Stuck on a plateau for 3+ months every lift has stalled or regressed

[SuspectAscend]

I've been lifting consistently and I'm stuck on a plateau that's been going on since around March. I'm maintaining my body weight (not bulking or cutting cus i'd lose more muscle and i don't wanna get fat), protein (130g), sleep(8-9 hrs) and recovery are in check, and I train each muscle group twice a week with about 12 hard sets per week. I do 2 working sets per exercise and usually train to failure. My biggest issue is that my lifts aren't progressing at all. For example, my shoulder press machine used to be 56 kg for 8 reps, but now I'm struggling with 49 kg for 6 clean reps. If I try to get a 7th rep, my back comes off the pad and my form breaks down, so I stop there. Chest strength has dropped a bit too, while back and arms have stayed about the same. I rest around 3 minutes between sets. Has anyone experienced this? Would you recommend changing proximity to failure, adding a deload, adjusting volume, or using a different progression method? I'm looking for evidence-based advice rather than just "bulk."

Split:

Monday: rest
Tuesday: chest bicep
Wednesday: Back and tricep
Thursday: Shoulders
Friday: Rest
Saturday: Chest and Arms
Sunday: Back and Shoulders

I seriously don't know what to do I finished a pretty aggressive cut earlier this year, going from 92.5 kg in January to around 70 kg by March (over 20 kg lost). I'm now maintaining my weight and trying to focus on building muscle and strength, but since March my lifts have either stalled or regressed despite consistency.

 

[AgarthanPrince]

I’m going through the same shit brother it’s not fun, looking for help with this too.

 

[combatingNorwooding]

recovery are in check

Recovery is not in check if you plateau bro

That’s the number 1 cause of a plateau

Would you recommend changing proximity to failure, adding a deload, adjusting volume, or using a different progression method?

i would change your split entirely since there is a lot of overlap between each muscles and this could be a problem and maybe even the cause of your plateau and training subsequent days in general can and will induce muscle damage which will fry your CNS fatigue causing you to perform much less than you actually can.
drop volume since 12 sets per each muscle is usually a lot.

another reason you might have plateaued is because your form was shit before and your form got better, but idk since I don’t have any background info about it

I would suggest you to do FBEOD/3x, it will let your recover the best while keeping stimulus almost maximally

Also you said that you ended your aggressive cut at march and in march you stopped progressing, so there might be a correlation

 

[fuckimuglyshjt]

Recovery is not in check if you plateau bro

That’s the number 1 cause of a plateau

i would change your split entirely since there is a lot of overlap between each muscles and this could be a problem and maybe even the cause of your plateau and training subsequent days in general can and will induce muscle damage which will fry your CNS fatigue causing you to perform much less than you actually can.
drop volume since 12 sets per each muscle is usually a lot.

another reason you might have plateaued is because your form was shit before and your form got better, but idk since I don’t have any background info about it

I would suggest you to do FBEOD/3x, it will let your recover the best while keeping stimulus almost maximally

Also you said that you ended your aggressive cut at march and in march you stopped progressing, so there might be a correlation

you deserved this rep bhai

 

[GalacticHero]

I'm maintaining my body weight (not bulking or cutting cus i'd lose more muscle and i don't wanna get fat), protein (130g),

Don’t do this shit
I used to be like you and plateaued hard and didn’t gain muscle for a long time, bulk the fuck up and if you’re not getting females there’s no point in “I don’t wanna get fat”.

Edit: just saw that you had a cut from 92kg, you used to be fat or you were bulking? Also how tall are you?

 

[GalacticHero]

Also wtf is 130g of protein? Are you a foid or somethings? Eat higher near 200g

 

[SuspectAscend]

Also wtf is 130g of protein? Are you a foid or somethings? Eat higher near 200g

Bro I moved out of my parents house and now live in accommodation for university. I can't reach 200 grams but I try to hit around 130-140 grams a day it's difficult out here

 

[SuspectAscend]

Don’t do this shit
I used to be like you and plateaued hard and didn’t gain muscle for a long time, bulk the fuck up and if you’re not getting females there’s no point in “I don’t wanna get fat”.

Edit: just saw that you had a cut from 92kg, you used to be fat or you were bulking? Also how tall are you?

