How did Chris Hemsworth get so jacked for THOR?
Well, his secrets are revealed below as well as the workout!
Secret #1 : No More than 10 Reps:Anything over 10 reps would engage slow-twitch muscle. For muscle building and packing on lean mass it is essential to stick to the fast twitch.
Secret #2: No More than 45 Minutes: After 45 minutes testosterone decreases dramatically and the stress hormone increases.Taking shorter rests to move from exercise to exercise is more vital when trying to increase muscle density.
Secret #3: No more than 3-5 Sets per Muscle Group: Too many sets exhaust the muscles to death. The objective is to spark the muscles and fatigue them in as little sets as possible at 100% effort. This is more effective then using say 80% effort to do more sets.
Secret #4: Increase Strength by 5% Every 2 weeks: Muscles can’t grow until you break them down first. Set a goal of increases your weight to help you achieve 5% strength and gradually build up your strength and power as your muscles work-recover-repair to fuel you to the next workout!
This workout is made up of exercises used to ignite a unison of strength throughout the body this workout packs on lean muscle mass. It also exhausts the body and requires proper nutritional recovery for optimal gains.
Sets and Reps 3×10 (unless stated otherwise)
Duration: 45 minutes Total
Single Arm- Clean and Press (Dumbbell or Kettlebell)
Pull-ups (10 reps 5 sets)
Bent Over Barbell Row
Barbell Back Lunges
Barbell Standing Shoulder Press
Kettle Bell Thrusts
Incline Dumbbell Chest Press
Floor Wipers 30 reps
Lying Leg Raises 30 reps
Super set x3 sets*