Hello - how can i get my dumbell shoulder press to increase.
I have been stuck on 26 kilos for a while now.
My shoulder routine -
3 x 6 DB shoulder
3 x 8 BB shoulder press
3 x 8 lateral side raises.
I get about 6, 5, 5 on my sets of 26kg dumbell press.
I am bulking too.
well, we turly need more information but.... i would drop that lat raises and vary your reps:
5x5 db shoulder
4x8 bb shoulder
i would probably do one at the beginning of the week and one late in the week
Try doing some higher rep work with lighter weights every other week. Alternate heavy and light weeks. Also eat a bunch of food 1/2 hour before you go to the gym, and just eat more in general to increase your weight and strength.
Eat more, and if what you're doing isn't working, try something else.
So do you think that dropping maybe to 22kg for every other week and doing something like 3 x 8-10 is good?
^^ so are you suggesting a ME and DE day for shoulders? i wuold probably go heavy both times
Last edited by ZenMonkey; 11-01-2007 at 12:46 PM.
What I meant was that if what you're doing isn't making you stronger, try some other movements. You might have a weakness or imbalance somehwere that is limiting your progress on that lift. Try different shoulder movements, like perhaps some push presses, single-arm movements, incline bench, or upper back movements that use the shoulders and upperback/traps in conjunction. Also triceps could be a limiting factor on overhead presses, so try doing narrow grip dips, close grip bench, or floor presses or rack lockouts to strengthen the triceps.
i second that, along with the aforementioned increase of food. i think rep variation is a good place to start first though.... (sound legit guido?)
Varying your reps is going to do jack. Set the weight back a few weeks and then run at your PR again.
Last edited by ZenMonkey; 11-01-2007 at 08:35 PM.
Thank you for the input all - much appreciated.
To conclude - would you suggest increasing the rep range to 3x10 for example?
I could maybe do this every other week.
Week 1 - normal 3 x 6
Week 2 - increased 3 x 10
Week 3 - normal 3 x 6
And so on?
I already train triceps with cgbp and skullcrushers.
Week 1 - 5 x 5 as heavy as you can go for 5 sets of 5 reps
Week 2 - 6 x 3 as heavy as you can go for 6 sets of 3 reps
Week 3 - 3 x 12 moderate weight, shorter rest periods
Week 4 - 4 x 8 moderate weight, but heavier then week 3
Continuously try to increase the weight on each of the set/rep schemes. When you get to the next 4 week cycle.
That's what I did, and I got the idea from the new rules of lifting book. My lifts have been steadily increasing for the past 6 months.
I think what brihead301 suggested is a good thing to try.
You could try switching up the reps a little during the session ... the most reps I do is 5 in any set but sometimes I go for 2 reps.
It's nice to see someone else mentioning KG's and not LBS
For example: a couple of sessions ago i was doing (dumbbells)
Set 1: 2 x 40kg
Set 2: 5 x 37kg
Set 3: 4 x 37kg
I use the first set to really push the most weight I can (after a warmup of course)
Now 3 sessions later i can do
Set 1: 5 x 40kg
Set 2: 4 x 40kg
Set 3: 3 x 40kg
As I hit 5 reps on my first set im going to pick a weight where i can do 2 reps and repeat. At the beginning of August i was doing 5 x 27kg so i've improved a lot. However, i've eaten a ton of food and gained a lot of weight.
That might work
That might help you
Last edited by leetuck; 11-02-2007 at 08:18 AM.
Height: 6ft 4
Current weight: 226 lbs
Thanks for the ideas guys.
Really is appreciated.
I have a question: What happens when you increase the weight, say 5 pounds?
Surely you can do at least a few reps with that, if you can do 5 with a lower weight-
Why not increase the weight and crank out 3-4 reps for a couple weeks until you can crank out 5-
I'm not suggesting you go to complete failure, but maybe you just need to push yourself to break through this plateau.