MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

The Health Scare That Forced Liam Hemsworth To Quit A Vegan Diet

The Health Scare That Forced Liam Hemsworth To Quit A Vegan Diet

Footage Of Liam Hemsworth On The Sled Push Proves He's Still Human After All

Footage Of Liam Hemsworth On The Sled Push Proves He's Still Human After All

Liam Hemsworth Has Seriously Jacked Up, So Here Are His 7 Best Workout Tips

Liam Hemsworth Has Seriously Jacked Up, So Here Are His 7 Best Workout Tips

How Liam Hemsworth Stays Vegan Without Losing Muscle

How Liam Hemsworth Stays Vegan Without Losing Muscle

{headline}

{headline}

Liam Hemsworth Has A New Tattoo, And It's A Very Bad Idea

Liam Hemsworth Has A New Tattoo, And It's A Very Bad Idea

How To Plan A Healthy Holiday On A Cruise

How To Plan A Healthy Holiday On A Cruise

Why We Must Protect The Mullet At All Costs

Why We Must Protect The Mullet At All Costs

{headline}

{headline}

How Osher Gunsberg's Passion Project Started Paying The Bills

How Osher Gunsberg's Passion Project Started Paying The Bills

Why Your Emoji Game Matters

Why Your Emoji Game Matters

8 Movers and Shakers On What The Pandemic Has Taught Them About Life

8 Movers and Shakers On What The Pandemic Has Taught Them About Life

Why Drinking More Coffee Could Reduce The Risk Of Heart Failure

Why Drinking More Coffee Could Reduce The Risk Of Heart Failure

Is Everything We Were Taught as Kids BS?

Is Everything We Were Taught as Kids BS?

Turns Out, Women’s Farts Smell Worse Than Men’s

Turns Out, Women’s Farts Smell Worse Than Men’s

The 10 Best House Plants To Gift For Your Plant-Killing Mates

The 10 Best House Plants To Gift For Your Plant-Killing Mates

  1. Home
  2. Life

Liam Hemsworth On The Solace Of Exercise And How He Built Those Arms

“This last six months, honestly, for keeping my head level and just staying balanced, I’d say exercise has been big for me." - by Scott Henderson
  • 04 Apr 2020

As he enters his 30s, Liam Hemsworth is on a roll that’s rapidly gathering pace and keen to put the trials of the past decade behind him. I ask him straight up if his focus is on rebuilding. “Rebuilding?” Hemsworth leans back and laughs his booming Hemsworth laugh, contemplating the idea. “Yeah, that’s a good way to put it.”

WATCH Hemsworth slay the sled push below...

“Do you think he works out?” Hemsworth jokes, enthusiastically flicking through some of the shots we’ve just taken. Witty and self-deprecating, he’s quick to bat away compliments while dishing out plenty of his own to the crew. We’re only 10 minutes into the hike and the shoes have already been discarded. As Hemsworth performs in front of the camera, the jokes come thick and fast. He’s such a natural entertainer that despite the unspoilt views of this raw, jagged landscape, all eyes are locked on him as he effortlessly inhabits the lens, before scampering over loose rocks to see the result on the monitor.

“How’s the rig on him!” he says, admiring the state of his arms. It’s the kind of comment that, even in jest, would elicit an eye-roll if uttered by the wrong person. Somehow Hemsworth manages to deliver it without a trace of arrogance. He’s right. ‘The rig on him’ represents the best shape of his life. He’s proud of himself. He’s also kind of grateful for the solace and focus training has given him.

“This last six months, honestly, for keeping my head level and just staying balanced, I’d say exercise has been big for me."

Fitness as a refuge from mental turmoil is a theme celebs often like to trot out. But judging by the current state of his physique, it’s been a particularly productive form of escape.

In his latest role, the thriller Most Dangerous Game, Hemsworth struggled to maintain size, slimming down due to an overload of incidental running on set. “I spent most of the project running around the streets and getting beaten up as well,” he says, as I realise a hike probably isn’t his preferred way to spend a day off. “But it was a great thing ’cause it just kept me moving. I was doing like, 10 kay a day or something at one point, which I’ve never done in my life.”

Hemsworth has since ditched the running due to the toll it took on his body. “I always hated long distance so I never did anything pretty much beyond that (10km).”

liam hemsworth

He’s only recently built the arms that have made global headlines. Indeed, pics of his enhanced guns momentarily knocked tales of Megxit and COVID-19 from the top of news feeds. To rebuild lost muscle, Hemsworth sought the help of Rise Movement’s Jason Walsh, completing gruelling hour-long sessions with workout partners ranging from Jared Leto to Jake Gyllenhaal.

