How Chris Hemsworth trained and the diet for Thor
His impressive muscle mass (192 centimeters for about 90 kilograms), built over the years during weight room training, predestined him to put himself in the shoes of a Marvel hero.
To play the role of Thor, Chris Hemsworth had to strengthen his body. During the first films, the Australian actor based his bodybuilding training program on exercises consisting of lifting heavy loads. He now favors more functional bodybuilding exercises to sculpt his body while developing his agility and explosiveness.
Each session of his bodybuilding program begins with a warm-up. To build muscle (but especially take dry muscle), the actor alternates between bodybuilding and cardio in high-intensity sessions that can last between 30 minutes and 1 hour. With the help of his physical trainer, his goal is to find the right balance between bodybuilding exercises and more functional workouts. In other words, he develops his muscles while applying for his cardio to obtain an optimal physical condition.
Chris Hemsworth primarily develops the muscle groups of the upper body, including biceps, triceps, pectorals, shoulders and abdominals. The actor spends a lot of time at the gym to perform exercises on body weight. His trainings are very often composed of bear crawls, burpees, tractions and sheathing. It complements this with bodybuilding movements such as squats, bench press, ground lifting or hammer curl at dumbbells. In addition to muscle training, Chris Hemsworth integrates fitness, boxing and yoga sessions into his mass gain.
The training
BACK: DAY 1
Earthlift: 5 series of 20, 15, 12, 10, 10
High pulley print: 5 x 15
Rowing machine: 4 x 12
Rowing dumbbells: 4 x 12
Lumbar extension on Swiss balloon: 4 series
PECS: DAY 2
Developed lying bar: 8 sets of 12, 10, 10, 8, 8, 6, 4, 4
Developed inclined dumbbells: 4 x 12
Press pecs hammer machine: 4 x 15
weighted dips: 4 x 10
Screw pulley pulley: 4 x 12
THIGHS: DAY 3
Squat: 7 sets of 10, 8, 6, 5, 4, 3, 3
Thigh press: Start with X plates on each side, repeat until failure, remove 1 plate on each side and repeat failure again. Continue until there is 1 plate left on each side and touch the failure 1 last time. A partner can be useful. I don't give the number of plates because each is different and the load depends on your level. It can be dangerous to follow what Chris is doing about this exercise.
Market slits body weight: 4 x 20
Leg curl: 3 x 20
Standing tuple: 3 x 20
SHOULDERS: DAY 4
Developed military at dumbbells: 7 sets of 10, 8, 6, 5, 4, 3, 3
Developed Arnold: 4 x 12
Shrugs at the bar: 4 x 12
Side elevation at dumbbells: 3 x 15
Elevations in front: 3 x 15
Bird leaning bust: 3 x 15
ARM: DAY 5
Curl biceps: 3 x 10
Bar at the forehead: 3 x 10
Preach curl EZ: 3 x 10
triceps extension: 3 x 10
Curl hammer grip: 3 x 12
Rope triceps extension: 3 x 12
Curl EZ bar: 3 x 20
curl dumbbell handles: 3 x 20
ABDOS CIRCUIT
Front board sheathing: 1 minute
Crunch suspended on bar: 12
Sheathing on the side: 1 minute
TOES TO BAR: 12
The diet
To develop his muscle strength, Christopher Hemsworth adopted a demanding diet with between 6 and 7 meals a day (one meal every 2 or 3 hours or so). To each of them, the Australian actor had to ingest a large number of calories through foods such as chicken, fish, eggs, whole rice, quinoa, sweet potato, vegetables or bananas.
Breakfast: 1 cup of oatmeal, 1 banana, raisins, 1 glass of skim milk, 4 egg whites + 1 whole egg, 50 g of cottage cheese, 1 orange juice.
Morning snacks: cottage cheese, 1 turkey wrap, nuts, 1 protein shake.
Snack snack: Dried beef (beef jerky)
Lunch: 3 chicken fillets, 100g of whole rice, broccoli, 1 cup of red bean, 1 glass of fat-free milk
Dinner: 3 salmon fillets, 100g Quinoa, 100g asparagus, 1 glass skim milk and 1 yogurt 0%
Evening snack: 2 hard boiled eggs, 2 slices of wholemeal bread, 1 protein shake
He used a 95% vegan diet, favoring vegetable protein sources.
