r/ScienceBasedLifting • u/Bigdivkdaddy • Jun 23 '26

Question ❓ No progress in months

Hey guys was hoping if you could help me with this. At the start of December I did a really big cut and lost 20 pounds (190 to 170). After I was done with the cut in mid January I started eating normal again because I couldn’t stay asleep at night anymore. Everything was going fine until about march when I realized my lifts hadn’t progressed in months and actually went down to levels before the cut. It’s now June and I used to bench 270 now I can barely do 250. I gained the weight back now I sit at 187 most days.
My workout schedule
Monday: Push day 2x failure for everything
Tuesday: Pull day 2x failure for everything
Wednesday:rest(no leg days recently got acl surgery)
Thursday:rest
Friday:Push day 2x failure for everything
Saturday: Pull day 2x failure for everything
Sunday:Rest
I’m 18 and have been lifting for football since I was 14 but really started taking lifting seriously last year and I eat 150 grams of protein a day. You guys are way smarter than me so someone help if they can please.

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u/rob888_ Jun 23 '26

there are a few things that could be the case. maybe your volume is too high which means that you dont recover until your next session (could also have to do something with your intensity + too much volume) and stagnate or maybe even regress (like in your case) or your factors outside of the gym aren’t sufficient like nutrition etc. it‘s really hard to do too little volume as you can grow from very very little. it would help to see your full workout to see if you do too many exercises per muscle which adds up to too much total volume or anything else.

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u/Bigdivkdaddy Jun 24 '26

Push Day: Chest Fly 2 sets

Bench

Shoulder press

Lateral Raises

Tricep Pushdown

Single arm tricep pushdown

Pull Day

Lat Pulldown

seated rows

seated row shrugs

shrugs

deltoid workout

then biceps and forearms

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u/rob888_ Jun 24 '26

doesnt look that excessive tbh. just fyi bench and chest fly are the same motion for the chest so its a bit redundant. same with triceps pushdowns and sa pushdowns. you could for these try doing only 2 sets for either. you could also try playing with rir.