How to pump up like Thor? Chris Hemsworth's workout and nutrition. Video

An actor's job is incredibly difficult. People have to spend a lot of effort and nerves to prepare as much as possible for the role and be remembered by audiences around the world. Of course, some of the hardest things to shoot are action and superhero films. After all, this is where actors need to not only immerse themselves in the character, but also bring their bodies into excellent physical shape.

Trying on the image of God is a very serious challenge for any actor. Especially when it comes to Thor, the god of thunder and storms. Australian actor Chris Hemsworth had to cope with such a task, just like lifting the legendary hammer Mjolnir. We tell you what an actor does to maintain heroic muscles.

Preparing for the first Thor

When Chris originally auditioned for the role of Thor, he was a fairly athletic Australian kid with a typical surfer body.

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But the actor was very far from the image of the Thunderer. Therefore, the director of the film demanded that Hemsworth gain muscle mass in six months and come to the set as a completely different person. The actor was so motivated that he was able to increase his weight by 18 kilograms in six months. He spent every day in the gym and constantly ate protein foods. The results were great. Hemsworth couldn't even put on the Thor costume, which literally hung on him during the first tests.

I trained a lot, ate a lot. Shortly before the start of official filming, I put on a pre-made suit and soon felt that my hands were starting to go numb. At this point, I realized that I had overprepared a little and was even bigger than expected.

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Quick workout: how to load the whole body in 30 minutes?

"Thor": a little about the film

In 2011, the first film in the series about Thor was released, telling the story of the god of thunder, expelled from his world and ending up on our planet. The film was based on comic books and became an integral part of the Marvel cinematic universe - all films in this series are united by a common plot. A serious casting was announced for the main role; stars such as Leonardo DiCaprio and Brad Pitt wanted to get her. Acting tests were taken by Charlie Hunnam (known for his role as King Arthur in the film "Sword of King Arthur"), Paul Levesque (famous wrestler from WWE), Joel Kinnaman (starred in the films "RoboCop", "Easy Money"). As a result of the selection process, young Chris Hemsworth was approved for the role, beating out his brother Liam Hemsworth in the casting.

In 2013, fans of the Marvel sagas flocked to cinemas for the sequel of the film, called Thor 2: The Dark World. In addition to Hemsworth, the film stars such Hollywood stars as Natalie Portman, Anthony Hopkins, Tom Hiddleston and others.

Four years later, fans of the comic book series were stunned by the release of the sequel, Thor: Ragnarok. Cate Blanchett, Mark Ruffalo, Tessa Thompson joined the magnificent cast. The cinematic work received mostly positive reviews from both viewers and critics.

How does Thor train?

Of course, Chris Hemsworth has always devoted a lot of free time to sports. Long before getting a role in Marvel films, the actor was actively involved in surfing, which also required special training. Therefore, he approached the start of training in good physical shape. It is worth noting that beginners who dream of quickly achieving the power of Thor should not immediately study the actor's program. Otherwise, the cherished figure will turn into constant trips to the doctor. If you want to see results, you need to put in a huge amount of effort:

• Start slowly and warm up well to avoid injury.
• Take a day off if you need to: these types of workouts put a huge strain on your muscles. Even if it takes you longer, the results will still be obvious.
• Find a companion. Chris had two personal trainers who also kept him motivated when his mood was low.
• Don't push yourself. Remember, Chris had no distractions: his life revolved around following his training and diet plans.

Classes in the gym combined strength training and high interval loads. Such a powerful combination gives incredibly fast results, which is what was required in the first place.

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The trainers professionally compiled a training program for the future god of thunder. Every day except Sunday, Chris worked his legs, back, shoulders, chest, biceps and triceps separately, paying attention to every detail in the exercises. In most cases, he performed the exercises four times for 8-12 repetitions. The actor placed special emphasis on cardio training to keep the percentage of subcutaneous fat as low as possible. It was with them that he began each lesson, training for 40-50 minutes.

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Results

In my opinion, this is an amazing complex that can develop the torso very well, but minimal attention is paid to the legs and, by the way, in films with the actor, the disproportion in the volume of the bottom and top is clearly visible.

It is worth adding to the complex, at a minimum, full lunges with dumbbells and squats with a barbell. If we consider training in the gym, then it is worth adding the leg press, in which you need to perform the press with both narrow and wide foot placement.

Chris Hemsworth Workout Plan

Monday | Legs and chest

1. Barbell bench press
2. Incline Barbell Press
3. Head down barbell press
4. Dumbbell flyes
5. Dips
6. Squats
7. Deadlift with dumbbells

All in 4 sets of 12 repetitions.

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Tuesday | Back and biceps

1. Bent-over barbell row (4 sets of 12 reps)
2. Medium grip pull-ups (5 sets of 12 reps)
3. Scott curls (5 sets of 12 reps)
4. Standing dumbbell curls for biceps (4 sets of 12 reps)
5. Exercise “Hammer” (3 sets of 12 reps)

Wednesday | Press

1. Single leg plank (3 sets of 1 minute)
2. Crunches (3 sets of 30 reps)
3. Straight crunches (3 sets of 30 reps)
4. Reverse crunches (3 sets of 30 reps)
5. Lateral crunches (3 sets of 30 reps)
6. Side plank (3 sets of 1 minute)

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Thursday | Shoulders and triceps

1. Seated barbell press (4 sets of 12 reps)
2. Standing barbell press (4 sets of 12 reps)
3. Swing dumbbells in front of you (4 sets of 12 reps)
4. Dumbbell swings to the sides (3 sets of 12 reps)
5. Bent-over dumbbell swings (3 sets of 12 reps)
6. French press (4 sets of 12 reps)
7. Dips (4 sets of 12 reps)

Friday | Legs and chest

1. Dumbbell bench press (4 sets of 12 reps)
2. Incline Dumbbell Press (4 sets of 12 reps)
3. Dumbbell head down press (3 sets of 12 reps)
4. Dumbbell flyes (4 sets of 12 reps)
5. Dips (5 sets of 12 reps)
6. Barbell squats (4 sets of 12 reps)
7. Deadlift with dumbbells (4 sets of 12 reps)
8. Leg curls in the simulator (4 sets of 12 reps)

Saturday

Training using the Tabata method.

