How to build a build a body like Thor. (BACK EPISODE)

How to Build a Body Like Thor.(BACK EPISODE)

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If you ever wanted to learn how build a body like Thor than this is the video series for you. Each episode is one workout from the original training program celebrity trainer Duffy Gaver had Chris Hemsworth do to transform him into Thor and build his superhero body. Today we are going to build a back like Thor.

Now back isn’t one of my strongest body parts, but this program has helped me get this stubborn body part progressing.

We start the workout with pull-ups and chin ups. The actual program only calls for pull ups, but I’m a little bit stronger with my chin ups so when I couldn’t do anymore pull ups I would take a brief rest and finish the required amount of reps using chin ups.

With my reps I always try and go all the way down until I feel a stretch in my lats then stop. Although I wouldn’t call it a pause and reverse back up making sure I don’t use any momentum to assist.

This pull up chin up combination is superset with a set of 20 pushups. There is a total of five sets with a combined total of 67 pull ups or chins and 100 push ups.

I’m not sure exactly why the program calls for push ups here. But because there is only one chest day a week. This does provide some extra chest work and there is some evidence that combining antagonist muscle groups could provide a minor strength advantage.

I’m always very conscious of my rest times and keep them consistent. In a lot of my workouts I set a timer and do a set every two minutes. On this workout I couldn’t set a timer as the rest times varied depending on exercise, but I kept the rest times the same from workout to workout.

I always try and pull my body as high as I can with most reps being chest or at least shoulders to bar. Not satisfied with just the chin over the bar. Push ups pull ups and chins are some of the best bodyweight exercises out there and it is no wonder what Daffy Gaver included them in this workout. He has 2 more bodyweight exercises in this program one is at the end of this workout and the other you have to wait for the train like Thor chest workout to see.

Pull ups and chin ups are a great way to hit your whole back, upper and lower lats. Your mid to lower traps, biceps and a body part you might not think of is your rear delts.

Talking about muscle we’re using that we don’t think of with these exercises is our core. We are in a plank position when we do our push ups and you can see my entire core tensed up stabilizing my body as we do these chin ups

We are now onto the one arm dumbbell row this is one of my favorite back exercises. I’ve always liked this version with one knee on the bench as it give my back some support and makes it much harder to cheat the exercise. You still could cheat this exercise by twisting your torso as you lift to assist in getting the weight up. Your spine should remain in a neutral position throughout the movement. No twisting at the waist.

When I lower down the dumbbell I go all the way down until I feel a stretch in my lats before coming back up. I do 4 sets of this exercise targeting 12 reps on each set.

This is a good angle to see my last few reps on these rows as I don’t quite get the dumbbell all the way up. I do these part reps to squeeze the last bit out of my lats. but I won’t increased the weight until I can do a full range of motion on all 12 reps of each of the 4 sets.

Next is bent over rows my back is getting pretty exhausted by now and I have had to lighten up the weight a bit. Also I switched to a under hand grip. With this grip I feel it more in my lower lats. Bent over rows done like this a pretty easy to cheat on and if you look you can see me cheating the reps a bit as I drive my hips forward on the concentric portion of the reps.

I just started doing back hyperextensions on this workout previous to this I did supermans and then I did reverse hyperextensions for a while. The great thing about the reverse hyperextensions is I could get a great range of motion using my bench in the incline position the bad part of this is my bench isn’t in the best shape and it seems like a accident just waiting for my bench to give out. So I switched to back hyperextensions.

In order to cantilever so far infront of my bench I have to add weight to the back of my bench to counter balance my upper body.

So this is the third video in my train like Thor series this workout has help to jump start my back and get it growing again. So if you want to build a body like Thor I will leave links to the other workouts pinned in the comments.