I used to be fat like before going gym and i'm 5'10

 

[SuspectAscend]

Recovery is not in check if you plateau bro

That’s the number 1 cause of a plateau

i would change your split entirely since there is a lot of overlap between each muscles and this could be a problem and maybe even the cause of your plateau and training subsequent days in general can and will induce muscle damage which will fry your CNS fatigue causing you to perform much less than you actually can.
drop volume since 12 sets per each muscle is usually a lot.

another reason you might have plateaued is because your form was shit before and your form got better, but idk since I don’t have any background info about it

I would suggest you to do FBEOD/3x, it will let your recover the best while keeping stimulus almost maximally

Also you said that you ended your aggressive cut at march and in march you stopped progressing, so there might be a correlation

alright after i'm back from my holiday i'll switch my split also isn't 2 sets and 3 exercise good for each muscle group?

 

[dem123]

I've been lifting consistently and I'm stuck on a plateau that's been going on since around March. I'm maintaining my body weight (not bulking or cutting cus i'd lose more muscle and i don't wanna get fat), protein (130g), sleep(8-9 hrs) and recovery are in check, and I train each muscle group twice a week with about 12 hard sets per week. I do 2 working sets per exercise and usually train to failure. My biggest issue is that my lifts aren't progressing at all. For example, my shoulder press machine used to be 56 kg for 8 reps, but now I'm struggling with 49 kg for 6 clean reps. If I try to get a 7th rep, my back comes off the pad and my form breaks down, so I stop there. Chest strength has dropped a bit too, while back and arms have stayed about the same. I rest around 3 minutes between sets. Has anyone experienced this? Would you recommend changing proximity to failure, adding a deload, adjusting volume, or using a different progression method? I'm looking for evidence-based advice rather than just "bulk."

Split:

Monday: rest
Tuesday: chest bicep
Wednesday: Back and tricep
Thursday: Shoulders
Friday: Rest
Saturday: Chest and Arms
Sunday: Back and Shoulders

I seriously don't know what to do I finished a pretty aggressive cut earlier this year, going from 92.5 kg in January to around 70 kg by March (over 20 kg lost). I'm now maintaining my weight and trying to focus on building muscle and strength, but since March my lifts have either stalled or regressed despite consistency.

Try to lower the volume to 6-8 sets per muscle group a week. Take more time for recovery so change your training from 5 times a week to 4, I would recommend U/L. Also maybe you are overtrained so try to make a deload or just rest for a week.

 

[EstoicAurelius]

Maybe try a Deload week or 2

 

[thebigdon]

I've been lifting consistently and I'm stuck on a plateau that's been going on since around March. I'm maintaining my body weight (not bulking or cutting cus i'd lose more muscle and i don't wanna get fat), protein (130g), sleep(8-9 hrs) and recovery are in check, and I train each muscle group twice a week with about 12 hard sets per week. I do 2 working sets per exercise and usually train to failure. My biggest issue is that my lifts aren't progressing at all. For example, my shoulder press machine used to be 56 kg for 8 reps, but now I'm struggling with 49 kg for 6 clean reps. If I try to get a 7th rep, my back comes off the pad and my form breaks down, so I stop there. Chest strength has dropped a bit too, while back and arms have stayed about the same. I rest around 3 minutes between sets. Has anyone experienced this? Would you recommend changing proximity to failure, adding a deload, adjusting volume, or using a different progression method? I'm looking for evidence-based advice rather than just "bulk."

Split:

Monday: rest
Tuesday: chest bicep
Wednesday: Back and tricep
Thursday: Shoulders
Friday: Rest
Saturday: Chest and Arms
Sunday: Back and Shoulders

I seriously don't know what to do I finished a pretty aggressive cut earlier this year, going from 92.5 kg in January to around 70 kg by March (over 20 kg lost). I'm now maintaining my weight and trying to focus on building muscle and strength, but since March my lifts have either stalled or regressed despite consistency.

Retard split chest and biceps then back and triceps. Nigga you use your triceps on chest movements and biceps on back movements

Also hop on roids

 

[Bipolar2Cel]

Lol.. in my experience, just keep lifting.. when you look back 3-6 or 6-12 months later you will be like "hey I used to complain about not being able to do this weight for X reps now I am doing even more weight for more reps". Once you are past novice-intermediate stage gains can be and often are brutally slow, but you keep making progress every now and then or suddenly realize the weight you are using now is way too easy, increase the weight and realize you can do that for the same or even more reps than you struggled with at a lower weight like 3-12 months ago. Seriously. Stop thinking gains as a natty are supposed to be made every month or few months once past beginner-intermediate stage.

