DISCOVER CHRIS HEMSWORTH’S SECRETS TO BECOMING THOR
TRAIN LIKE THOR Like Hemsworth’s diet, his workouts relied heavily on dedication and intensity. His trainer, Luke Zocchi, reported that most of Thor’s workouts consisted of bodybuilding coupled with functional training to allow him to build muscle while maintaining the mobility necessary to perform movie stunts. Many exercises focused on his arms and shoulders, as Thor’s upper body tends to get the most attention. Those workouts lasted between 60–90 minutes, five days a week. Some of the main exercises in Thor’s workout regimen included:
When Chris Hemsworth accepted the role of Thor, Marvel’s god of thunder, he had his work cut out for him — literally. Few actors have packed on this incredible amount of mass and muscle with such success. While Hemsworth indeed spent hours in the gym, so much more went into helping him develop his god-like physique. Let’s take a look at Thor’s diet, workout plan, and lifestyle. Then you can give it a try — if you dare.
EAT LIKE THOR Chris Hemsworth reported to Bodybuilding.com that he had
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Bench presses
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Pullups
to be highly efficient with his nutrition. His diet consisted of “buckets of protein, brown rice, vegetables — I mean
Back squats Bear crawls
Deadlifts
SLEEP LIKE THOR Building a body like Thor certainly requires fueling it properly and training it intensely, but for all that hard work in the gym to succeed, you must get proper rest, too. Hemsworth made sure he got the recommended 8–10 hours of sleep every night to repair and build his muscles! Obtaining and maintaining the strength of Asgard is not an easy task, but by following a strict diet, workout plan, and lifestyle, you can be well on your way to a strong and chiseled physique, just like Thor!
really large quantities, and I ate regularly, every three hours ... Then I ate fruit and vegetables to help break down the protein, and a lot of broccoli.” To pack on that mass, it sometimes meant eating when he wasn’t even hungry, which he said was exhausting.
Build a Solid Foundation HOW TO STRENGTHEN YOUR CORE When you think about your core muscles, your mind likely thinks about your abdomen. While your abdominal muscles may be a large part of your core, your pelvic floor, diaphragm, and even your lats, traps, and glutes make up your core. As you can imagine, keeping your core as strong and healthy as possible is crucial. Building up your core muscles does more than give you a picture-perfect six-pack. Strong core muscles help with nearly every function of life. A weak core leads to poor posture, lower back pain, and bad balance. Thankfully, strengthening your core can be done from the comfort of your home. You don’t need to go to the gym or use weights to make a difference. You just have to get on the floor and start exercising. Here are a few quick core exercises to try if you want to get stronger while improving your posture, coordination, and balance. BICYCLE CRUNCHES Lie on the floor with your face up. Place your hands behind your head or neck with your elbows pointing out. Lift your legs while bending your
knees. You want to bring your left leg close to your chest while trying to touch it with your right elbow. Keep your lower back on the ground while performing this exercise. Repeat on both sides, completing at least 10 crunches per side. FOREARM PLANK Start by getting into the pushup position. Place your elbows on the floor below your shoulders. Squeeze your glutes and core to keep you in position. Start by holding for 30 seconds at a time. Once this becomes easier, lengthen it to 60 seconds. SIDE PLANK This exercise is similar to the forearm plank but targets different core muscles. Lay on your right side with your forearm flat on the floor and your legs extended. Lift your hips off the floor, keeping your body in a straight line from head to toe. Your right forearm should support your body while your left is either on your hip or pointing toward the ceiling. Hold for 30 seconds and alternate between sides.
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