Peripheral heart action training is a system of bodybuilding workouts believed to have been developed by Dr. Arthur Steinhaus in the 1940s and then made popular by Bob Gajda, former Mr. America and Mr. Universe in the 1960s. Peripheral heart action training is intended to promote the circulation of blood around the body for the entire duration of the training workout. This is accomplished by first targeting the training workout on the smaller muscles surrounding the heart, then moving to the peripheral body muscles which are much larger.
In effect the peripheral heart action training method requires the weight lifter to switch exercises between the upper and lower body with little rest in between. The circulation to the various muscles is thought to assist and in fact drive the burning of calories thus maximizing the shedding of body fat while at the same time minimizing the loss of muscle mass.
In peripheral health action training, exercises are switched between opposing muscle groups. This coupled with continuous circulation leads to the prevention of lactic acid buildup. The bodybuilder does continuous routines for an extended period without any breaks. It is a sure way to prevent monotony while resulting in the burning of calories.
Below is an example of the peripheral health action training routine:
- Dumbbell Bench Press x6 reps
- Dumbbell Deadlifts x5 reps
- Pull Ups x 6 reps
- Leg Curl x 10 reps
(Do not rest between exercises/ sets)
- Dumbbell Military Press x 6 reps
- Barbell Lunge x 5 reps
- Dumbbell Rows x 8 reps
- Calf Raises x 8 reps
(Do not rest between exercises/ minimal rest if any between sets)
- Standing Barbell Curl x 10
- Kettle Bell Swings x 8 reps
- Kettle Bell One Arm Clean and Press x 8 reps
- Hanging Jackknife x 15 reps
(Repeat Sets x2)
It is evident that your bodybuilding workout method has to be tailored to your weightlifting goal. Enjoy your lifting and don’t forget to do periodic assessments to determine what tweaking you might have to do.