“We do 60-minute workouts or more sometimes,” he says. “It’s just high intensity. A mixture of calisthenics, sled pulls, sled push and lots of free-weight stuff. But we don’t stop for the 60 minutes. You’re sweating and breathing hard, but also moving a lot of weight as well.”

Liam Hemworths's Arm Workout

In LA, Walsh puts him through brutal 60-minute, total-body sessions.

“There are few people who have the natural ability and the body that can absorb everything you throw at it,” says Walsh. As strong as he is though, Walsh believes Hemsworth reaches a higher plane when he’s locked in mentally.

“I can’t believe how well his body responds when he’s not going through stuff,” says Walsh. “I haven’t seen him this happy for a long time. We took advantage of that.” On top of their full-body work, Walsh also gives his charge iso sessions like this arm workout.

Do it three times a week to build sleeve-splitting guns:

A. Iso straight bar: 3-position hold, 10 sec each

B. Heavy DB curls: x 8

liam hemsworth arms

C. Lying cable curls: AMRAP x 30 sec, fast! (goal 20-30reps)

D. Standing Cable /Rope extension: 10 wide/10 narrow

liam hemsworth arm workout

E. Drop-set push-ups: Start with 15 and 10kg plates on your back. AMRAP, then take off 10kg plate and AMRAP. Remove 15kg plate and finish with AMRAP.

liam hemsworth arms

For more of our chat with Liam pick up a copy of Men's Health in store or online.

liam hemsworth mens health cover
Scott Henderson
Scott Henderson
Scott is the Editor of Men's Health Australia, where he oversees all editorial content of the country's largest men’s magazine. As a fitness addict, adventure sport lover, and passionate story-teller, Henderson is committed to living the Men’s Health brand.

Subscribe Now-

Subscribe Now
Subscribe Now

Subscribe Now-

Subscribe Now
Subscribe Now

Recommended to you

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

The Health Scare That Forced Liam Hemsworth To Quit A Vegan Diet

The Health Scare That Forced Liam Hemsworth To Quit A Vegan Diet

Footage Of Liam Hemsworth On The Sled Push Proves He's Still Human After All

Footage Of Liam Hemsworth On The Sled Push Proves He's Still Human After All

Liam Hemsworth Has Seriously Jacked Up, So Here Are His 7 Best Workout Tips

Liam Hemsworth Has Seriously Jacked Up, So Here Are His 7 Best Workout Tips

How Liam Hemsworth Stays Vegan Without Losing Muscle

How Liam Hemsworth Stays Vegan Without Losing Muscle

{headline}

{headline}

Liam Hemsworth Has A New Tattoo, And It's A Very Bad Idea

Liam Hemsworth Has A New Tattoo, And It's A Very Bad Idea

How To Plan A Healthy Holiday On A Cruise

How To Plan A Healthy Holiday On A Cruise

Why We Must Protect The Mullet At All Costs

Why We Must Protect The Mullet At All Costs

{headline}

{headline}

How Osher Gunsberg's Passion Project Started Paying The Bills

How Osher Gunsberg's Passion Project Started Paying The Bills

Why Your Emoji Game Matters

Why Your Emoji Game Matters

8 Movers and Shakers On What The Pandemic Has Taught Them About Life

8 Movers and Shakers On What The Pandemic Has Taught Them About Life

Why Drinking More Coffee Could Reduce The Risk Of Heart Failure

Why Drinking More Coffee Could Reduce The Risk Of Heart Failure

Is Everything We Were Taught as Kids BS?

Is Everything We Were Taught as Kids BS?

Turns Out, Women’s Farts Smell Worse Than Men’s

Turns Out, Women’s Farts Smell Worse Than Men’s

The 10 Best House Plants To Gift For Your Plant-Killing Mates

The 10 Best House Plants To Gift For Your Plant-Killing Mates

MensHealth
  • About Us
  • Contact Us
  • Chris Hemsworth Hugo Boss
  • Terms
  • Terms of Use
  • Privacy Statement
  • About Us
  • Contact Us
  • Chris Hemsworth Hugo Boss
  • Terms
  • Terms of Use
  • Privacy Statement

Brands

  • Women's Health

Our Network

  • Paragon Media Pty Ltd
© 2021 Are Media PTY LTD
Get more from Men's Health

Magazine Subscription Offer

Subscribe Now-

Shop This Offer
Subscribe Now