Hi Friend,
The Golden Age of bodybuilding didn't only put Arnold on the map; it can teach us a thing or two about efficient training as the following research illustrates.
A study published in the "American College of Sports Medicine's Health and Fitness Journal" in June 2013 showed high intensity circuit training was ideal for busy people seeking to build muscle and burn fat.
Here is what happened:
Science bods built a 12-station circuit alternating upper and lower-body exercises. They had the participants perform 30 seconds of work for each movement with 10 seconds rest between each station. Each circuit lasted just 7 minutes and was completed two to three times for a total workout time of 14 to 21 minutes.
And here's the thing… not only did the participants build muscle and burn fat, but they boosted their cardio conditioning and improved key health markers like insulin sensitivity.
Rest assured, the guys in the lab coats were stoked.
Yet these concepts are nothing new. You will find these same methods at the core of Peripheral Heart Action (PHA) training which we covered in our newsletter a few weeks ago.
For anyone who missed our email, PHA is the brainchild of Mr. America and Mr. Universe Bob Gajda - one of only three men to defeat Arnold Schwarzenegger in competition.
Bob also introduced one of the most significant modes of training to the meathead masses, revolutionising the way people exercised.
To see Bob's pioneering workouts in action, check out the article on our site below…
PHA Training - Build Muscle and Cut Fat with 1960s Mr. America
Until next time,
Squat for Glory!
Lee
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