PHA-Your way to a better body!

Peripheral heart action ( PHA ) training was first introduced by Bob Gajda who won the 1966 Mr.American bodybuilding title. This type of training was an early form of circuit training. You basically perform two to three circuits of 5 exercises per workout, with each circuit being performed 3-4 times. PHA training is great to not only maintain lean muscle mass but also for fat loss. When you alternate exercises for the lower body and upper body you create a full body lactate effect. What is this lactate talk? It has been shown that there is a direct correlation between lactate production to the output of growth hormone production. Again why do you care with this science talk? Increases in growth hormone has been shown to boost the body's ability to burn fat. This you care about! Then the addition of the core work gives you a total body circuit.

The following is a simple template you can follow to structure your workouts

CIRCUIT A (12-15 reps per set) ** I have found using rep ranges between 8-15 works as well

A1. Horizontal pushing exercise ( ex:incline bench, decline bench, flat bench press etc )

A2. Quads-dominant exercise ( ex: squats, goblet squat, leg press, front squat etc )

A3. Horizontal pulling exercise ( ex: seated row, t-bar row, bent over row etc )

A4. Hamstrings-dominant exercise (ex: deadlift, glute-ham raise, leg curls, pull through etc )

A5. Abdominal exercise ( any you like )

**No rest between exercises within the circuit (or as little as possible). Perform the circuit three-four times.

CIRCUIT B (12-15 reps per set) ** I have found using rep ranges between 8-15 works as well

B1. Vertical pushing exercise ( ex: overhead press, lateral raises, front raises etc )

B2. Quads-dominant exercise ( ex: squats, goblet squat, leg press, front squat etc )

B3. Vertical pulling exercise ( ex: pullup, chinup, lat pulldowns etc )

B4. Hamstrings-dominant exercise (ex: deadlift, glute-ham raise, leg curls, pull throughs etc )

B5. Abdominal exercise

**No rest between exercises within the circuit (or as little as possible). Perform the circuit three-four times.

This circuit is optional and most workouts you will be fine with just doing A/B

CIRCUIT C ( 12-15 reps ) ** I have found using rep ranges between 8-15 works as well

C1. Biceps exercise

C2. Lateral work for the legs ( ex: band walks, lateral step up etc )

C3. Triceps exercise

C4. Glute work specific ( bridge, donkey kicks etc )

C5. Abdominal exercise

**No rest between exercises within the circuit (or as little as possible). Perform the circuit three-four times.

Quick 3 considerations for fat loss

1) Your workouts need to be frequent- I realize this is obvious but it needs to happen if you want the best results. Working out more frequently will give you a more elevated metabolic rate therefore you will burn more calories.

2) Training sessions need to be under 45 minutes-You have to remember that you will be starting each workout in a energy deficit since you will be cutting your calories on a fat loss plan. The fact that your energy levels will be lower wont allow you to keep up a high intensity workout for anything over 45 minutes or so. I by no means am saying not to push it however! If your workouts are designed well enough then by the 45 minute mark you should be gassed anyways.

3) Center your workouts around exercises that are the most effective for fat loss-Some exercises are just better suited for fat loss more than others are. Any multi-joint exercise will usually reign supreme. Below are some of the money exercises that should be included in any stud fat loss program.

Any variations of the below exercises works of course
*Deadlifts
*Pull-ups ( or any full body pull like inverted rows, chins )
* Push presses, presses in general
* Squats
*Step-ups
* Cleans

GO DOMINATE!