of 12
Hyperextension: 4 sets of decreasing rep count = 25-20-15-15
Day Two Chest Day:
Barbell Bench Press: 8 sets of decreasing rep count = 12-10-10-8-8-6-4-4-4
Incline Dumbbell Bench Press: 4 sets of 12
Hammer Strength Chest Press: 4 sets of 15
Weighted Dips: 4 sets of 10 *Unweighted is fine for beginners*
Cable Flys: 4 sets of 12
Day Three Leg Day:
Back Squats: 7 sets of decreasing rep count = 10-8-6-5-4-3-3
Leg Press: 1 set to Failure
Lunges: 4 sets of 20
Leg Extension: 3 sets of 20
Single Leg-Curls: 3 sets of 20
Standing Calf Raise: 3 sets of 20
Day Four Shoulder Day:
Military Press: 7 sets of decreasing rep count = 10-8-6-5-4-3-3
Arnold Press: 4 sets of 12 reps
Barbell Shrugs: 4 sets of 12 reps
Dumbbell Lateral Raise: 3 sets of 15 reps
Dumbbell Front Raise: 3 sets of 15 reps
Rear Delt Flys: 3 sets of 15
Day Five Arm Day:
Barbell Bicep Curl: 3 sets of 1o reps
Skull Crushers: 3 sets of 10 reps
E-Z Bar Preacher Curls: 3 sets of 10 reps
Dumbbell Lying Tricep Extension: 3 sets of 10 reps
Dumbbell Hammer Curls: 3 sets of 12 reps
Rope Pushdown: 3 sets of 12
Barbell Wrist Curl: 3 sets of 20
Barbell Reverse Wrist Curl: 3 sets of 20
Ab Circuit to Add to 2-3 of the Days:
*I would suggest doing this circuit 2-3 times each day that you fit it into once you begin getting used to the routine and are no longer a beginner*
General Plank: 60 seconds
Hanging Leg Raise: 12 reps
General Side Plank: 60 seconds each side (or 30 for beginners)
Toes-to-Bar: 12 reps (Can be subbed for Knees to Elbows)
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