Hey guys,
I also got this from www.swide.com I hope the pictures distract you from the REALLY LONG POST.
Everyone loves a transformation; just think of all of those reality tv shows that are basically inviting people who feel like their looks are holding them back in fife and offering them a chance to have a makeover of varying degrees; there is wardrobe restyling, diet overhauls and, more extreme, plastic surgery celebrations.
Our fascination with the possibility to transform ourselves extends to celebrities, more specifically, those that grace the silver screen. Yes, we LOVE IT when a star’s looks changes for better or worse and it is these observations or stories that make up most of the gossip blogs and magazines.
And that is where Chris Hemsworth comes in. The Australian beaut is back in the movie theatres as Thor in ‘Thor: The Dark World’ and that means we are all either ogling at his bulging biceps or wondering (jealously so) just how on earth he managed to bulk up so effectively… regarding the latter, that’s kind of where the extent of our wonderment and intrigue ends, we wish we could have that body but will do very little about it to achieve it.
What lazy buggers we are. If we really wanted to change our bodies in the same way as some of our favourite stars we have to realise that hard work and sweat is required.
So, want to know what exercises Chris Hemsworth did to get in shape for Thor? Well, on top of the bulking plan, that you’ll find below, he invested a lot of time in cardio based activities mainly boxing and Muay Thai. On top of that after the initial bulking stage of this training, he did total-body circuits around strongman moves.
Thor Workout part 1: eight-week bulking plan
How to do it:
▪ Week 1 Sets 4 Reps 4-6
▪ Week 2 Sets 4 Reps 6-8
▪ Week 3 Sets 4 Reps 8-12
▪ Week 4 Sets 4 Reps 4-6
▪ Repeat for weeks 5-8
Session one: chest and back
-
Bench press
- Bent-over row
- Weighted pull-up
- Weighted dip
Session two: legs
- Squat
- Deadlift
- Hamstring curl
Session three: arms
- Weighted chin-up
- Close-grip bench press
Then, he embarked on a 4-week fat-loss plan that also kept and continued to build muscle. It was based around these strongman moves as mentioned above and mainly used kettlebell weights to do so.
Here is an example of what he circuit looked like:
Circuit one: Tabata
(20sec on/10sec off):
- Double kettlebell squats – four rounds
- Eight rounds of snatches – eight rounds
Circuit two
- Kettlebell swings – 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
Circuit three
- Turkish get-ups – 5min continuous
- Windmill – 5 each side
Regarding diet, Hemsworth says that, ‘I basically overfeed on protein and endless amounts of chicken breast and steak and fish and vegetables and brown rice,’ and that for the second phase of his plan ‘‘I was eating a lot of clean protein, fruit, vegetables and some carbs, as well as drinking four to five litres of water a day.’
While the diet and how much you should be eating is something that you should tailor to your own needs, eat in a similar manner and train as hard as Hemsworth and you too can achieve a Norse God like body in no time.
Anyway, I've got another quote and picture for you all,
Hmm...HMM...
“Whosoever holds this hammer, if he be worthy, shall possess the power of Thor.”
― Stan Lee
