ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel


Updated on February 28, 2012

Strength & Cardio Training in One Workout


"I hear the water, I see the birds, but Master what I truly seek is a training program that gives me both strength and cardio benefit."

"Grasshopper, looking forward sometimes requires looking backwards, search the 60's for the program which brings you the truth; search out P.H.A."

Peripheral Heart Action, known as P.H.A. was popularized by Bob Gajda (Mr. America 1966). It was the training program followed by Bruce Lee, the martial arts legend who was nearly cast as the Shaolin monk in the TV series "Kung Fu".

Similar to circuit training, with focus on strength and cardio, this program pushes blood through the muscles by alternating upper and lower body resistance exercises. The movement of the blood avoids localized congestion in one muscle and therefore limits the pump and build up of lactic acid. Perhaps that is why the program was not used more often by some bodybuilders as they could not forgo the pump. But the program does build muscle; just take a look at Bruce Lee or better yet Bob Gajda.

Five or six compound exercises are grouped in what is known as a cycle. All exercises in the cycle are completed for 10-12 repetitions and the cycle is repeated for up to five times. Each time through the cycle more weight is added and just enough rest is taken to allow for the completion of the prescribed repetitions. As the lifter becomes more conditioned a second group of exercises can be added. If time or stamina is limited do 3 cycles of a group of exercises with the goal of working up to a total of 5 cycles. The most ambitious of you can do 5 cycles of two groups per workout. Now that is a tremendous amount of work and will keep your metabolism peaked for hours after the workout ends. Burn baby burn; say goodbye body fat!

Here are some sample group:

Group 1:
D. Overhead Press
Wide Lat Pull Down
Standing Calf Raise
D. Lying Press

Group 2:
Dead Lift
D. Seated Press
B. Curl
Bench Press
Leg Raise

Group 3:
D . Incline Press
Front Squat
B. Bent Over Row
D. Clean and Press
B. Upright Row
Hanging Knee-Ups

Peripheral Heart Action maximizes effort in a minimal amount of time. Increased strength, improved cardio function, and body fat loss are the program's greatest rewards.

"Master, I found the P.H.A. program you spoke of but I have doubt and fear it will not work for me."

"Grasshopper, do not be blind, you have seen the truth; your fear is the only true darkness."


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)