 

[Bipolar2Cel]

Retard split chest and biceps then back and triceps. Nigga you use your triceps on chest movements and biceps on back movements

Also hop on roids

Honestly if anyone wants "fast progress" then roids are the only answer, most everything else is cope unless your current program sucks ass and there is a lot of room for improvement. Even then past improving it gains will still be slow as a natty anyway, either accept and live with it or hop on roids lol. I don't do roids because I already got a nice physique and don't mind my gains being very slow at this point anyway, yet they keep coming slowly and steady, just in the timeframe of many months or realizing only a year later how much I have progressed in weight/reps or even physique etc. Lots of copes and hopes for "magic shortcuts" without roids when there are none.

 

[redeemthecard]

Don’t do this shit
I used to be like you and plateaued hard and didn’t gain muscle for a long time, bulk the fuck up and if you’re not getting females there’s no point in “I don’t wanna get fat”.

Edit: just saw that you had a cut from 92kg, you used to be fat or you were bulking? Also how tall are you?

absolute dogshit fucking advice lol, do NOT bulk

 

[Thief]

Also wtf is 130g of protein? Are you a foid or somethings? Eat higher near 200g

If he's not enhanced then around 130g is quite accurate for him unless he has an obscenely high FFMI for his 70kg bodyweight

 

[GalacticHero]

absolute dogshit fucking advice lol, do NOT bulk

Your talking straight out of your ass

DO NOT listen to this guy he’s not speaking out of experience, he only listen to incels bs that make him feel good

Like even I don’t want to bulk and get fat and bloated but it the only way to build significant amount of muscles.

 

[Thief]

absolute dogshit fucking advice lol, do NOT bulk

DNR the nigga above icl

https://looksmax.org/threads/huge-appetite-it-this-second-puberty.573197/

 

[redeemthecard]

Your talking straight out of your ass

DO NOT listen to this guy he’s not speaking out of experience, he only listen to incels bs that make him feel good

Like even I don’t want to bulk and get fat and bloated but it the only way to build significant amount of muscles.

you fortunately have stage 3 cancer terminal, please blow ur shit smooth off save ur relatives the hassle

not a single piece of literature supports the claim that a caloric surplus is required in order to build muscle, you're just retarded, but what do I expect from an anime avi

 

[3pider]

Your talking straight out of your ass

DO NOT listen to this guy he’s not speaking out of experience, he only listen to incels bs that make him feel good

Like even I don’t want to bulk and get fat and bloated but it the only way to build significant amount of muscles.

Food is not a stimulus beyond maintenance your muscle growth wouldn't increase the only stimuli for muscle growth are hormones and training. Pick up a book you absolute burger
https://link.springer.com/article/10.1186/s40798-023-00651-y#Sec13

BTW protein past .8g/lb does nothing for naturals
https://pmc.ncbi.nlm.nih.gov/articles/PMC5477153/

The effect of protein intake on athletic performance: a systematic review and meta-analysis - PubMed

https://www.crd.york.ac.uk/prospero/, Identifier CRD42024508021.

pubmed.ncbi.nlm.nih.gov

How Much Protein Do Athletes Really Need?

This guest blog post explores the science behind how much protein athletes really need, in addition to the impact energy resitrctions and timing can have.

www.scienceforsport.com

 

[3pider]

I've been lifting consistently and I'm stuck on a plateau that's been going on since around March. I'm maintaining my body weight (not bulking or cutting cus i'd lose more muscle and i don't wanna get fat), protein (130g), sleep(8-9 hrs) and recovery are in check, and I train each muscle group twice a week with about 12 hard sets per week. I do 2 working sets per exercise and usually train to failure. My biggest issue is that my lifts aren't progressing at all. For example, my shoulder press machine used to be 56 kg for 8 reps, but now I'm struggling with 49 kg for 6 clean reps. If I try to get a 7th rep, my back comes off the pad and my form breaks down, so I stop there. Chest strength has dropped a bit too, while back and arms have stayed about the same. I rest around 3 minutes between sets. Has anyone experienced this? Would you recommend changing proximity to failure, adding a deload, adjusting volume, or using a different progression method? I'm looking for evidence-based advice rather than just "bulk."

