The Official Chris Hemsworth Workout Exposed – How to Look Like Thor

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. Three months later, the director told him he was too big, and he needed to slim down.

Chris talks about his Thor Workout in this interview:

This post will cover the exact strategies Chris used to get big, and then how he cut back to reduce his bulky, hour-glass figure.

Chris Hemsworth Workout Phase One: Bulking Up

Chris used compound training, which is one of the easiest ways to grow muscle fast. Compound muscle training involves using multiple muscle groups at a time, as opposed to isolated training, which is just one muscle group at a time.

The 3 most common Compound Training exercises are:

  • 1. Squats
  • 2. Deadlifts
  • 3. Bench Press

The problem with these exercises is that they create a curvy, hour-glass waist which as a guy you don’t want. Chris was told 3 weeks before shooting he needed to lose bulk and tighten his skin because he no longer fitted into the Thor costume.

Chris Hemsworth Workout Phase Two: The Shrink Wrap

Chris used a common technique in Hollywood, called “The Shrink Wrap Effect”. Other stars that have used this technique include Taylor Lautner (Twilight: New Moon) and Brad Pitt.

The Shrink Wrap Effect works by tightening your skin around your muscles. Here’s a video explaining The Shrink Wrap Effect:

Chris Hemsworth Workout

This technique is one of those rare ones that gets results fast.

So to achieve the Shrink Wrap Effect, Chris reduced his rep range, resulting in fast tightening of the skin around his muscles, particularly his abs and arms, which you see in the film. Chris’ trainer insisted on using the Shrink Wrap Effect as soon as he knew Chris only had 3 weeks to get the results.

So if you’re wanting to look like Chris in Thor, what you want to do is lose body fat by going for smaller rep ranges. After this, you want to focus on sarcoplasmic growth.

So get pumped, if you follow the exact Chris Hemsworth Workout as explained 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 Shrink Wrap Effect and the Chris Hemsworth Workout for Thor

{ 23 comments… read them below or add one }

Aaron April 21, 2011 at 2:37 am

I don’t know how the director could say he was too big, since Thor is huge to begin with, but it’s scary to think how big he was when he showed up. I’m all about the Shrink Wrap affect very cool.


Eloise May 5, 2011 at 3:28 pm

Maybe what the Director meant was that he didn’t have the right look on camera?


Cathy May 8, 2011 at 6:54 pm

He was too big because he no longer fit into the costume.


George April 21, 2011 at 2:42 am

I have to give it to this dude for bulking up so fast in 3 months without using any thing illegal. Yeah he looks big but not the big were you think yeah this guys was juicing. When I think of guys that juiced and went from skinny to meathead I think Carrot Top and Dr. Dre. Great Post.


Imogen May 7, 2011 at 8:16 am

Yeah that’s true. It’s amazing that he did it without illegal steroids.


Wes April 21, 2011 at 2:46 am

I have a friend who swears by this method. Compound Training is really all he does. He is ripped nothing like Chris Hemsworth but still big. I’m all for it I just have to get my butt to the gym more. :)


Zack May 9, 2011 at 4:04 pm

What’s compound training and what does it involve? Is it as tough as Hemsworth’s training?


Pat April 21, 2011 at 11:25 pm

I can’t believe it took 3 months for him to look like that. He is huge! This gives me hope that I can do the same and I’m not trying to look like a comic book hero.


Katie April 21, 2011 at 11:29 pm

Wow he looks so Hot! I will have to turn my boyfriend onto this workout plan because I would like to have my own Thor to come home too. ;)


Troy April 21, 2011 at 11:34 pm

Seriously dude thanks for the great post and even better you let us know that we can get results like this too if we are determined and disciplined to do it. I have been lifting for years and it’s good to have a great site out there like yours that tells anybody how to get these results.


Mike April 23, 2011 at 1:14 pm

Great website and even better you provide a way for anyone whose serious about getting fit and ripped. I know I will be trying this out at the gym this week.


Tony April 23, 2011 at 1:17 pm

Great work out plan, I work at Gold’s Gym and am constantly being asked how to get ripped like this guy or that. Now thanks to your awesome post I am going to just print them a copy and hand it to them and say read it.


Harry May 7, 2011 at 8:14 am

haha and they trainers at gold’s are probably going to rip you off too in order to create a fitness regime to build ripped muscles like chris! it’s ok if you have the money though :p


Barry April 23, 2011 at 1:20 pm

I have never heard of the Shrink Wrap effect but this is something I have to try out. After watching the video on it, I am going to try it for myself.


Cory May 6, 2011 at 1:18 pm

It is called “cutting” or “shredding” in the bodybuilding and fitness world, this must be a Hollywood term.

You bulk (Autumn – Winter), then you cut / shred for shows, contests, etc. (Spring – Summer).


Greg May 7, 2011 at 8:13 am

Thanks for that, Cory. Yeah it probably is a Hollywood term – I almost thought they put actual wrap shrink wrap around parts of your body during the work out!


Jason May 5, 2011 at 3:12 am

I have to say that is impressive that he was able to put on that much muscle on so quick. I guess thats what happens when you get paid to look big.


Crystal May 5, 2011 at 3:26 pm

haha Yeah that’s true, Jason. Plus it helps if you have your own Trainer to push you all the way.


Ben May 5, 2011 at 3:25 pm

Wow, I’ve never heard that doing less reps actually makes you bulk up. I’m impressed!


yasemin May 9, 2011 at 4:09 pm

What about the saying – more pain, more gain? Actually I don’t think the blogger is saying that if you do more reps, you’ll just waste time, energy, and effort…. it’s more like you should maximize the workout/make it efficient.


David May 5, 2011 at 3:27 pm

Thanks for the tips on how Chris worked out. I’ll try and change my routine to see if this works for me.


Faith May 7, 2011 at 8:12 am

Hemsworth looks absolutely amazing as Thor – even though I wished they had chosen a Nordic-looking star to act as Thor! I wonder if my man would be interested in doing this workout?


xavier May 9, 2011 at 4:07 pm

chris looked great in thor. but i’m just interested in losing tonnes of weight. will this workout be able to help me or should i go for something else?


Leave a Comment

Previous post: