Frank Mikulka's

Weekly Fitness Tip

February 1, 2004

I’ve been training for just under a year. I see results, but I want to know if there is something that I’m not doing? I want to get stronger and have the muscles to show for it? (Joey from Greenport)

You don’t tell me 1.Your age. 2. Your workout. 3. What you eat. However, here is a basic formula that you can apply:

You should strive to handle progressively heavier weights. This is known as “progressive overload.” You will recruit more motor units and type II fibers. After a period of time this will result in greater muscle growth. Keep your workouts balanced meaning work all your basic body parts. Don’t just work the upper body and neglect your legs. Your strength will be uniformly developed and this will help prevent injuries. You are only as good as your weakest link.

Eat more nutrient dense food to promote muscle growth: Complex carbohydrates to fuel your workouts and protein throughout the day for more muscle tissue.

Change the order of your workouts to keep ahead of the body’s adaptation of movements. Keeping it fresh and challenging will bring you the results you are looking for.

Remember to work at each body part trying to increase your strength and in the end you will be complete.

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Sunday morning from 10:30 to 11:00 AM on WLIE 540 AM