Table of Contents
CHAPTER I: HISTORY
CHAPTER II: INTRO TO DUMBBELL TRAINING
CHAPTER III: DESIGN VARIATION
CHAPTER IV: FORGOTTEN DUMBBELL EXERCISES
CHAPTER V: SCIENTIFIC PRINCIPLES OF WEIGHT TRAINING
CHAPTER VI: ADVANTAGES OF DUMBBELL TRAINING
CHAPTER VII: SYSTEMS OF TRAINING
CHAPTER VIII: DUMBBELL TRAINING GUIDELINES
CHAPTER IX: DUMBBELL EXERCISES FOR THE LEGS
CHAPTER X: DUMBBELL EXERCISES FOR THE LOWER LEG
CHAPTER XI: DUMBBELL EXERCISES FOR THE CHEST
CHAPTER XII: DUMBBELL EXERCISES FOR THE SHOULDERS
CHAPTER XIII: DUMBBELL EXERCISES FOR THE BACK
CHAPTER XIV: DUMBBELL EXERCISES FOR THE UPPER ARMS
CHAPTER XV: DUMBBELL EXERCISES FOR THE FOREARMS AND WRISTS (GRIP)
CHAPTER XVI: DUMBBELL EXERCISES FOR THE MIDSECTION
CHAPTER XVII: TRAINING PROGRAMS
CHAPTER I: HISTORY
CHAPTER II: INTRO TO DUMBBELL TRAINING
CHAPTER III: DESIGN VARIATION
CHAPTER IV: FORGOTTEN DUMBBELL EXERCISES
CHAPTER V: SCIENTIFIC PRINCIPLES OF WEIGHT TRAINING
CHAPTER VI: ADVANTAGES OF DUMBBELL TRAINING
CHAPTER VII: SYSTEMS OF TRAINING
CHAPTER VIII: DUMBBELL TRAINING GUIDELINES
CHAPTER IX: DUMBBELL EXERCISES FOR THE LEGS
CHAPTER X: DUMBBELL EXERCISES FOR THE LOWER LEG
CHAPTER XI: DUMBBELL EXERCISES FOR THE CHEST
CHAPTER XII: DUMBBELL EXERCISES FOR THE SHOULDERS
CHAPTER XIII: DUMBBELL EXERCISES FOR THE BACK
CHAPTER XIV: DUMBBELL EXERCISES FOR THE UPPER ARMS
CHAPTER XV: DUMBBELL EXERCISES FOR THE FOREARMS AND WRISTS (GRIP)
CHAPTER XVI: DUMBBELL EXERCISES FOR THE MIDSECTION
CHAPTER XVII: TRAINING PROGRAMS
THE PERIPHERAL HEART ACTION TRAINING SYSTEM
from:
"A Complete Guide to Dumbbell Training:
A Scientific Approach
PHA is circuit training on steroids! This was a favorite cutting strategy of bodybuilders in the 1960s. We are not talking about pink dumbbells or the circuit training at your local Curves. Famous English philosopher Thomas Hobbes would describe PHA training as Nasty, Brutish and Short.
Sitting down is easier than standing up; that's why most circuit training stations consist of machines where you sit. Believe me, this is not about results, safety or efficiency. Simply, this is the path of the least resistance, but also the path of the least results!
Burning calories may be your only goal but I don't think anyone would argue that a lot more calories are burned using compound movements with free weights while standing that allow for free movement, require force moved across multiple joints and require stability. This is harder and has a much higher metabolic cost during the workout and post workout.
Let's take a look at a system that does what circuit training hopes to do when it grows up.
PHA History
This system of bodybuilding was popularized to the masses by Bob Gajda, a Mr. America and Mr. Universe winner in the 1960's, but it was actually the brainchild of Chuck Coker, the inventor of the Universal machine and mentor to cult bodybuilding legend, Chuck Sipes.
The idea is to keep blood circulating through the body throughout the entire workout, which is done by attacking the smaller muscles around the heart first, then moving outward. This system is vigorous and requires continued intense exercise for a prolonged period without any rest. Because of this, the poorly conditioned bodybuilder and the faint of heart will not do well with this training system.
The idea is to use primarily compound movements for efficiency. The goal is to "shunt" blood up and down the body; this is extremely taxing on the cardiovascular system, but the obvious benefits are a reduction in body fat and, of course, improved metabolic rate.
Because each sequential body part covered in each sequence is getting adequate rest between each circuit, strength will be conserved, allowing close to maximal strength to be exhibited on the sequential bout. Even though your heart will likely beat at over 150 beats per minute throughout the entire workout, this does not give you a license to lower weights; if you have the testicular fortitude, you should still be able to lift heavy on the rested body part.