Split:

Monday: rest
Tuesday: chest bicep
Wednesday: Back and tricep
Thursday: Shoulders
Friday: Rest
Saturday: Chest and Arms
Sunday: Back and Shoulders

I seriously don't know what to do I finished a pretty aggressive cut earlier this year, going from 92.5 kg in January to around 70 kg by March (over 20 kg lost). I'm now maintaining my weight and trying to focus on building muscle and strength, but since March my lifts have either stalled or regressed despite consistency.

Plateaus are completely normal as muscle grows in bouts of literal grams and most of the progression you experience in your first months of lifting is just from coordination adaptations. (from getting better) try micro loading. As for lifts regressing the best thing you can do is to have full glycogen stores get good sleep and maintain blood sugar in the lift, so I recommend 40 grams of fast digesting carbs pre lift (rice crispy, rice, candy) and something to maintain blood sugar in the lift like a sports drink, jolly ranchers any source of fast digesting sugar the best option for both of these would be dextrose but just stock up on sports drinks and rice crispies and time them appropriately. I also think you should change the split to FBEOD

 

[GalacticHero]

you fortunately have stage 3 cancer terminal, please blow ur shit smooth off save ur relatives the hassle

not a single piece of literature supports the claim that a caloric surplus is required in order to build muscle, you're just retarded, but what do I expect from an anime avi

Bro you’re fucking retarded why the fuck are you speaking with such confidence even though you’re saying bs

Holy fuck why are there retarded people like this? If you want to grow muscles to listen to this retard who want to make you feel good about yourself, do what is actually realistically.

You aren’t growing your muscles if your body doesn’t have extra energy to use.

 

[3pider]

Bro you’re fucking retarded why the fuck are you speaking with such confidence even though you’re saying bs

Holy fuck why are there retarded people like this? If you want to grow muscles to listen to this retard who want to make you feel good about yourself, do what is actually realistically.

You aren’t growing your muscles if your body doesn’t have extra energy to use.

NIGGGA THE EXTRA ENERGY IS THE EXCESS OF FAT ON YOUR LARD TUB OF A BODY

 

[GalacticHero]

Food is not a stimulus beyond maintenance your muscle growth wouldn't increase the only stimuli for muscle growth are hormones and training. Pick up a book you absolute burger
https://link.springer.com/article/10.1186/s40798-023-00651-y#Sec13

BTW protein past .8g/lb does nothing for naturals
https://pmc.ncbi.nlm.nih.gov/articles/PMC5477153/

The effect of protein intake on athletic performance: a systematic review and meta-analysis - PubMed

https://www.crd.york.ac.uk/prospero/, Identifier CRD42024508021.

pubmed.ncbi.nlm.nih.gov

How Much Protein Do Athletes Really Need?

This guest blog post explores the science behind how much protein athletes really need, in addition to the impact energy resitrctions and timing can have.

www.scienceforsport.com

“Pick up a book up you absolute banger ”

Stop spreading misinformation and acting like you’re being objective and following science you, nigga you won’t gain weight aka muscles (+ fat) if you don’t eat above your maintenance.

 

[Thief]

You aren’t growing your muscles if your body doesn’t have extra energy to use.

99.99% of people have never been lean enough to the point that their body considers fat to be essential for life rather than fuel for other processes

 

[GalacticHero]

NIGGGA THE EXTRA ENERGY IS THE EXCESS OF FAT ON YOUR LARD TUB OF A BODY

Stfu you retard

How much do you weight bitch?? You’re probably victim weight twink speaking about “muuh optimal way to lifting”

 

[Thief]

Stfu you retard

How much do you weight bitch?? You’re probably victim weight twink speaking about “muuh optimal way to lifting”

You have zero physique pics and posted this:

 

[3pider]

Stfu you retard

How much do you weight bitch?? You’re probably victim weight twink speaking about “muuh optimal way to lifting”

English must not be your first language

Dont even joke lad post zeek before waffling more
Fatasss

 

[GalacticHero]

You have zero physique pics and posted this:
View attachment 5232355

Why do you stalk me? You could have asked me for a physique pic and I would have posted it.

 

[Thief]

Why do you stalk me? You could have asked me for a physique pic and I would have posted it.

Very well then post

 

[3pider]

Why do you stalk me? You could have asked me for a physique pic and I would have posted it.

Radio silence is crazy

 

[redeemthecard]

You aren’t growing your muscles if your body doesn’t have extra energy to use.

@Mods can we honestly just ban faggots who spread full on misinformation, like their contribution to this forum is not even 0, it's negative

 

[redeemthecard]

i did not expect to actually tag you lol rip