Chris Hemsworth Arm Workout with Ross Edgley | Bicep Occlusion Training
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- Опубліковано 27 чер 2024
- Chris Hemsworth has just shared a video of a sickening arm workout with Ross Edgley. In the video, Ross can be seen explaining the principles of Occlusion Training as he attaches the cuffs at the top of Chris’ biceps.
They then move onto a really simple workout of 4 sets, made up of just 2 exercise, which include:
Workout - 4 sets
10 reps of 10kg dumbbell hammer curls
5 second isometric rope hold (right arm on top)
Followed immediately by a
5 second isometric rope hold (left arm on top)
Even after just one set, Chris started saying how sick he felt, combined with the huge pump, cramping and burning sensation from all the lactic acid in his arms.
Occlusion Training, also known as Blood Flow Restriction or BFR, allows arteries to pump blood into the limb, but restricts the blood flow in the veins out of the limb. Trapping the blood in this way will pump your arms much like filling a water balloon. This causes cellular swelling, increased oxygen demand in the muscles and build up of waste. This causes a lot of metabolic stress which is a major mechanism for growth.
At the end of the workout, Chris can’t get the cuffs off quick enough and remains in pain for a while after they’ve been removed.
Although there are lots of different straps and tourniquets you can buy for blood flow restriction training, Ross uses the Kaatsu original BFR kit, which includes elasticated air bladders combined with an air compressor to control the pressure.
Ross is currently working on a 6 episode series with Chris which is being created for National Geographic.
0:00 Strapping on the blood flow restriction cuffs
0:20 The workout
1:00 Intensity of the workout
1:37 Benefits of blood flow restriction training
2:03 Painful training aftermath
2:57 Kaatsu cycle 2.0 BFR kit
3:14 Lactic acid and growth hormone
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I did the Chris Hemsworth Thor workout for 6 weeks. See what happened here - ua-cam.com/video/ee0Crvfnvxg/v-deo.html
BTW Luke, I LOVE your cousin Ed's music😉
Have you ever tried occlusion/blood flow restriction training?
I plan on trying it but hesitant
I’ve been doing occlusion training right now. I never let my arms be so restricted though that I feel a tingling in them. If they are tight they need to be loosened slightly.
Thanks mate - what do you use to restrict the blood flow?
@@LukeSherran I had a manufacture of BFR bands approach me to try out their new bands. They are just a prototype but they are working pretty good.
@@Fitand50Formula Oooh, now I'm really interested. Are you reviewing them on your channel?
I don't know I don't think that is really a good idea for the risks that it comes with at least not having it that type for that long you can actually do some pretty good damage like that if you're not careful
Have you experience any advantages by using that method?
Used this in knee rehab after a torn ACL. Very effective
AMEN BROTH🙏🏼
HAIL SAITAN!
I’m not a medical guy but this intuitively seems a bit unhealthy to me like it would lead to clotting/a stroke. Would love to hear a dr’s opinion.
I'm actually inclined to agree. Although a lot of research seems to have been done into this, I think my concern is safety of the average gym goer. If they simply restrict blood flow with i.e. resistance bands too tightly or for too long, this surely has some health implications. Even in this video where Ross is overseeing his training using professional equipment, the discoloration of his arms feels like it was too much. That said, I don't know enough about this to have anything other than a passing opinion.
This is a method of training from Japan called the "Kaatsu" method. It has been used since the 1970s and most of the benefits from the exercise method were not well understood. The important thing here is that you are supposed to control the pressure to create an environment where you are still getting adequate arterial blood flow but restricting/slowing the blood return, thus why its primarily used in rehab with a trained medical professional and not in gyms. The current understanding is that by using BFR you force the body to recruit more type 2a and 2 x muscle fibers instead of the body first having to exhaust your type 1 (aka endurance/oxidative) muscle fibers. I would not recommend the use of BFR without doctor approval as placing them on the legs for extended periods of time could essentially lead to high amount of lactic acidosis, hyperkalemia (high potassium) among other factors that could lead to renal failure and cardiac arrest. The most relevant example i can think of is window washer in a harness who gets stuck for whatever reason and sits there for upwards of 15 minutes, when the pressure/blood flow restriction is relieved; they can end up in kidney failure and possibly cardiac arrest. The reason for this is essentially traumatic rhyabdomyolysis aka Crush Syndrome. I hope this helps.
@@TXflightmedic excellent input. if i may add to this. While i do not have good data to back this, i think we can hypothesise this might lead to chronic venous insufficiency and its associated complications which are not insignificant (chronic swelling/varicosities/ clots / poor skin health including ulcers etc)Perhaps one could use very limited occlusion time ( only max weight set) to achieve maximal pump but this in turn may not be useful in the long term. So tempting for lagging body parts….
