Author Topic: Bob Gajda (Read 236 times)

Donny · « **on:** October 19, 2026, 06:13:18 AM »

always liked him, an educated man who pioneered the PHA system which he talks about @ 14.00 onwards

Donny · « **Reply #1 on:** October 19, 2026, 06:22:13 AM »

Maybe Funk has some good Iron Man articles about PHA ?

Donny · « **Reply #2 on:** October 20, 2026, 04:19:39 AM »

remember posting this some years ago...he was a thinker

funk51 · « **Reply #3 on:** October 20, 2026, 11:04:14 AM »

The PHA (Peripheral Heart Action) training system was originated by exercise scientist Dr. Arthur H. Steinhaus in the 1940s, but was popularized in the U.S. bodybuilding scene in the 1960s by legendary bodybuilder Bob Gajda (Mr. America/Universe winner) who adapted it for muscle building and fitness. Gajda introduced it as a revolutionary circuit training method that alternates upper and lower body exercises to keep blood circulating, giving a cardiovascular workout with strength training. https://physicalculturestudy.com/2018/01/22/bob-gajdas-peripheral-heart-action-pha-training/

funk51 · « **Reply #4 on:** October 20, 2026, 11:05:28 AM »

Putting this into practice, Gajda divulged an advanced programme of his with an emphasis on weightlifting some time in the late 1960s. It gives a good sense of the actual raw workouts:

Jog a full mile before attempting workout.

SEQUENCE I
Back Squat – 10 sets of 5 reps (including warmups)
Reverse Curl – 10 x 5
Crunch Situp – 10 x 15-40
Motor Pathways Olympic Press – 10 x 3, no more than 135 lbs.

SEQUENCE II
Snatch – 10 sets of 3 reps
Crunch Situp – 10 x 15-40
Neck Exercise With Head Strap – 10 x 10
Flexibility Exercise – light lateral flyes on bench, 15 reps

SEQUENCE III
Jerks Off Rack – 10 sets of 3 reps
Front Pull With Expander – 10 x 10-15
Frog Kick – same as crunch situp
Cleans, motor pathway – 10 x 3, no more than 150 lbs.