Hi guys i kind of hit a plateau for my dumbell press and shoulder press


i'm capable of doing 55 pound 10 clean reps on dumbells press and do around 6-7 at 60 but been around 3 weeks and i cant seem to go higher what do i need to do to get it to 65 10 reps and 70 6-7


same goes for shoulder press i can do 10 clean reps even more at 45 but at 50 i can do 4-7 how can i improve it to 50 and 55


this is how i am working out right now


warm up half of my max weight so 22.5 for shoulder 15 reps and 30 pound 15 rep for dumbell press


then i do 10x reps at 40 8-10 at 50 and around 6 at 60 for dumbell press

shoulder is basicly same mentality 40 pounds 10 45 8-10 50 4-6


should i just do warmup and go straight to my highest possible weight 45 and do 3x 10 of those ?


thanks

steroids and more cals

How many days a week you doing chest and shoulders ?

Try working them twice a week if you are only working them once.

And dude three weeks ain't bad especially if you are natural. Lifting weights takes time it's not going to happen over night.

Just keep lifting bro. I am sort of a new lifter myself been lifting around 6 months now so I know what you are going through.

But I see gains all the time I'm usually in the gym 5-6 days a week

i train body parts twice a week


i go to the gym 4 times a week

i do 30 min cardio followed by my sets usally 3-5 sets of different exercises

i do 2 days during the week shoulder/delts/traps and 2 days chest/biceps/triceps

i fit some leg training in those 4 days leg press seated calf raise etc


so about 30 min cardio 45 min lifting i dont count rest between sets and shit but usally at the gym for 2h to 2h30 but that includes the rest i take in between each sets and shit


and i do abs on off days at home


but yeah started training for real January 10 since that time i lost 10 pounds and gained muscles my goal is to lose 50 more pounds hopefully by next summer