The first blow has been struck in the cinematic battle of the superhero movies, as Marvel finally brought one of its biggest franchises to the screen in the shape of Thor. Sworn to defend the innocent, the Norse God of Thunder uses his mighty hammer in the service of his divine powers.
From the looks of his on-screen physique, Australian actor Chris Hemsworth lifted some heavy metal of his own before picking up his character's trademark hammer.
Well, yes and no.
Until this role came along, Hemsworth hoisted little more than his surfboard overhead. His workouts consisted of hitting the waves in Orange County or doing old-school rugby drills (suicides, stair climbs, etc.), boxing, and Muay Thai, a combat sport.
There always has to be some scrapping. He is Australian after all.
Hemsworth's training was formerly designed to build speed, agility, and fitness, says his trainer, Steve Walsh, a fellow Limerick man and former professional rugby player. The implication--Hemsworth had enough muscle as it was, thank you.
OFFICIAL THOR TRAILER
Official Thor Trailer (02:33) Watch the first trailer for Thor, in theaters May 6, 2011.
Upon landing the role of a superhero, however, the former Aussie soap actor knew he'd have to bulk up, stat. Good luck packing on 20 pounds of muscle playing with battle ropes and running suicides, so he supplemented Walsh's efforts with hypertrophy-oriented workouts designed by celebrity trainer Duffy Gaver.
Gaver had previously helped Brad Pitt, Angelina Jolie, and, er, Adam Sandler with their body sculpting. This task was no less daunting.
Gaining 20 pounds of lean mass is no easy feat, especially for an iron-game novice. Hemsworth followed a strict bodybuilding regimen while adopting a new diet to transform his physique into something superhero-worthy.
Here's how "Team Thor" dialed it all in:
Hemsworth's Thor-inspired workouts had to be simple yet functional. The character doesn't just lift the sword; he needs to swing it too.
Hemsworth needed to keep practicing Muay Thai and boxing to prepare for those fight scenes and remain lean. But adding muscle required some serious, old-fashioned weight training.
Heavy compound exercises like squats, bench presses, and deadlifts are the bread and butter of all serious muscle-building programs, and Hemsworth's regimen was no exception.
Fueling your body with the right nutrition is a key to any successful physique transformation. The most important macronutrient for muscle growth is protein, so step one was increasing Hemsworth's daily intake. Under Gaver's guidance, Hemsworth started eating more egg whites, chicken, fish, and steak.
This type of bulking diet requires choosing the right type of carbohydrate at the right time. For Hemsworth, this meant favoring fibrous carbs like broccoli and spinach while cutting back on starchy carbs like potatoes and white rice.
Click To Enlarge. Fueling your body with the right nutrition is a key to any successful physique transformation.
Hemsworth couldn't have developed his godlike physique without the aid of modern sport science--namely, protein supplementation. Fueling up on amino acids prior to a workout creates an anabolic environment for superheroes and mortals alike.
Postworkout, refueling with whey protein takes full advantage of that window of opportunity.
Whey Protein PowderIf there's one nutrient that's an absolute must in your diet, protein is it. Protein forms the building blocks for your muscle tissue, so without it your body would lack a critical component needed for muscle to even exist.
Im sorry but this is not Chris hemsworth official workout he did for the Thor movie. He went through an 8-10 Bulking phase. before a 6 week fat loss program to lean him out.. I have found bits and parts but not anything in full detail anyone I know the bulking part but not in complete detail but enough to pass. and the fat loss should be easy with HIIT. But His actual exercises have been sketchy on multiple websites.
Funny. I looked for Hemsworths' program at mensfitness.com, muscleandfitness.com, menshealth.com and bodybuilding.com.. And none of the programs are alike. Nor do any of the programs look like anything but a base program you are given when you first walk into the gym. I call BS on all of them.