Not seeing any progress for more than a year
22 years old
190 cm
86 kg
Torso/Limbs (4x a week)
skinnyfat, but more fat than skinny rn (typical south asian build)
I’ve been training consistently for about a year now and paying close attention to my diet (180–200g protein, 300–500 calorie deficit). However, I’m making zero progress in my workouts; while I do see a difference on the scale, I’m not building muscle or getting any stronger. I take every set to failure. For example, for chest: I do 6 sets per session (12 per week):
Bench press: 2 sets, 6–8 reps (1st set: 7 reps, 2nd set: 5 reps—has been this way for months)
Incline bench: 2 sets, 6–8 reps (1st set: 7 reps, 2nd set: 6 reps)
Flyes: 2 sets, 8–12 reps (1st set: 10 reps, 2nd set: 7 reps)
I know you build muscle in a calorie plus, but I tried a 200-calorie surplus once, and it just resulted in me gaining fat.
Is my volume maybe too low? My diet is perfect (since last month i even switched to eating only whole foods. no refined sugar, flour, etc.), I’ve checked my form multiple times, and I always get 6–8 hours of sleep.
btw. i do track my diet and my training