The Chris Hemsworth Workout to gain 20 lbs in less than 3 months is a great example of a Hollywood workout that works. Thor’s Director, Kenneth Branagh, told Chris to get as big as he can in preparation for his role as Thor. Prior to the production of this movie, Chris had a surfer body which lacked the muscle and definition you see on Chris in Thor.

Chris talks about his Thor Workout in this interview:

This post will cover the exact strategies and rules Chris used to get big and put on 20 lbs of muscle in under 3 months.

Chris Hemsworth Workout Rule 1: No More Than 10 Reps

One of the biggest secrets to the Chris Hemsworth Workout is sticking to no more than 10 reps per exercise. This was important for Chris in his preparation for Thor because if he was lifting weights beyond 10 reps, then he would have been emphasizing his slow-twitch muscle fibers, which you don’t want when you’re trying to build muscle. What you want to do is keep the weights heavy and never more than 10 reps.

Chris Hemsworth Workout Rule 2: No More Than 45 minutes

Chris made sure he never worked out for any longer than 45 minutes at a time. This was crucial for Chris to put on 20 lbs in such a short period of time. After the 45 minute mark, stress hormone production increase dramatically and your testosterone levels plummet. What you want to do is aim for complete your current workout in less time – no more than 45 minutes. Take shorter rests. Move from one exercise to the next quicker. This is one of the most important tips Michael Knight gave to Chris to take his muscle density to the level of Thor.

Chris Hemsworth Workout Rule 3: No More Than 3 -5 Sets Per Muscle Group

This is a little known secret that Chris followed - Your goal is to simple spark your muscles into growth, not exhaust them to death. Once they experience an unknown assalut (stimulus), your body will be forced to adapt and create new muscle to prevent future ailments. What you want to do is aim for 100% maximal effort – not 85% or 95% – for each set. It’s only the 100% set that contributes to the greatest muscle growth. So do 3-5 sets at 100% and Mission Accomplished: You have sparked your muscles into growth. Time to move on.

Chris Hemsworth Workout Rule 4: Increase Strength by 5% Every Two Weeks

Gaining muscle fast cannot be achieved if you continue to lift the same weights each workout. Michael Knight knew this when training Chris so increased Chris’ weights by 5% every 2 weeks. You want to do this because your muscles can’t grow unless you break them down first. Assault your body and let it get bigger. So your take home message is to aim for a minimum of 5% strength increase every two weeks.

So get pumped, if you follow the exact Chris Hemsworth Workout as explained above you too will be able to achieve the same results he did, and best of all, in under three months.

==> Find Out More About the Chris Hemsworth Workout Rules- The Fastest Ways to Build Muscle Exposed.

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