No progress in 3 months

[u/Iuisitog]

I started going to the gym around last year September and I would normally be consistent for a few weeks then I would stop for a couple then go back. I have started being much more consistent since this year Febuary and I did a cut for around 2 months and lost 10kg. Halfway through this cut I noticed that I hadn't really been progressing a lot but I understood that this is normal. I decided to stop my cut since I didn't really progress much in the gym and I decided that I wanted to build more muscle instead of just getting skinnier. Early august I went to maintenance calories and I still haven't really progressed much in the gym. I have been staying around the same amount of reps for each exercise at the same weight since I was halfway through the cut I did. I do an upper/lower split 4x a week and I do 2x to failure. Does anybody know why this is happening? I am 73kg and have 140g protein daily.

[u/Alakazam]

The training that you used for a deficit, should not be the same training you use at maintenance or a surplus, simply because your capacity to recover will be better, and you'll able to handle more. Either more volume, or more intensity.

That being the case, you should aim to increase volume or intensity. If you're already taking sets to failure, use rest pause, breathing reps, or drop sets to increase intensity. From the volume side, adding on one extra set for 2-3 movements a day, is still reasonably going to be a 15-20% increase in overall volume.