@@LukeSherran the word average gym goer never got the arms to look like either of these guys. This 'average' comment is typical hate on someone who thinks out of the box.
@@EdoHDpro You've managed to completely misinterpret the meaning of my comment. I was talking about safety concerns of the "average gym goer" - in this context, average meaning typical not a reference to the size/quality of their physique. I have no hate towards Chris or Ross whatsoever. I've also since spoken to an ambassador at Kaatsu and spoken about their product in detail. My conclusion thus far is that while Kaatsu bands are safe for those that know what they are doing (the cuffs monitor and continuously adjust pressure to occlude venous flow only), someone might try and replicate this with i.e. a normal cuff, and potential apply too much pressure that occludes both venous and arterial flow.
Watching this made my arms feel tingly. I don't think as someone who has had blood pressure issues in the past, I should ever try this.
How did you resolve your blood pressure issues? I am having them atm and any advice would be appreciated
@@mrplow8333 Honestly, just better eating habits alone helped, but going from 302 pounds to 210 really helped. I try to intake a lot of foods that are known to lower/regulate blood pressure since i dont have health insurance to get medicine. Blueberries and flax seeds in my smoothies, spinach/kale/bananas, etc. I dont eat red meat or pork as its known to cause blood pressure issues.
For about a year and a half, maybe 2 years when i did my initial weight loss, i was strictly vegan for the sake of keeping my bloodpressure in check, but now that i weigh a lot less and exercuse a lot more, i eat fish and chicken pretty safely. Dont eat a lot of sugar or intake caffeine/nicotine on the regular, all of those are bad for blood pressure. Salt content is both good and bad. You need to have a leveled amount of salt in your body to properly maintain a decent amount of water, and it also helps keep your bloodpressure from bottoming out. However, too MUCH salt can lead to elevated blood pressure as well as water retention. So its definitely a balancing act and it differs for each individual.
My biggest piece of advice is just to exercise at least 30-45 minutes a day and give your body the nutrients it needs from foods that help with hypertension. Exercise lowers BP and so does a good diet.
@@joshkrueger2160 thank you, i will take your advise with great appreciation.
Maybe try do get into it slowly if you're interested in trying
Can I ask why you think that would matter?
I love it Luke!!!! Blood restriction work is AWESOME!! BTW I love the intensity 👍
Thanks mate, it was really interesting reading more on BFR training while making this video. Will definitely try it again!
@@LukeSherran I’ve seen so many people try this method. Hi I will have to give this a try!!!!
@@ChancyFit me too!
You are a genius man , the ultimate trick to gain instant growth
This is a great video, Luke. Clearly and concisely explained and the additional visual aids you used to explain how the blood flow works etc just makes this even better.
No I don’t trust this bullshit. Seriously need a medical professional before a start choking off my limbs till they’re purple…that shit does not seem natural or good for anyone
My physical therapist wanted to do this for my leg muscles after Total Knee replacement. I was having a small lag trying to straighten my leg out doing extensions. My orthopedic told me to absolutely not do that, he gave me some simple exercises to do at home, and within two weeks I’d corrected the problem. I did see a couple other guys using this method in there, although I’m not sure they were that tight.
Why did your ortho say not to?
My goodness your physical therapist seems like a scam
Blood flow restriction is commonly used post operatively to provide a strength stimulus without having to use heavy loads to do so. Most who work in this field and are up on current literature, understand it's potential usefulness and safety. That being said, if your already high-risk and also on blood thinners after the total knee arthroplasty, I can understand holding off.
Thank you Chris.
It hurts so bad it’s good 💪🙌
This should be called
"the Ultimate Warrior workout".
This is both fucking awesome and terrifying at the same time
"The blood restriction shoots growths hormones to the roof! "
*I look at a rubber band, than down my pants and smile*
that's funny man
Thank you all for the love, support you showered on me, I hope you never stop watching my activities.
I'm down to try this 🤙💪🔥
You gotta inject the juice of the gods to become rune king Thor
I agree I have done Occlusion Arm Training in the past and this works really well with Light Weights, if your used to a good pump then this is basically it by not taking a Supplement.... The bands shouldn't be to tight but they will get tighter the more intense the pump gets.... I accept a Dr's opinion however I had 0 issues and all my blood tests I had taken whilst doing this type of training again with 0 issues
Chris in the hospital: uh I’m feeling weird
Trainer: no no no keep going
Yeah sure. He does this type of thing.
And gear.