Here is a PHA Circuit:
Sequence 1 -
Dumbbell Overhead Press, 8-10 reps
Leg Raise, 10-15
Pullup - 8-10
Dumbbell Deadlift - 10-12
Repeat this sequence three times.
Sequence 2 -
Two Dumbbell Bent Row, 8-10 reps
Dumbbell Front Squat, 6-8
Dumbbell French Press, 10-12
Zottman Curl - 10-12
Repeat this sequence three times.
Perform the exercises in Sequence 1 for the required number of reps sequentially and do not stop! Repeat the sequence twice more, then move on to Sequence 2, performing it the same way you performed Sequence 1.
Do not rest during a sequence and do not rest between sequences unless absolutely necessary; after all, long breaks defeat the purpose. Maintain your heart rate at 80% of your heart rate max; wear a monitor so you can adjust the pace accordingly. If you are in shape, you will not have to trade heavy weight for a slower pace or longer rest.
Variable Manipulation
Your body is pretty smart. If you train the same way over and over, your body will adapt quite quickly. With PHA training, to make progress you have to continually overload. A variety of parameters can be manipulated to induce overload: increase the number of reps you have done with the same weight previously; increase the number of sequences; add weight on the bar; add chains; increase frequency, etc. The possibilities are endless. You will need to use a variety of rep ranges and training weight intensities.
Limit Strength
PHA training uses compound core exercises, so unlike machine circuit training, strength is your base regardless of endeavor. It is not the sacrificial lamb!
Free weight compound exercises are the most energy-demanding movements in the weight room. These are simply multi-joint movements that necessitate several different muscle groups to work together to lift the weight; examples are pullups, overhead presses, dips, squats, deadlifts, and bench presses. These movements burn more fuel because they involve more muscles and allow heavier weights to be used. Try a maximum intensity et of 20 dumbbell deadlifts, and then do the same intensity with 20 cable biceps curls; it should be obvious that you expend a lot more energy with the dumbbell deadlifts.
Compound movements catalyze a cascade release of the good hormones like testosterone and growth hormone naturally, which facilitates muscle growth and fat loss. Whether bulking up or cutting down, compound movements are the 'base' of your training. Compound movements need to be the mainstay of PHA training. As long as you are in good shape, you still have to train heavy!
PHA training has fallen out of favor with many mainstream fitness authorities and celebrity personal trainers. Client retention would be miniscule for 'general fitness' trainees with such a demanding methodology. But before illegal anabolic drugs hijacked many sound training principles and systems, PHA training helped construct many champion-caliber, lean and muscular physiques. If you are looking for something new, want a challenge, and are pressed somewhat for time, give PHA training a shot.
The below PHA sequence, designed by Fred Hatfield and here modified for dumbbell training, caught on like wild fire in the 1990's.
Exercise Sequence 1
- Dumbbell Partial Press
- Crunch
- Dumbbell Lunge Squat
- DB French Press
Exercise Sequence 2
- DB Forearm Curl
- One-Arm DB Row, elbow close to side
- Dumbbell Back Raise
- Dip
- DB Curls
Exercise Sequence 3
- DB Reverse Forearm Curl
] - Side Bend
- Leg Extension
- Keystone Deadlift
Exercise Sequence 4
- DB Bench Press
- DB Bent Row, elbows out
- Shrug
- Forearm Supination (Thor's Hammer)
Performance:
Perform the exercises in Sequence 1 for the required number of reps, working nonstop. Repeat the sequence two more times, and progress on to Sequence 2, performing this sequence three times as well. Then, progress through Sequence 3 and Sequence 4 in the same fashion. Go nonstop throughout, except when your heart rate exceeds the required 140-160 beats per minute, in which case either slow down or rest briefly.
The principle functions of the PHA system are to increase cardiovascular efficiency; to maintain flexibility (S1 is supersetted with S2, and S3 with S4); to increase strength and size in synergists, stabilizers and prime movers; and, in an encapsulating effect, to afford you with a sound foundation of overall fitness. The key is to make the reps of each set rhythmic, with a brief (1-2 seconds) rest pause between each rep. This will reduce the 'pressor response' usually inherent in weight training, which tends to negate cardiovascular benefits.
Notice that the exercises in each sequence are chosen on the basis of how far removed one is from the other. The exercises traverse your entire body in each sequence, forcing blood to be shunted up and down your body. This will offer cardiovascular benefits, but also allow recovery of each area before hitting it again. For while the heart is working hard, the refreshed muscle can endure maximal overload again and again, due to the long periods of active rest between each exercise.
Because each sequential body part covered in each sequence is getting adequate rest between each circuit, strength will be conserved, allowing close to maximal strength to be exhibited on the sequential bout. Even though your heart will likely beat at over 150 beats per minute throughout the entire workout, this does not give you a license to lower weights; if you have the testicular fortitude, you should still be able to lift heavy on the rested body part.
