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Don’t Like Traditional Cardio Training? Try PHA Instead!

Updated on November 14, 2011
Bob Gajda
Bob Gajda

If you’re reading this then I suppose you aren’t big fan of jogging or any other form of traditional cardio training. And the worst thing is that it’s not that effective to say the least. Everyday I lots of joggers and aerobic class attendants and they all have one thing in common – it’s lack of results. Month after month I see the same people doing their boring cardio yet still overweight without any changes in their body compositions. From my own experience I can tell you that one of the best ways to gat lean is interval training and in this article I’m presenting you one of the most effective forms of it. PHA stands for Peripheral Heart Action. This form of training was popularized by winner of Mr. America and Mr. Universe contests in 1960s Bob Gajda. According to the theory lying behind this method trainee in order to achieve great muscle definition must train so blood circulates throughout the body instead of pumping it into the one muscle group. In addition to its fat loss benefits it’s also great form of strength training.

To make it work you need to choose few compound exercises that will work your entire body in one workout and move from one to the next as fast as possible. In every workout you need to do five rounds in Group 1 and five rounds in Group 2. Beginners can start with only Group 1 and after a few weeks of training add Group 2. Take 1-2 minute breaks between Group 1 and Group 2. As you can see it’s a very tough workout so you need to rest at least 48 hours between training sessions. Train no more than 2-3 times per week.

Sample routine:

Group 1:

Bench Press 6 reps

Barbell Squat 8 reps

Barbell Bent-over Row 6 reps

Deadlift 8 reps

Hanging Leg Raise 6 reps

Group 2:

Clean and Military Press 6 reps

Barbell Lunges 10 reps, 1rep (left and right)

Weighted Pull-up 6 reps

One-arm Kettlebell Swing 10 reps, l rep (left and right)

Slow and Controlled Sit-up 10 reps (4 seconds up and 4 seconds down)

For more training info visit my blog


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