22 reviews for Deadly Efficient - Train Like The Red Hood
The Red Hood, a ruthless and skilled vigilante in the Batman Universe, is well known for his peak physical condition, aggressive fighting style, and jacked body! He's a complete badass, so I had to create a program that lets you train to build an athletic, muscular body like his. We all know the life of a vigilante is busy, which is why I’ve designed this program using a special weightlifting technique that allows you to achieve Red Hood-level results without spending more than 4 hours a week in the gym!
In this program, we will be using PHA (Peripheral Heart Action) training. PHA training involves alternating between upper and lower body exercises with minimal rest in between. Your rest intervals should be short, but long enough to ensure that cardiovascular fatigue doesn’t limit your ability to push your muscles close to failure. This technique not only saves time but also keeps your heart rate elevated, providing a cardiovascular benefit while you strength train. Here's how to do it:
Perform one set of your first movement
Rest as little as possible
Perform on set of your second movement
Rest as little as possible
Repeat this process until you’ve completed all your sets
When there are three exercises in a group, the process is the same but with one extra movement added in. You will alternate between the three exercises with minimal rest in between each, ensuring that you maximize both time efficiency and cardiovascular benefits.
Important note about rep speed- For all the movements in this program, perform the concentric portion (the phase when the active muscles are shortening) explosively, with the intent of moving the weight quickly. This approach maximizes muscle motor unit recruitment, leading to faster rates of strength development.
The eccentric portion of each movement (the phase when the active muscles are lengthening) is crucial for building muscle. During this phase, focus on controlling the weight at a slow tempo, taking about 2-3 seconds for each eccentric phase, and aim to get a good stretch in the active muscles.
Explanation Of Concentrics/Eccentrics: Video
Complete the following warm-up before every workout:
5 Minutes moderate intensity cardio
Hamstring Sweeps x30
World’s Greatest Stretch x10/side
Man, 24
3 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Love how this program is quick but affective at give a great pump. I would recommend this work for anyone who doesn’t have enough time throughout their day to get in a good workout.
Reyes Saúl F.
Man, 193 weeks complete
4 years of prior experience
As expected strength gains
Less than expected muscle gains
I like this workout, simple and efficent, for those that want a muscle while having being athletic, my advice is to remain consistent, if started, do the effort to finsh it and stay 2 weeks with the same weight before moving to more heavier weights
Isaac S.
Man, 183 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Pretty good
slbuckingham05
Man, 563 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
The program is solid. But it repeats same exercises too often without enough fresh exercises. It gets old after 3 weeks
Mike N.
Man, 463 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Great program to change this up and I’m getting in and out with maximum effort
Anonymous
Man5 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
One of the best free programs out there, period.
Heather R.
Woman, 393 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Overall a good program! Could use a little more diversity but saw strength gains and muscular trim
Eric C.
Man, 563 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Great workout. Needed to switch thing up because of the knees. 56 hrs old. Fitness increased measured with Strava. Add a run, row , or bike into mix and you have a great CrossFit workout. 5 stars
ClivoTV H
Man, 267 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Solid
Ryan Shave
Man, 463 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Great variation!