Posted by on Jul 23, 2014

Peripheral Heart Action (also known as PHA) training is a form of circuit training that was brought to the masses in the 1960’s by the then Mr. America and Mr. Universe Bob Gajda (one of only three men to defeat Arnold Schwarzenegger in competition). Developed by Dr. Arthur Steinhaus, the thought process behind PHA training was to keep blood circulating throughout the body during the entire duration of the workout. By training opposing muscle groups, lactic acid build up was avoided while still allowing for continuous training to occur. High intensity and minimal rest times were absolutes when it came to PHA training. This allowed for maximized body fat loss with minimal muscle mass loss.

How do I set up a PHA workout?

PHA training is a rather simple set up. You will choose two upper body exercises, two lower body exercises, and a core exercise. Normally, higher repetition ranges are prescribed for lower body exercises (10-20), mid repetition range for upper body (6-12), and core training is usually higher as well (15-25). Personally I prefer to do 2 strength oriented circuits and two hypertrophy oriented circuits. The strength circuits will use 4-6 reps for lower body, 5-8 reps for upper body, and 12-15 reps for core. The hypertrophy circuits will use 8-12 reps for lower body, 8-12 reps for upper body, and 15-20 reps for core.

You will repeat each circuit twice with minimal rest between exercises (5-30 seconds) and 30-60 seconds between each set of the circuit. Rest between the different circuits is usually however long it takes you to set up the next 5 exercises (1-2 minutes). If you’re a beginner, do yourself a favor and err on the side of the longer rest duration and slowly progress yourself to less rest over 4 weeks. Use PHA workout for 4-8 weeks and then return to strength/hypertrophy-focused training.

Strength Circuit Set Up – Upper/Lower/Upper/Lower Accessory (8-12 reps)/Core

Hypertrophy Circuit Set Up – Upper/Lower/Upper/Lower/Core

When to apply a PHA workout?

Clearly PHA workouts are best used when the main goal is to decrease body fat. I would recommend that it be performed 3-4 times per week and set up two different routines to alternate between. Choose loads that will allow the workout to be repeatable. Never miss reps and always perform the movements with a fast concentric (lifting) and a controlled eccentric (lowering). For example, if bench press calls for 8 reps than choose a weight you can lift for 10-12 reps. This is a mistake I’ve made myself in the past along with countless other trainees and you are much better off going on the lighter side than trying to max out every single workout. Once again, we are trying to maintain muscle mass and strength, not break records on bench press or put on 10 lbs of muscle mass.

Example PHA workout

CIRCUIT A

A1. Barbell Floor Press x6A2. Trap Bar Deadlift x5A3. Neutral Grip Chin Ups x6A4. Physio Ball Leg Curl x10A5. Physio Ball Elbow Push x12

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

CIRCUIT B

B1. Military Press x5B2. Front Squat x6B3. Inverted Row/Bench Chin Up x8B4. Rack Pull x8B5. Leg Lower x8 each

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

CIRCUIT C

C1. DB Curl x10C2. Alternating Reverse Lunge to Step Up x16C3. Triceps extension x12C4. 1 Arm1 Leg SLDL x8 eachC5. Hanging Knee Raises x15

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

CIRCUIT D