Blood flow restriction training. Used a lot in injury recovery. It makes it so you can use lower weight to get the results of a heavy weight.
good to know - any resources on how to use it for delt damage recovery?
my left shoulder is F**ked 🙂
Yes, so why are they using it with heavy weights? And keeping it on while they do all kind of weight circuits with different exercises? It's a complete misuse of a tool that can be used effectively in a certain manner. Typical celebrity trainer bullshit.
@@salvadorromero9712 nothings says you can't. I'm sure he could lift a lot more than what he's doing in the video. It's more than likely a lighter weight to him.
@@bvrsqzr3569 If that is the case he is *completely* wasting his time, because he therefore would not be getting anywhere close to failure on his sets.
I'm not passing judgment on the size of his weights, which I didn't even notice. He is doing relatively low rep sets (which I charitably assumed were at least being done close to failure), then running around the gym like the Ultimate Warrior with his biceps bands to do his next (low rep) exercise on his cute little celebrity trainer circuit. This is nothing close to a prescribed or remotely appropriate use of this equipment.
I've never done it myself because I don't have the education to do it alone. But it is truly effective for those who know what they're doing. If you are a amateur looking to try it by yourself please do not try it without a experienced person, hence me not doing it yet.
I do these every other bicep workout. I don't let it tighten to the point that it tingles and hurts. It feels great after. Sore for days.
How many times do you use it for a week?
@@arimulyana Once as I don't want to do it too much. It really helps give that feeling of destruction. You don't want to do it too much, or too tight, or for too long per bicep workout. Had to raise my protein intake to keep up with the body craving it more.
Soreness isn't an accurate indicator of hypertrophy. You're just extending your required rest period on biceps for no extra gains
@@silverhost9782 I'm glad you said it.
Hey Luke - would it be alright if I used your BFR blood flow animation in one of my own videos? With credits to you of course. Please let me know - and great video! 💪
Sure, go for it 👍
That trainers voice would do my head in before too long. lol. Arm bands Could be dangerous for some. check wit ur doc. ty 4 vid.
WOW!
Just wondering what the risks of blot clots forming with this restrictive method are....
“Growth hormone goes through the roof” 🤣🤣🤣
Do people do this at end of a normal arm work out or as a main workout?
Does this cause muscle growth or is it just for the pump
You forgot to mention the special sauce he takes !!!!
Savagery. I’m in the gym now doing something like this and my arms are getting savaged
Does that work on calves too?
What gears does Chris uses? Any Dr around?
Don't EVER restrict blood flow on any body part !. This will end up in hospital stay
True but its safe if done properly....tighten your band 70% instead of 100 , go with light weight,Don't do a lot of exercise just 2 or 3 and rest between each set would be 30 seconds..
😂😂😂😂😂
One of my arms goes this colour without these straps without curling does this mean I have restricted blood flow in that arm?
That's why Chris look so good shape in Love and Thunder 🔥
It's got very little to do with the workouts and more to do with the copious amounts of steroids he takes.
I really love doing a hard workout coz I can feel my body and I can prove that I'm stronger 💪💪💪💪💪😎😎😎💗💗💗💗💗
The fact that someone who trains like Hemsworth does is THAT destroyed after such a simple workout is the testament to the effectiveness. Cheers!
Nope, the results are just the steroids
I bought straps and did the same sets and reps, didn't feel like enough is this the last workout on arm day ???
Thanks for showing that workout. I sometimes feel bad that I don't have that Hemsworth body. Now that I see he is doing something I'm not willing to do, I'm a lot happier with how I look.
He's also not natural, so unless you take PEDs, you'll never have a body like his
Please don't think he got in to his shape purely by doing this. It's clear it's his first time and he was already in good shape.
@@CallipygianMoose fair point.
He was on steroids btw. That jacked-up physique of his ain't natural.
@@nikhilrao3448 You don't have top tier genetics at all if you think that. I have a lot more muscle than Chris, and am probably leaner too. I would say at 16 I had his physique or within 5 pounds with same leanness. Has he said he was on steroids? It's amazing what I see on the internet. Most people don't have good genetics, but at the same time so many of you guys have NO IDEA AT ALL what's possible natty with the right genes. I think you would be shocked if you knew, but you would never believe it, most people never do. No one ever believe i'm natty when I say I am. If you want to have tons and tons of muscle and be lean as a natty, then you better be able to lift really really heavy as well, so that's a tip. A lot of bulking and cutting as well.
This is hilarious! I do BFR 3 times a week and it burns like hell. Lactate is the majic! Forces type 2 muscles to work. I'm making excellent strides. BTW: I'm 67.
