God-Like Conditioning: How to Work Out Like Chris Hemsworth (Thor)
Would The Official Thor Workout Please Stand Up?
For those of you asking yourself, "How Did Thor (Chris Hemsworth) Get The Body A Norse God" you've come to the right place. I have already been scouring the web and found the official official "Thor Workout." I cut through the key words like Thor 300 Workout, Thor Workout Revealed, Thor Transformation, Chris Hemsworth Superhero Body, etc and found for you exactly, specifically, who Chris Hemsworth trained with and how he got into fighting shape to play Thor.
This will be the real deal so you won't have to get confused and wonder if this is the accurate or not, so sit back, relax and enjoy:
How To Build A Thor-like Physique
The Thor Story
Chris Hemsworth is an Australian actor born in New Zealand then moved to Melbourne when he was 6.
He got the role of Thor and then proceeded to "get into character."
The character in the comic book weighs in at about 500 pounds of Asgardian muscle. Clearly that wasn't going to happen but the end result was impressive to say the least.
Hemsworth was quoted as saying, "it was very important for me to look the part and be as powerful and as strong as I could while still maintaining that element of agility."
In order to achieve this level of superhero size, strength and agility, Chis found and employed the expertise of Michael Knight (no Hasselhoff jokes please!).
Mike is in Michigan and is a franchise owner of a gym called Art of Strength. Fitting name for a training center for a Nordic God, don't you think?
"Chris’s regime was split into two parts," Knight said. "The first was a bodybuilder-type protocol focused on high-weight, low-rep moves designed to pack on maximum size, while the second was total-body circuits designed to shift his excess fat while maintaining muscle."
Hemsworth talked about getting into Thor like shape. Here's what he said about the hard work:
"The kettlebell routines that Mike put me through were intense, partly because I’d never used them before but also because it’s a heavy combination of cardio and weightlifting. Most of my training previously was geared more around cardio – mainly boxing and Muay Thai, with some elements of weights. I hadn’t experienced kettlebells, but it’s a great way to build functional strength."
Before and After
Thor Workout: Bulk Up!
This bulking phase will last 8 weeks and has what all good programs offer. It's simple and basic enough to do while offering enough variety to keep the mind and body adapting, growing and interested.
- Week 1: sets of 4 with reps in the 4 to 6 range.
- Week 2: sets of 4 with reps in the 6 to 8 range.
- Week 3: sets of 4 with reps in the 8 to 12 range.
- Week 4: sets of 4 with reps in the 4 to 6 range.
- Week 5 to week 8 will follow this pattern.
Weight selection will need to be in accordance with the repetition range. So for week one, you'll need to select a weight you can get 4 reps and barely hit the 6th rep and no way is number 7 going to happen. Obviously, you'll need to go a little lighter for week 2 and even lighter than that for week 3. By week 4, you should be able to increase the weight you used in week 1. So, basically if you used 100 pounds for an exercise in week 1, you should be able to hit the same drill and rep range with 105 to 110. Follow?
SUCCESS TIP: Keep a Training Journal! Record your weights, reps, rest periods, etc. Record it all!!!
Workout #1: Chest and Back
- Bench Press
- Bent-over Row
- Weighted Pull Ups
- Weighted Dips
Workout #2: Legs
- Hamstring Curls
Workout #3: Arms
- Weighted Chin Ups
- Close-Grip Bench Press
In the original article it doesn't specify the frequency of the workouts, but I would say that you want to hit each session once or twice per week. Every other day visits to the gym will work. Ideally 3 days on and 1 day off or Monday through Saturday with Sunday off. It's all about how you recover really. Make sure you're getting enough rest. Eight plus hours of sleep per night. Also drink a lot of water. A lot. Yes, it's worth repeating. Muscle is not built in the gym, it's when you rest. Get lots of sleep and eat lots of high quality food. Lean proteins, complex carbohydrates, and healthy fats.
Thor Workout: Shred!
The Four Week fat loss plan for a god like physique looks like something that will prepare anybody to wield the hammer... Or the gladius and the damocles.
Ease up on the carbs, drop most of the fat, kick all the sugar out, up the protein and fiber and get to work! Oh yeah, keep up the high level of water and sleep!
Circuit training is the way to go here. Kettlebell training is an extremely effective tool and method to maintain muscle mass, build functional strength, develop a jack hammer of a heart, melt fat, boost metabolism and forge an agile physique worthy of any ancient warrior.
Circuit #1: Tabata Style (20 seconds of intense work/10 seconds rest)
- Double Kettlebell Squats - four rounds
- Snatches - eight rounds
- Kettlebell Swing - 30sec two-hand, 30sec right-hand-only swings, 30sec left-hand-only swings, 30sec alternate swings
- Cleans - 5 right, 5 left, 4 right, 4 left, 3 right, 3 left, 2 right, 2 left, 1 right, 1 left, then back up to 5 each side for a total of 60 reps with no rest
- Turkish Get-Ups - 5minutes continuous (alternating sides)
- Windmill - 5 on each side (alternating sides)
So, this is just one example of a typical workout to completely annihilate the fat and condition yourself to do battle with the forces of evil. Make sure to warm up properly and cool down afterward.
Keep in mind these workouts will test your mettle and that Chris hired an EXPERT trainer to make sure that not only was the work effective but SAFE! If you don't know how to do an exercise, don't simply rely on YouTube to learn a movement correctly. Go out and hire a Certified Kettlebell Instructor. Nothing can derail an exercise plan and physique transformation faster than an injury.
The best way to sum that up is to quote Master Kettlebell Instructor, David Whitley.
"Push yourself, but don't be stupid!"
More Info On Thor Training
- Official Chris Hemsworth Thor workout | Men's Fitness UK
Here's the workout personal trainer Mike Knight used to get Chris Hemsworth ready to play the massively muscled superhero god Thor.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
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© 2011 David R Bradley