September 28, 2021

Jacked Ryan

GET STRONG CIA ANALYST STYLE

How to Get Arms Like Thor

Chris Hemsworth as Thor in Marvel’s The Avengers, undeniably offers his audience the sense that he is a god. The mythical Norse God of Thunder, and a god in real life: in the gym. The actor, in the role of Thor, has an impressive physique that has come to redefine what it takes to be a superhero on-screen.

Since his first movie he has trained with former Navy SEAL and personal trainer Duffy Gaver. His approach is rather old-school giving priority to Thor’s arms and shoulders, not so much his overall core. After all, Thor’s character is sleeveless, not shirtless. This bodybuilding approach gained him an extra 20 pounds, which is not in any way a modest amount of muscle.

Rules for Building Thor-like Muscles

If you want to build a muscular, defined body like Hemsworth’s, then these rules will inspire you in your training.

1: Choose free weights! Dumbbells and barbells may seem ancient in the gym, but they are indeed effective.

2: Focus on compound movements! By using more muscle for each rep, you will build muscle all around, instead of isolated.

3: Start with moderation! A moderate amount of reps and of sets will help you to avoid disaster. In our case, disaster means burnout.

4: Rest between your sets. But also, when you train, be sure to adequately fatigue the target muscles or muscle group.

5: Adjust the program duration. Don’t force yourself and your body for more than 6 – 8 weeks at a time. Days of rest are also necessary for physical recuperation.

Workout Routine

This routine will take you on the journey of building a Thor-like body!

Day 1 -PUSH 1

Incline Bench Press- 8reps, 3 sets, 90s rest

Dumbbell Shoulder Press- 8reps, 3 sets, 90s rest

Dumbbell Fly- 12 reps, 2 sets, 90s rest

Dumbbell Lateral Raise- 12 reps, 2 sets, 90s rest

Close Grip Bench Press- 12 reps, 3 sets, 90s rest

Day 2 – LEGS

Leg Press- 8 reps, 3 sets, 90s rest

Curl- 12 reps, 3 sets, 90s rest

Lunges- 15 reps, 2 sets, 90s rest

Leg Extensions- 12 reps, 3 sets, 90s rest

Cable Bicep Curls- 15 reps, 3 sets, 90s rest

Day 3 -PUSH 2

Machine Shoulder Press- 8 reps, 3 sets, 90s rest

Flat Bench Press: 8 reps, 3 sets, 90s rest

Cable Fly- 15 reps, 2 sets, 60s rest

Dumbbell Front Raise- 12 reps, 3 sets, 90s rest

Cable Tricep Push-Down- 12 reps, 3 sets, 90s rest

Day 4 – PULL

Deadlift- 8 reps, 3 sets, 90s rest

Bent-Over Row- 8 reps, 3 sets, 90s rest

Seated Row- 12 reps, 3 sets, 90s rest

Lat Pull-Down- 12 reps, 3 sets, 90s rest

Preacher Curl- 15 reps, 3 sets, 60s rest

Day 5 – CORE and CARDIO

Knee Raises- 20-25 reps, 2 sets, 60s rest

Crunches- 20-25 reps, 3 sets, 60s rest

Planks- 3 sets of 60s hold

Side Planks- 2 sets of 45s hold

Bicycle Sprints- 30s effort, 90s rest,4- 5 sets