Thought I'd give this a try (made famous by former 1966 Mr. America Bob Gajda)
Basically, this is the original circuit training, before Nautilus machines butchered the idea.
Theory:
Quote:
If you refuse to join a spinning class and the idea of spending one minute on an elliptical machine makes you see red, give PHA training a try. PHA stands for Peripheral Heart Action and is the forerunner of what is commonly called circuit training today. Former Mr. America Bob Gajda is generally credited with having developed this method in the late 1960s; many notable strength athletes have used it to increase endurance and shed fat while maintaining muscle. John McCallum sang its praises in his Keys to Progress and Bruce Lee used it to develop his rippling muscularity. One of the key differences between this type of training and more conventional cardio is the resistance. Since the focus of PHA is resistance training, you will be much more likely to keep your hard-earned muscle as you shed the fat.
PHA training is dramatically different from conventional “body part” training. In a typical weight training routine, several sets of exercises are done for a particular body part before moving on to the next body part, typically with rest intervals between the sets. In PHA, the entire body is trained in such a manner that no localized “pump” is achieved. The idea is to provide uninterrupted blood flow throughout the body while taking no rest in between sets. By eliminating rest periods, you can see that you will either a) be doing the same amount of work as a typical workout, but in much less time or b) be doing three of four times as much work in the same amount of time. Therein lies the brutal beauty of PHA.
The continuous motion will sufficiently tax the cardiovascular system to build endurance while the lifting of weights simultaneously stresses the muscles. You are going to expend a tremendous amount of energy, and that translates into fat loss. Cut back on your calories a bit (drop the daily gallon of milk) and you’ll be amazed at how quickly you lean out
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Goals: Looking to increase my athletic performance and overall health.
Info: 22 years old ; 5'10" ; 190 lbs ; 17.8% bf ; avid tennis player
Workout Plan: MWF - PHA workout ; TTh - high-intensity cardio; SaSu - low-intensity cardio
Diet: South Beach Diet (because I can eat all the lean meat I want!) + PWO Shake
Supplements: Chromium Picolinate, MSM, Centrum Performance Multivitamin, ZMA, Calcium, TwinLabs Whey Protein, Ripped Fuel (basically the same as two cups of coffee)
also thinking of adding Citrulline Malate for endurance
Exercises: Alternating between sequences with for 40 to 45 minutes, resting 3 minutes between sequences
Sequence 1: Bench Press, Lat Pulldown, Military Press, Squats, Swiss Ball sit-ups
Sequence 2: Incline Bench, Seated Row, Upright Row, Leg Extension, Side Crunches
Sequence 3: Decline Press, Bent-Over Rows, Lateral Raise, Front Squats, Roman Chair Sit-ups
Sequence 4: Pec-Dec Flyes, T-bar Rows, Front Raise, Weighted Lunges, V-ups
**all exercises 1 x 8-12 at comfortable weight
Cardio:
high-intensity - (30 minutes) shuttle run, 100 meter sprints, 1 mile interval running
low-intensity - either 1 hour on bike or 2 mile slow jog
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This should increase my athletic performance, but any thoughts on whether or not this would be overtraining will be appreciated.