Frank Mikulka's Weekly Fitness Tip
When Your Workout Becomes Routine, So Do You.
May 23, 2006

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Iíve been working out for just under a year now. I see results, but lately, Iím at a standstill. I need a jumpstart to progress. (Jamie, Carle Place).

Without knowing your age, your program or present diet, itís a bit difficult to personalize. Here are the basics and you can apply them to your own needs:

  • Strive to increase your weight and strength. This is known as progressive overload. You will recruit more motor units and increase your Type II muscle fibers to achieve hypertrophy (growth).
  • Keep a balanced workout program where you vary the exercises and schedule rest in-between for joint and muscle tissue to repair.
  • Do a rep scheme of heavier weights 6-10 reps for growth with the last few reps being intense.
  • Change your workouts every 5-8 weeks to keep them fresh and challenging for your muscles. Donít get bored by doing the same thing. The body easily adapts and when it becomes routine, so do you!
  • Incorporate cardio to burn fat to have more definition. Your plan is to increase muscle mass and decrease fat.
  • Follow through with a nutrient dense diet. Eat as though you want to look fit and put on muscle.

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Tuesday evening from 7:00 to 7:30 pm on WGBB 1240AM. Also available on