Here is a PHA Circuit:
Sequence 1 -
Dumbbell Overhead Press, 8-10 reps
Leg Raise, 10-15
Pullup - 8-10
Dumbbell Deadlift - 10-12
Repeat this sequence three times.
Sequence 2 -
Two Dumbbell Bent Row, 8-10 reps
Dumbbell Front Squat, 6-8
Dumbbell French Press, 10-12
Zottman Curl - 10-12
Repeat this sequence three times.
Perform the exercises in Sequence 1 for the required number of reps sequentially and do not stop! Repeat the sequence twice more, then move on to Sequence 2, performing it the same way you performed Sequence 1.
Do not rest during a sequence and do not rest between sequences unless absolutely necessary; after all, long breaks defeat the purpose. Maintain your heart rate at 80% of your heart rate max; wear a monitor so you can adjust the pace accordingly. If you are in shape, you will not have to trade heavy weight for a slower pace or longer rest.
Variable Manipulation
Your body is pretty smart. If you train the same way over and over, your body will adapt quite quickly. With PHA training, to make progress you have to continually overload. A variety of parameters can be manipulated to induce overload: increase the number of reps you have done with the same weight previously; increase the number of sequences; add weight on the bar; add chains; increase frequency, etc. The possibilities are endless. You will need to use a variety of rep ranges and training weight intensities.
Limit Strength
PHA training uses compound core exercises, so unlike machine circuit training, strength is your base regardless of endeavor. It is not the sacrificial lamb!
Free weight compound exercises are the most energy-demanding movements in the weight room. These are simply multi-joint movements that necessitate several different muscle groups to work together to lift the weight; examples are pullups, overhead presses, dips, squats, deadlifts, and bench presses. These movements burn more fuel because they involve more muscles and allow heavier weights to be used. Try a maximum intensity et of 20 dumbbell deadlifts, and then do the same intensity with 20 cable biceps curls; it should be obvious that you expend a lot more energy with the dumbbell deadlifts.
Compound movements catalyze a cascade release of the good hormones like testosterone and growth hormone naturally, which facilitates muscle growth and fat loss. Whether bulking up or cutting down, compound movements are the 'base' of your training. Compound movements need to be the mainstay of PHA training. As long as you are in good shape, you still have to train heavy!
PHA training has fallen out of favor with many mainstream fitness authorities and celebrity personal trainers. Client retention would be miniscule for 'general fitness' trainees with such a demanding methodology. But before illegal anabolic drugs hijacked many sound training principles and systems, PHA training helped construct many champion-caliber, lean and muscular physiques. If you are looking for something new, want a challenge, and are pressed somewhat for time, give PHA training a shot.
The below PHA sequence, designed by Fred Hatfield and here modified for dumbbell training, caught on like wild fire in the 1990's.
Exercise Sequence 1
- Dumbbell Partial Press
- Crunch
- Dumbbell Lunge Squat
- DB French Press
Exercise Sequence 2
- DB Forearm Curl
- One-Arm DB Row, elbow close to side
- Dumbbell Back Raise
- Dip
- DB Curls
Exercise Sequence 3
- DB Reverse Forearm Curl
] - Side Bend
- Leg Extension
- Keystone Deadlift
Exercise Sequence 4
- DB Bench Press
- DB Bent Row, elbows out
- Shrug
- Forearm Supination (Thor's Hammer)
Performance:
Perform the exercises in Sequence 1 for the required number of reps, working nonstop. Repeat the sequence two more times, and progress on to Sequence 2, performing this sequence three times as well. Then, progress through Sequence 3 and Sequence 4 in the same fashion. Go nonstop throughout, except when your heart rate exceeds the required 140-160 beats per minute, in which case either slow down or rest briefly.
The principle functions of the PHA system are to increase cardiovascular efficiency; to maintain flexibility (S1 is supersetted with S2, and S3 with S4); to increase strength and size in synergists, stabilizers and prime movers; and, in an encapsulating effect, to afford you with a sound foundation of overall fitness. The key is to make the reps of each set rhythmic, with a brief (1-2 seconds) rest pause between each rep. This will reduce the 'pressor response' usually inherent in weight training, which tends to negate cardiovascular benefits.
Notice that the exercises in each sequence are chosen on the basis of how far removed one is from the other. The exercises traverse your entire body in each sequence, forcing blood to be shunted up and down your body. This will offer cardiovascular benefits, but also allow recovery of each area before hitting it again. For while the heart is working hard, the refreshed muscle can endure maximal overload again and again, due to the long periods of active rest between each exercise.
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