Home Build Muscle Mass The strength-training plan Chris Hemsworth's trainer wants you to stick to

The strength-training plan Chris Hemsworth's trainer wants you to stick to

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Ask most guys in the gym who they want to look like, and "Chris Hemsworth" is likely to be the answer.

The man responsible for Hemsworth's rig is his trainer and longtime friend Luke Zocchi, who has long insisted there's no magic secret to a body like Thor's — training hard, fuelling right, then repeating that until you start earning results.

"The biggest thing with getting results is being consistent. Consistency is key," Zocchi recently told Coach.

Zocchi, author of The A-List Diet and Fitness Plan, outlines his workout and nutrition strategy for 5 Fitness Questions.

1. We're always being promised "the secret" to getting and staying healthy. What's yours?

The secret is consistency. One hundred percent. No one wants to hear that but if you stay consistent, I guarantee results. Not just for a month but for six months, two years, five years. 

People go from training plan to training plan because they do it for a week and say "I'm not seeing results!" They go in a circle. They go from 5×5 [a popular method of strength training] to doing sets of 12 and do it for a couple of weeks then jump jump jump, change to something else. Stick to something.

2. What's something you know now about health you wish you'd known five or 10 years ago?

Balance. I had a few shoulder problems earlier in the year and a little while back because I was overdoing pressing and pulling and internally rotating everything. When you start lifting you just want to get big — more more more is good. But it's learning about rest and the balance of things and taking that on board. 

You read about rest but once you get really injured, you have to do rehab to get back to normal which is so boring, and you wish you'd done it.

3. What's your nutrition philosophy?

Eat whole foods as much as possible. Keep it simple, keep it balanced. Simple answer!

4. What's one area of your own health, fitness or wellbeing you're working to improve?

I want to look like Chris Hemsworth! That's it. I do know the secrets but I want triceps like Chris. He's got phenomenal triceps. Every man will agree with that.

5. What's one thing you'd tell a friend to do if they asked your advice on something they can do to improve their health, starting today?

Commit to moving 20 minutes a day. Something that simple. Don't make excuses, regardless of if you're tired. At least a couple of times a week, make yourself do it. Get moving. 

Even when you're tired you move and you train, and you always feel energised and better for it. I very rarely train and regret it — unless you're really sick, then you shouldn't do it. Sometimes half the battle is just committing to doing it. Once you get over that step and just go train regardless, you're halfway there. 

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