to those with a few years of training experience though, it is well known that increasing muscle mass and decreasing body fat are two conflicting goals. most people fall into the trap of increasing their workout intensity by turning to low weight, high reps, and minimal rest in order to decrease body fat. a much more realistic expectation is to decrease body fat and maintain muscle mass (which in my opinion is truly the holy grail of fat loss). the problem with this approach is you are giving your body no reason to maintain your hard earned muscle with the use of low loads and high repetitions. 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). high intensity and minimal rest times were absolutes when it came to pha training. you will choose two upper body exercises, two lower body exercises, and a core exercise.
you will repeat each circuit twice with minimal rest between exercises (5-30 seconds) and 30-60 seconds between each set of the circuit. make it a point of focus to rest as minimal as you can tolerate. you don’t want to lose your pump and the goal is to keep all muscle groups getting a continuous blood flow through the entire workout. pha workouts are best used when your main goal is to decrease body fat. for example, if bench press calls for 8 reps then 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. pha training is a great way to lose fat and maintain muscle and strength. *these statements have not been evaluated by the food and drug administration.
when it comes to training goals, most people would tell you they want to gain muscle and lose fat. pha training is great to not only maintain lean muscle mass but also for fat loss. when you alternate sample workout – option #1: barbell squats: 10 reps; lat pull downs: 10 reps; push ups: 10 reps; romanian, pha workout plan, pha workout plan, pha training bodybuilding, pha training results, pha kettlebell workout.
pha training: what is it and who is it for? peripheral heart action (pha) training is a type of circuit workout that bodybuilder bob gadja made it a part of his fitness routine two decades. but there is a solution, and it’s called peripheral heart action (pha) training. it’s a type of circuit training, pha circuit, pha training with resistance bands, bodyweight pha workout, tactical pha training
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