15 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
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!
Nick M.
Man, 465 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I’m 46 years old. I’ve been weight training intermittently over the last 30 years. This program is an excellent full body training program.
Middleton1371
Man, 225 weeks complete
7 years of prior experience
More than expected strength gains
More than expected muscle gains
Honestly, it's a good program. It's definitely a program I'd recommend for a powerlifter off-season.
wasibul haque M.
Man, 178 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Paris demers is truly an great coach and this program was what made me powerfull Stronger and more muscular, this program is great for intermediate and advanced lifters
Shreya A.
Woman, 343 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Great progressive but not too complex series that I could easily customize as needed but always felt challenged - saw notable muscular tone and results!
Emily R.
Woman, 313 weeks complete
8 years of prior experience
Less than expected strength gains
As expected muscle gains
Overall the program is great. I had to add some reps and lower the weights to make it a "toning" workout. Switched out a few movements for the equipment I had and the pulls up since I can't do them to make it worth it. I recommend this program for anyone who is able to workout with little rest times.
Eric Dehghan
Man, 513 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Good program overall. I don't have all the equipment needed in my home gym, so i switched out as needed. The focus on explosive motion, followed by slow eccentric motion is perfect for martial artists. I had to reduce most my weight to compensate for the increased reps and slow eccentric.
Ben T.
Man, 183 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
This program is very challenging but that also means it is very rewarding. Each workout kicks my butt every time, but I feel so powerful when I push through and finish.