training or peripheral heart action training is a form of bodybuilding circuit training that was popularized by former AAU Mr. America and Mr. Universe Bob Gajda in the 1960s. … A common approach with PHA training is to alternate from upper body to lower body and back again
The theory behind a PHA workout is simple. By alternating upper and lower body resistance exercises, interspersed with short bursts of CV activity, your heart rate remains elevated throughout the session; which conditions the heart whilst the resistance exercises tone and strengthen all around the body
So how does it work? The purpose of PHA is to keep blood circulating throughout your whole body during an entire workout, specifically by getting the smaller central muscles around your heart to work first, followed by the larger, peripheral muscles in your arms, legs, and abs. This is in contrast to basic circuit training, which is designed with the goal of getting lots of blood pumping into one specific body part or specific set of muscles in one area of your body.
The way that you achieve this “blood pumping all over the body” effect is to conduct a series of exercises that alternate between one exercise for your upper body or torso, and then one exercise for your lower body. These exercises are done as a circuit, 3-6 times through, with 10-15 repetitions per exercise—a relatively rapid lifting tempo with minimum recovery between sets
I feel that PHA is the best way to go for anyone starting with circuit style training. This way they can do a circuit and build their fitness and lose fat, without having to encounter too much muscular fatigue in one area, which they might not be able to handle in the initial stages. Even for advanced trainees, this style of training can work wonders!
10 Press ups
10 Lat Pulldowns
10 Ab Sit Ups
10 Leg Extension
10 Bench dips
10 Leg curls
10 Ab Oblique Twist
Repeat from the top – 3min Rower to 10 Ab Oblique Twist