Check out today’s workout involving Peripheral Heart Action Training!
One of my favorite things when I was studying for my NASM certification was learning about the different types of workouts. For so long, I had been doing various types of workouts without really knowing what the real name was (if there was even one) or why the heck they were designed the way they were.
Here are some previous workouts/resistance training systems I’ve shared:
- Vertical Loading vs. Horizontal Loading
- Anaerobic Interval Training
- Supersets
- Tempo
- Functional Training
Today, I want to share another resistance training system known as PHA, or Peripheral Heart Action. This type of system requires you to move through upper and lower body exercises in a circuit fashion, moving from one exercise to the next with minimal rest.
It is actually designed to avoid the “pump” effect you get when doing multiple sets of same-muscle exercises, and instead, attempt to keep blood flowing through your entire body. This helps avoid lactic acid buildup, which will allow you to push yourself harder and have a very metabolically challenging training session. Sounds good, right?
So I’ve put together a little “cheat sheet” on PHA, with four different workout options to choose from…
You can choose to create a workout using one group or two, depending on how much time you have. But no matter how many groups you choose, here are some specific guidelines of PHA training:
- Use 5-6 exercises per circuit
- Perform 12-15 repetitions per exercise
- Repeat the circuit 5 times during each workout
- Rest as little as possible between exercises (you can start with one-minute rest periods, but try to decrease gradually)
- You can choose to perform 3-4 workouts each week (one from each group above)
- When doing the same workout, increase the weight you use each time you move through the circuit. Start with a weight you can easily lift for 12-15 repetitions your first time through, but gradually increase it so you are using a very challenging weight by the end of your workout. You want to feel the burn, but you don’t want to work yourself to muscle failure.
**Edited to include – Below are the descriptions/pictures for the moves shown above:
Group #1
- Chest Press on Stability Ball
- Dumbbell Squat
- Bent Over Dumbbell Row
- Step-Ups with Dumbbells
- Single-Leg Dumbbell Shoulder Press
Group #2
- One-Arm Dumbbell Swing
- Deadlift
- Ball Crunch on Stability Ball
- One-Leg Hammer Curls
- Dumbbell Side Lunges
Group #3
- Squats
- Chin-ups
- Dumbbell Romanian Deadlift
- Incline Dumbbell Bench Press
- Hanging Leg Raise (can be done in a Captain’s Chair or on a bar)
Group #4
- Flat Barbell Bench Press
- Deadlift
- Barbell Rows
- Close-Stance Leg Press (can be done with the at-home version linked or the machine)
- Standing Barbell Curl
So there ya have it! Perhaps a new workout for some of you to try soon?
Question for the Afternoon:
Have you ever tried (or heard of) PHA Training? Do you think it’d be something for you?
Andrea @ Andrea Out Loud! says
Ive never heard of it but it definitely looks intriguing!!
Kristen @ notsodomesticated says
I’m with Andrea … never heard of it, but now I kinda want to try it!
Elizabeth @ Chocolate Drops and Pearls says
These workouts look great! I will definitely be giving them a try soon.
Lena @Fit on the Rocks says
So interesting. This gives me options to change up my workouts from the typical supersets.
Kate @ the little spoon blog says
I’ve never heard of this technique but you can bet that I’m going to spook into it and give it a shot! Thanks for sharing!!
Karen says
This sounds great, you may have posted this before and if so, let me know where…but do you have the description of all of these workouts????
Courtney says
Thanks for the reminder, Karen! I just included them all in the post above so you should be all set! :)
Karen says
Your the best…thank you so much! Have a great Friday and a wonderful weekend!
Caroline @ After Dinner Dance says
I’ve never heard of it, but I feel like it’s being used in bootcamp a bit this week?
Brittany @ Itty Bits of Balance says
Thanks for the NASM exam review, Courtney ;)
Courtney says
Haha, you betcha ;)
Julie H. of Spinach and Sprinkles says
I’ve never heard of it but this looks intense! I think it would get the job done for the heart and for the muscles! WOWZA!
Juju@getfitwithjuju says
I’ve never heard of it, but glad that you shared this with us. I get so bored with routine, so this should change things up a bit! xoxo =]
Tina @ Best Body Fitness says
Darn you, woman!!! I had this exact topic slated for a post next week. hahaha!
Courtney says
Oh no, LOL! I guess great minds really do think alike?!?
Looks like we’re going to have to do a run through of our upcoming posts in our next gchat session. ;)
michelle kim says
This is the first time hearing about it, but it seems like something I can do for a quick hit-every-body-part workout. I’m sure if I move quickly enough through the moves, it will be like cardio, too
Courtney says
Yes! It definitely will – there should be VERY minimal rest so your heart rate will definitely be up!
Erin says
This looks awesome! I’m definitely going to try some of these soon. And possibly make my coworkers do them with me!
Michelle (Better with Berries) says
I’ve never tried this type of training, but it looks like an awesome workout! I have it saved for this weekend :-) And thanks for including links to how-tos on the workouts – I’m always having to look them up!
Danica @ It's Progression Not Perfection says
I love this post and obviously this workout idea! It actually reminds me of Jillian Michaels workout videos because she’s all about working the whole body in circuits to keep the blood flowing and blast fat, etc…Definitely pinned it! : )
Lindsay @ The Lean Green Bean says
great post court! i’ve never heard of this before. love it!
Janae Wise says
So if you’re supposed to increase weight with each circuit, and using hand weights, wouldn’t this mean you’d have to have 5 different sets of hand weights? I’d think if I was progressing the weight, by the 5th circuit I wouldn’t be able to do as many reps (maybe 6 or 8) and it would more likely than not be to failure. Thoughts?
Courtney says
Hey Janae, that’s a great question!
For someone like me, and possibly you, my weight isn’t very heavy so it may be difficult to have that many sets of dumbbells. I’d say try increasing the weight once, maybe twice, within the circuit. That way you’re still keeping the workout more challenging, but more attainable too. Thanks for pointing that out!
Janae Wise says
Thanks for answering my question. I’m looking forward to trying this format–I’m a big believer in changing things up, and I haven’t tried this format before.
Jessica @ The Process of Healing says
Thank you for sharing, I’m going to try it in my workout tomorrow!
Shannon says
No, I’ve never heard of PHA training, but I’ve heard of lactic acid formation and what it does to your muscles, etc. I always feel so proud when you bring up the biology parts of your job. I feel so smart because I have covered the majority of it this year in Science.
Maybe I’d like this type of workout, it’s fast paced, but the only thing I wouldn’t like is the minimal rest factor, especially if I got exhausted in the middle of the group of workouts. :(
achat sac longchamp en ligne says
No i know. Thank you for sharing this.