Tabata training is done using kettlebells. The training is structured in the form of a pyramid. Each technique must be performed for 20 seconds without rest. The break between exercises is no more than 10 seconds. It is recommended to perform from 3 to 5 approaches. Chris Hemsworth performed the following kettlebell exercises:

• Swing with both hands - 10 times
• Right hand – 15 times
• Left hand – 15 times
• Alternating swings - 10 times
• Squats
• Raising weights to the chest with the right/left hand – 5 times
• Raising weights to the chest with the right/left hand – 4 times
• Raising weights to the chest with the right/left hand – 3 times
• Raising weights to the chest with the right/left hand – 2 times
• Raising weights to the chest with the right/left hand – 1 time

Sunday

Rest and recovery

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As you can see, there isn't much movement in Chris Hemsworth's workouts. However, pumping, progress in working weights and proper nutrition provided the desired result. In parallel with the strength training, CrossFit exercises were carried out - hitting tires with a sledgehammer, jumping and push-ups.

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The actor also started practicing some forms of martial arts such as boxing and wrestling.

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Nutrition

• Breakfast: 4 eggs, porridge, fruits of fruit trees.
• Snack: a small amount of nuts or fruit.
• Lunch: two boiled chicken fillets, rice, vegetables.
• Afternoon snack: a small amount of tuna, fruit trees or a small amount of nuts.
• Dinner: Large portion of fish or fried meat, vegetables.
• Second dinner: protein shake.

Chris Hemsworth

General information

Chris Hemsworth (CHRIS HEMSWORTH) Australia Born: August 11, 1983 Height: 191 cm Weight: 90 kg
In May of this year, the action movie “Torso” was released, in which Chris Hemsworth played the main role. However, the entire fitness industry was shocked by the actor’s physical condition. Two questions have become very popular: Chris's training program and diet. To play the role of the God of Thunder, Chris gained 10 kg of pure muscle mass. Of course, this was followed by considerable effort, as well as adherence to a diet. The main rule was constant food consumption . Chris himself said about this: “I felt like I was busy, but all I had to do was eat all day. Eating when you’re not hungry is exhausting.” Relying only on protein shakes would be wrong. Therefore, I had to consume fruits and vegetables , which provided the body with fiber. As you know, fiber has the ability to strengthen the cardiovascular system, and its antioxidants help muscle recovery. However, the diet accounted for only 1/3 of the entire program. Everything was built mainly on training and rest. And this formula was repeated every day. Chris Hemsworth's trainers forced him to constantly change weight and speed so that his muscles would not get used to the training. Even minor changes stimulate muscles in new ways. In fact, no matter what kind of muscle mass you want to gain, variation is the important part. When your daily workouts start to seem easy, it's because they're not as rewarding as they used to be. Now the shooting is finished. Now you can no longer devote so much time to training, but the actor is not going to give up training completely.

Wednesday: Leg workout

On leg day, the last three exercises are performed in supersets. This means that you do machine leg extensions, lying leg curls, and calf raises. Rest for one minute, then repeat the superset.

The leg press to failure means that you are doing this exercise with a weight that you can work with for some time. Do as many reps as possible. Once you feel the limit, remove one pancake from each side, again do as many as you can. Repeat this exercise until you have one pancake left on each side.

Reflecting on the actor's transformation from delivery man to superhero, Chris Pratt talks about his diet and workout discipline:

“People want to know what my secret is. The secret is that you won't achieve anything in a month. It takes maybe 8 months, maybe a year, maybe a lifetime. No excuses, exercise every day, eat right and feel good. You can’t starve, you need to saturate your body with useful elements. You must burn all this crap that is in your body! And then replace all your nutrition with proper nutrition, with clean fuel. And this continues for 8 months, but in fact, it is not as long as it seems. Time will pass, but you can remain fat or you can change! So where do you want to be in 8 months? "

Chris Pratt training Star-Lord

Day four: cardio and abdominal work

On the morning of the fourth day of the program, the actor performed exercises to pump up his abdominal muscles:

• Straight and side planks.
• Raising the legs while resting on the elbows.
• Oblique twists.
• Straight crunches with a block.

In the evening, they were allowed to do any cardio exercise of their choice for one hour.

There were four main training days a week in preparation for the film; on the remaining days, the future Thor did not allow himself to relax and surfed whenever possible.

Friday: arm workout

Friday's arm workout includes three supersets. You do two exercises in a row, without rest. Then you rest for 45-60 seconds, then proceed to the next superset.

Tuesday: chest workout

Chris Pratt's chest training system:

In this workout, the last two exercises are performed in supersets. You should do dips and then do dumbbell flyes. The maximum rest time between sets is one minute.

Duffy Hoover says his approach to training is very hard, but he takes a three-pronged approach:

“My recipe for excellent results is not complicated. Have an amazing workout! Eat amazing! Sleep amazingly! These are the three components on which your result will be built!”

Monday: back workout

Before training, Chris did a 10-minute run on the treadmill.

The first and second exercises are performed in supersets. You alternate doing pull-ups and push-ups one after the other. When performing a superset, you do not rest between two sets.