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Workout Guide
Keys to Success Cardiovascular Training Basics of Weight Training For a Championship Form Workout Guide Weight Training Triceps Shoulders Legs Chest Calves Biceps Back Routine 1 Routine 2 Routine 3 Routine 4

Basics of Weight Training

Military Press Using a Straight Bar or Dumbbells
This exercise can be performed standing or sitting on a bench with back support. Grasp a barbell using an overhand full grip and with your hands about shoulder width apart. Hold the bar at shoulder level with your elbows bent. Starting position can either be in front of head or behind. At this point, your forearms should be perpendicular to the bar. Push the bar up overhead until your arms are almost straight. Keep the weight balanced and under control at all times. While pushing, remember to keep your feet square and your legs perpendicular to the ground. From this extended position, lower the weight back to the starting position and repeat the entire movement. During this lift, keep your eyes focused straight ahead and avoid arching backwards or to the side. Correct form is more important than heavier weights.


Close Grip Upright Rows
Using an overhand grip, grasp a barbell with your hands six to eight inches apart. Pull the bar straight up until it nearly touches your chin. Concentrate on pulling your elbows — not hands — upward. Allow your elbows to go out to the side and as high as your ears on the upward movement. Pause momentarily at the top of the movement before lowering the bar back to the starting position. Concentrate on using the deltoids as you lift. Keep your trunk erect and your spine maintained in its neutral curvature throughout the exercise. Avoid bending backward.

Front Deltoid Raises
Stand with a dumbbell in each hand and the weights resting against the front of your thighs. Lift one weight straight out and up in an arc until it is slightly above your head. Lower the weight back to the starting position using a slow, controlled motion. Repeat the movement with your opposite arm. Avoid moving the weights simultaneously (one going up while the other is coming down); doing this can cause injury by putting too much torsion on the spine. In order to work directly on the front head of the deltoids, make certain the dumbbells are straight out in front of you, not straying to your sides. Avoid locking your elbows or knees and avoid lifting the weight too high. For variety, a straight bar can be substituted for the dumbbells.

Bent-Over Lateral Raise - Rear Deltoids
Grasp a dumbbell in each hand. Hinging at the hip, bend over with feet shoulder width apart and spine straight. Keeping your arms slightly bent, raise the weights up and away from your body in a reverse fly fashion. Raise your arms at a slight angle towards you head. Turn your thumbs down as you lift and hold for 1 second at the top of the lift. Bring the weights down using a slow, controlled motion, and then repeat the entire exercise. Avoid swinging the weights or raising your head up. You must focus on using the rear deltoids during this lift.

Shoulder Shrugs
Stand with arms at your sides and a heavy dumbbell in each hand. Raise your shoulders as high as your can. Imagine you are trying to touch your ears with your shoulders. Hold for a moment at the top of the movement, then slowly release the muscle and lower the weights back down. Try to lift the weights using only your shoulders. Imagine your arms and hands are just hooks for the weights, and do not lift your arms during the exercise.

Side Lateral Raise - Medial Deltoid
Position yourself with the dumbbells at your side and held slightly forward of your body and your knees in a slightly bent position. make sure to keep your chest forward and your shoulders retracted. Raise the dumbbells straight away from your sides. Near the middle to the top of the lift begin to turn your wrist down so your little finger is higher than your thumb. For variety, this exercise can be performed with cables.