If you lactate while doing this, please seek medical help buddy
@@mongoose621 I think he is talking about lactic acid buildup
@@mongoose621 underrated comment. +1 internet point.
Hrt at 67?
That’s nuts
Was that done on cycle or the training mode?
My God man.... as if Chris needs his arms to look bigger. He already works out like a beast. I'm not sure I could do this... I hate the feeling of blood restriction
Don't do it your capilaries will explodes over time.....
He's also pumped full of steroids...
Lactic acid build up sooo painful wouldn't want to try this
If I did try it, I wouldn't want my first time to be with Ross! 🤣
These guys that are training him no just how to train each muscle to support absalute maximal results in the quickest time through shocking the muscle and forcing to grow from different movements and super sets, these are probably top paid personal trainers he's working with.
Ross Edgley is a knowledgeable freak in his field - he's written some great books and achieved some crazy things. Completed the first 'tree-athalon' (triathalon carrying a 100lbs tree) and spent 157 days at sea to become the first person to swim round the entirety of Britain.
The caps on those hgh bottles must be really tight.
It’s a great exercise especially if you’ve got elbows problems or recovering from injury but as for increased growth there’s still skeptics on wether it’s superior to normal training MINT
Hey mate, how are you? Yes I always thought of it as a rehab tool, but reading the papers on it, BFR done correctly with light weight can be as effective as training with heavy weight without BFR. It can also be used to increase training frequency without hampering recovery. I definitely need to read more into it! Hope you and family are all well!
@@LukeSherran it was massive in the late 80’s Luke but lost popularity as it never produced the gains it proclaimed and I’m sure I’ve got some old FLEX’s and Muscle & Fitness with articles in them lol MINT
@Grey Wolf Fitness ahhh, before my time mate - I was born in the 80s so didn't start going to the gym until the 90s! I'd say I was still a spring chicken, but I don't think that's true anymore... 😂
@@LukeSherran haha that just makes me feel really old lol MINT
2:19 I thought he will go ''OH my GOODDD!!'' like he acted in Thor Ragnarok after watching prisoner beside him pardoned from life LMAO
How long can you keep those on? I remember trying this but was told not to keep them on long
'Till you feel like shit I guess lol
What brand or system is he using?? I can’t seem to find ones that you can inflate for equal pressure on both sides.
It's the Kaatsu Cycle 2.0 BFR Kit - see here 2:57
Chris “juiced to the hilt” Hemsworth
We can all agree that he never disappoints us with his content
I know just how he feels when he says he feels like throwing up. I feel sick to my stomach during a workout or bike ride. Last month, I went bike riding in 90-degree weather after eating protein and I got sick twice.
hahaah Ross laugh is evil. Good to see Thor is human and found that workout hard!
Yeah, that's definitely the laugh of someone who enjoys watching people in pain! Really entertaining to watch though...
Seeing Chris struggle with 10kgs gives me motivation to keep working out with mine
10kgs with his outward blood flow restricted. i'm 8 inches shorter than him and curl 35lbs. i'm sure he can curl 50lbs+ at his size without the restricted blood flow.
You should never seek motivation from anyone who isn't open about their steroid use.
Since in the documentary "Limitless" came out that Chris has a highly chance to suffer from dementia, I guess that using techniques like this could increase or already have increased the chances drastically, as they prevent the blood and also the oxygen flow getting back to the brain, what in turn is the reason for Chris feeling uncomfortable during this exercise.
Fuck yeah. I would try that if I had a trainer to guide me along
*But is this safe? Is it a good idea to use them in training?*
Cant we use this in sprint training
I really respect how miserable he felt, and it shows what kind of work you really have to do to get a body that looks like that.
Dude, chris is on gear.
@@jonathanjacobs1870 exactly. His arms are thicker than his legs aswell which looks stupid.
don't forget the steroids.
@@brandonlangstrom how do you know that?
You are completely missing the gear he is on. It's not even a secret at this point. If you know anything about body building it's a week known secret just how bad the PED use it.
I don't necessarily think steroids are outright bad. What's even worse is the denial of their use and all of the fake nattys out there.
Hollywood does this as part of the whole superhero look for comic book movies. Trying to look like the superheroes from the comics. That's not possible naturally. The whole lie of them pretending to be natural is the most disingenuous part of it all.
Yes they definitely do put in the hard work in the gym. They are getting paid millions and are more constrained on time to get freakishly massive. Most are hitting the sauce. It's a well known "secret" in Hollywood with these superhero movies.
Like, it's comic book movies and it's Hollywood with millions of dollars on the line. So I get it. The only problem with this is lying about the gear and actually doing puff pieces saying you can do what they did.
