It didn’t take long for Hollywood newcomer, actor Chris Hemsworth’s, newly chiseled He-man-esque physique to garner the attention of aspiring bodybuilders and thousands of drooling female fans. The Australian soap-actor was once only known to movie audiences as the guy that played Captain Kirk’s father in J.J. Abrams’ newest Star Trek movie. Thanks to his upcoming lead in the action film Thor, which was showcased during Super Bowl XLV, he is now the fresh new “it’ sci-fi action star in Hollywood and consequently, one of the hottest new celebrity hunks. To pack on the over 20 whopping pounds of muscle he needed to play the role of a Viking god, Hemsworth had to spend a considerable amount of time at the gym. Amazingly, it only took a few months for Hemsworth to train and gain this massive amount of bulk. Hemsworth chalks it all up to a combination of eating right, hardcore workouts, and getting lots of shut-eye. Hemsworth was quoted as saying,” It was purely eating, eating, eating, working out and working out, trying to sleep as much as you can; that’s the other third of the equation.”

Hemsworth focused primarily on compound weight-lifting exercises. Compound exercises are exercises that require the use of more than one joint; they work out several muscles simultaneously. Compound exercises are great for quickly building massive amounts of muscle. Hemsworth focused on the following of exercises: deadlifts, squats, sprints, bench press, shoulder press, pull-downs, and rows. He avoided isolation exercises like dumbbell curls, triceps extensions, and leg curls; because they are time-consuming, painful, and they sap the mind and body of energy- yielding relatively little muscle growth compared to compound exercises.

Aside from working out as much as possible, Hemsworth ate plenty of healthy foods. He focused on high-protein, low-carbohydrate foods like chicken breast, turkey, fish, eggs, and steamed vegetables. High protein foods are great for satisfying the appetite, and are essential for a muscle-building plan, because proteins are the building blocks of muscle. Hemsworth avoided sugary and starchy foods like bread, pizza, and pasta. Like most bodybuilders, Hemsworth most likely ate 6-8 small meals every day, instead of 3 big meals, because eating frequent meals keeps the metabolism fired up and provides a constant source of protein for muscle growth.

And finally, the third component of Chris Hemsworth’s transformation into Thor was getting plenty of sleep. The more he worked out, the more sleep he needed, because muscles heal while the body is sleeping. Growth hormone (GH) is also naturally released during sleep. If he did not get enough sleep, his muscles would not have grown properly, and he would have wound up making negative progress at the gym. So, if you want to build a body like Chris Hemsworth/Thor, do compound exercises, eat healthy, and get lots and lots of sleep.

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