Everybody knows how boring cardio can be sometimes. Fortunately there is a more challenging and highly effective fat loss program, known as PHA – or Peripheral Heart Action Training. With PHA training you can build muscle while simultaneously working your cardiovascular system.
And unlike regular cardio, you’ll actually enjoy it.
What Is PHA Training?
PHA is an intense form of circuit training, designed to force blood flow into different parts of the body as you change exercises. This creates a demanding cardiovascular workout while training for strength at the same time.
The system was developed in the 1940s by Dr. Arthur H. Steinhaus, a professor of physiology at George Williams College. It was popularized in the 1960s by his student – Bob Gajda, the 1966 AAU Mr. America and FICH Mr. Universe winner. Gajda took the principles he learned under Steinhaus and built them into a comprehensive training system that was featured across multiple issues of Iron Man magazine. Charles Poliquin was among the later advocates. It’s one of the most effective training systems in the history of bodybuilding – and one of the most forgotten.
How PHA Works: The Lactic Acid Solution
Circuits are a great way to burn fat and get in better shape. There is, however, one problem with regular circuits – the burning lactic acid build-up, which can make you exhaust very fast.
Here’s what happens. When you train the same muscle group repeatedly in a circuit – say, squats followed by lunges followed by leg press – lactic acid accumulates in the legs faster than the body can clear it. Midway through, you’re either grinding through sloppy reps or forced to drop the weight so low it stops being useful. Neither is ideal.
PHA solves this problem by alternating upper and lower body resistance exercises. The blood movement prevents localized congestion in one muscle and therefore limits the pump and build-up of lactic acid. While your upper body is working, your lower body is recovering – and vice versa.
Your cardiovascular system is forced to work extra hard to divert blood to your working muscles continuously, which creates greater energy expenditure per workout than standard circuits.
A study published in the European Journal of Applied Physiology found that PHA workouts increase maximum oxygen consumption as well as muscle strength. Participants maintained a heart rate of 60–80% of maximum – enough to deliver real cardiovascular benefits.
After 12 weeks, they also experienced a significant reduction in resting systolic blood pressure. You get the fat burning of cardio, the muscle stimulus of resistance training, and the time efficiency of a circuit. All in one session.
The Structure of a PHA Workout
The key is to focus on compound movements and move from one exercise to another as quickly as possible. The layout of a PHA workout looks like this:
- Compound leg exercise
- Upper body pushing exercise
- Compound leg exercise
- Upper body pulling exercise
- Abs or cardio
The whole group of exercises is called a cycle. All exercises are completed for 10–12 repetitions, and the cycle is repeated three to five times. Rest 30 seconds between exercises and 1–2 minutes between cycles. Every new cycle, add a little more weight – just enough that you can still complete 10–12 reps with good form.
In the beginning you can take one-minute breaks between exercises and reduce the breaks gradually over time. Beginners should start with only one cycle and increase the number of cycles progressively over weeks.
Sample Workout – Beginner/Intermediate
Clean and Military Press – 10 reps
Squat – 10 reps
Weighted Pull-Ups – 10 reps
One-Arm Dumbbell Swing – 10 reps
Standing Calf Raise – 10 reps
Sit-Ups – 10 reps
Rest 30 seconds between exercises. Repeat the cycle 3–5 times.
Sample Workout – Advanced (Two Cycles)
Squat – 10–12 reps
Incline Bench Press – 10–12 reps
Lunges – 10–12 reps
Wide-Grip Lat Pulldown – 10–12 reps
Crunches – 10–12 reps
Deadlift – 10–12 reps
Shoulder Press – 10–12 reps
Leg Press – 10–12 reps
Barbell Row – 10–12 reps
Leg Raise – 10–12 reps
As you get more advanced, add a second group of exercises. Complete all cycles of Group 1 before moving on to Group 2.
How to Programme PHA
Do this program 3 times a week. Avoid cardio on your off days – the PHA sessions are already doing that work. If your goal is primarily strength and mass, limit yourself to one cycle per workout. If fat loss and conditioning are the priority, work up to two full cycles.
After 6–8 weeks of consistent training, take a week off. Your body will need it – and you’ll come back stronger.
Use 50–70% of your one-rep max. Too light and you won’t stimulate enough muscle to boost your metabolism meaningfully. Too heavy and you won’t be able to maintain the pace that makes PHA work. Related: Circuit Training: The Features, Benefits, and an Example Plan
- German Volume Training: The 10 Sets Method
- Progressive Overload: The Key to Muscle Growth
- The 9 Rules of Getting Super Lean
- The 20-Rep Squat Routine: Brutal, Effective, and Time-Tested