Like GTFOH! The veins along with that much mass is a dead giveaway of gear. They don't talk about it because then what shatters the illusion.
I actually suspect a lot of these actors sign NDA agreements where they are not even allowed to talk about the substances they are on.
If you don't understand what is natural and how to spot someone on gear then you should really education yourself on this. "Fake nattys" are everywhere. This even includes TRT as that is literally not natural.
Check out the "More Plates More Dates" UA-cam channel as he covers this exact topic all the time with this nonsense. He has an extremely in depth knowledge of these compounds as he has educated himself deeply on them and has a lot of first hand knowledge of using many of them.
Is this recommended for intermediate ?
Chris is around 192cm tall with such insane body building, that's insane...😲
Don't be silly he's definitely on a cycle.
190
@@oggy4418 🧢
@@dkitis6239 😘
@@oggy4418 Doesn't seem to be. You guys definitely don't have those top tier natty genetics.
Juiced up
The making of Thor 😍
He did look amazing in Thor : Love And Thunder though. Best ever .
Nice tri’s
anyone know where to get the hat Chris is wearing in this video???
How many times a week should you do this and well will these work for the chest and shoulders?🤔
You can't restrict blood flow on joints, chest, or the abdomen. It's the same as a tourniquet, just not as tight
Is this healthy? I want to try it. But I also don't want to die from a sudden rush of blood to the heart and brain.
When he said yeh yeh yeh yeh yeh ,I think that amara from (ninja hattori) is coming into him😂
I lifted 4 days a week for 6 years, everything on point, Hemsworth got bigger gains in 6 months
Really? What' your height and weight? Maybe it's genetics. I have fantastic genetics for lifting, and have far more muscle mass than this guy as natural, and I think i'm leaner than him as well. Maybe you're not eating or training right as well. I have done a lot of bulking and cutting, and that has added tons of muscle for me. I also go very very heavy. I have benched 405 for 3 as a natural. I curl 80 pound dumbbells as well, and I know that very very few people will hit those on gear or off, but you need to get your lifts up as much as you can if you want to be big. Bulk up and get your lifts ups a ton, and then trim down slowly while at the very least maintaining. You can get his physique I think, unless your genetics aren't great. Seriously try your hardest, you'll surprise yourself.
And the leg workout ...when?
I do it weekly almost to the point where I'm not sure I can lift my arms to remove the bands (have had to use my teeth before). You can make it painful as hell. Aiming to build more mental strength and hopefully build collagen in my joints. Only criticism I have is I'm not sure it works as well for the places I need it most (aka strengthening collagen in the AC shoulder joints)
His trainer reminds me of Ben Stiller from Dodgeball when laughing. 😂
What is the name od brand of the BFR-device??
Kaatsu
I heard that Chris will be playing Hulk Hogan in an up coming film.
Can that be confirmed?
There is no official release date yet, but yes, it's true. I did a video about it here ua-cam.com/video/0QZJsiARsOc/v-deo.html
Not gonna lie. I want to try 😂😂.
An isometric hold would give the same results without the risk
Stretching the fascia tissue is why this is effective for someone just wanting size and not particularly strength
Now is he gonna do occlusion training on his legs?
Use piano wire torniquet to better stress your arms , try it !
Para que se ata los brazos?
Shit, my arms go bruised and purple without straps... is this normal? I get like little purple patches.
Only thing I'm worried about is the safety of it, can it really cause blood clots and kidney failure?
Won't the band tension restrict both the inflow and outflow of blood? How does one selectively restrict inflow?
Yes, the pressure needs to be enough to restrict venous flow but not arterial flow. Apparently this is to do with the amount of tension applied. The Kaatsu bands are supposed to monitor and adjust automatically, but I would say there are health risks of someone trying to replicate this with i.e. a resistance band, unsupervised, that does it too tightly.
this kind of training has been done in Thailand and Cambodia for centuries in kickboxing....
Absolutely on stetiods, you can't look like that without them.
F n strong big arms. General biceps
That burning sensation is BLOOD hit red light at traffic jam. Not muscle fatigue for sure
What brand?
Yeah, even as someone who has a bit of medical knowledge, this genuinely building toxins up. It's actually pretty dangerous if left on for more than 15 minutes.
Will the progress be permanent 🟥
The Hulk was right, Thor got baby arms!🤣
A lot of people perceive isometrics as nothing due to fact that you're essentially still while doing them properly. But that's certainly NOT the case.
All natural
You do what you gotta do for the acting role.
A temporary spike in GH doesn't seem worth the pain. How would that help though? Even if someone used GH just one day there would not be any noticeable results. You have to maintain high levels over weeks to see results but when you stop it begins to reverse anyways.