63 7 Minute RTTS Workout, A Better Way To Burn Fat

The RTTS Workout

The body you want requires you picking and using a variety of tools to manipulate, sculpt and elicit a specific response in your body. Are you using the right tools?

Cardio machine? or TRX? Kettlebells? HIIT? Intervals?

I’m not here to argue one side of the other… today I’m going to share with you a little tool I use what I call RTTS (Resistance Training Tension Sets). This is a full body workout using two exercises to hit all major muscle groups of the body.

I find this method to be quite intense and fun (more so than cardio) The rules, sample workouts and tips are all below. If you happen to try it be sure to let me know how you like it! The key here though is to pick hard exercises, squats, deadlifts, pressing its got to be a compound movement!

When experimenting with this in its early stages I remember randomly picking two exercises and just hammering away for 60 seconds. Thats when I decided to actually use my brain a bit and use some of my training knowledge instead of relying on my bro senses..

This lead to me coming up with  RTTS but what its actually mimicking is whats called the PHA System (Perphial heart action system) a circuit style protocol that flip flops between upper and lower body exercises to give large muscle groups a rest and allowing for more volume then if you did two back to back lower of upper body moves such as squats and lunges.

Chances are you would be torched after 3 rounds of this using the short rest periods we use in RTTS. We can save that one for another day.

The benefit of switching from upper to lower extremities is that it does not allow for siginicant lactic acid build up in one area of the body.

This upper and lower body attack causes more blood to circulate around the entire body not just in one area prevention the blood from pooling. This makes is very dificult to get a huge swelling pump, since your switching rapidly to hitting a fresh body part.

So those who tend to give up when the going gets tough (i.e. the burning sensation you get at the) are actually saved some what since your resting that body part after a set number of reps.

The original PHA system was created by  Arthur H. Steinhaus an American American physical fitness and sport physiologist. However, it wasn’t until Bob Gajda seen above flexing like beast, (Mr. American/Mr. Universe) made it popular in the 60’s.

However looking at the original PHA system its kinda whimpy and geared towards beginners…so I made some adjustments.

  • The original PHA system calls for 5 to 6 exercises this is too much switching. Chopping it down to two forces you to pick the most bang for your buck exercises and keeps thing simple for beginners and more efficient when training in a commercial gym.
  • Another problem is that the multiple exercises cause too much wasted time switching and messing with grip, placement, form etc. Two exercises makes for more efficient transitions and less rest time.
  • The original move does not place a focus on execution. With RTTS your goal is maximum tension so the muscle is constantly under stress. This in some cases is impossible due to the nature of the movement your doing (i.e. explosive moves like split jerks) but you should try to stress constant muscular tension where you can and for as long as you can.
  • Some examples of the original PHA system also use rounds and called generally for exercises to be performed for 12 to 15 reps. RTTS is a one shot deal, the emphasis on tension not reps also creates a good pump but then allows for the blood to clear allowing your to go again.
  • Compared the original PHA system the loads are much lower 40 to 50% compared to  a bit higher loads I have seen in studies like this one. Since the goal is tension not blasting the weights it need to be lower for proper execution.

I’ll have a video in the Facebook group which I invite you to join! We will start holding a weekly Q&A On Fridays so come and join!


p.s. If you like the episode it would make my DECADE if you subscribe and  leave a short review in Itunes! Thanks! – Luis

Show Notes

  • [06:30] Who influenced RTTS?
  • [09:20] The Rules of RTTS (below)
  • [12:00] Benefits of RTTS 1. Full body workout. 2 not going to tear up your joints
  • [12:30] Foods for decreased inflammation (ginger and coconut oil) & Depleting glycogen and increasing insulin sensitivity. Why this important.
  • [14:05] Tools for the workout the three I would recommend
  • [14:20] Sample workouts I have used and recommend (also below)

Resistance Training Tension Sets (RTTS) The Rules:

  • Pick two exercises: one upper body and lower body ( I suggest starting with the leg exercise)
  • Avoid having to change weights (use a combination of kettlebells & Barbells or have the equipment already set up and ready so theres ZERO wasted time, remember you have 15 seconds to transition)
  • Total Time 7 to 15 minutes depending on your fitness level.
  • 60 seconds of clean quality reps
  • 15 seconds transition/rest
  • Estimated weight 50 to 65% or a 1 rep max.
  • Constant tension not stopping at the end points of the range!!!
  • Samples workouts and best training modalities (barbells, Kettlebells and Dumbbells)
  • Take a 5 second break and shorten the range of motion if your fatiguing rapidly and can’t complete the round.

Sample Workout Combinations:

  1. Front Squats and Strict Overhead Presses
  2. Back Squats and Barbell Rows
  3. Dumbbell Lunges and Bench Press
  4. Weighted Push Ups and Jump Squats or Tuck Jumps (with Vest)
  5. Deadlifts and Db Rows
  6. Barbell Hack Squats and Dips & Pull-up Weighted
  7. Zercher Squats and Z Presses
  8. Machine Hack Squats and Incline Dumbbell Bench Press
  9. Dumbell Front Squats & Barbell Spotto Press

Favorite Training Modalities

  • Barbells
  • Dumbbells
  • Kettlebells
  • Weighted Vest

Links Mentioned:

Charles Poliquin


Lyle McDonald


See the Swan Here:


Sample Video RTTS – Join the facebook group!


Music By:


Youtube Link: https://www.youtube.com/watch?v=8uSx3DyJjk0

Artist SoundCloud: https://soundcloud.com/paulflintmusic

Artist Profiles:






What is Peripheral Heart Action Training (PHAT)?

Luis Diaz

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