Not Making Gains!

[cubicpie]

Looking for help because I've been stuck at a plateau for the longest time in my lifts/body composition/muscle
Currently 145 lbs usually +/- 2 lbs

My weight/reps of main lifts from last weeks workout:
Bench: 225 for 6
Weighted Pull Up: 215 (bw + 70 lbs) for 5
Squat: 185 for 10
Deadlift: 275 for 5

I currently use a 5 day split (chest/back/shoulders/legs/arms) but haven't been making any gains in strength or muscle. I've haven't even been able to do more reps on the same weights either so I've been thinking I probably need a new routine. Don't think it's my diet because I hit my macros almost literally everyday (used stickies from nutrition section and eat in caloric surplus)

As far as my strength is, I'd say my bench and pull up are pretty high up there but I know I could make more strength gains in my legs definitely, but I'd rather try to pack on some muscle instead (I just don't know how)...

Any help would be awesome, if you need me to post more specific info like my split or my diet, lmk

[ummme]

use a program from this forum section rather then making your own...

[Tupperwolf]

No matter what you calculated, if your weight isn't going up you're not in a caloric surplus. You need to eat more food.

You also shouldn't be doing a bro split. Your muscles need more frequent stimulation as a natty in order to grow.

[ironwill2008]

Looking for help because I've been stuck at a plateau for the longest time in my lifts/body composition/muscle
Currently 145 lbs usually +/- 2 lbs

My weight/reps of main lifts from last weeks workout:
Bench: 225 for 6
Weighted Pull Up: 215 (bw + 70 lbs) for 5
Squat: 185 for 10
Deadlift: 275 for 5

I currently use a 5 day split (chest/back/shoulders/legs/arms) but haven't been making any gains in strength or muscle. I've haven't even been able to do more reps on the same weights either so I've been thinking I probably need a new routine. Don't think it's my diet because I hit my macros almost literally everyday (used stickies from nutrition section and eat in caloric surplus)

As far as my strength is, I'd say my bench and pull up are pretty high up there but I know I could make more strength gains in my legs definitely, but I'd rather try to pack on some muscle instead (I just don't know how)...

Any help would be awesome, if you need me to post more specific info like my split or my diet, lmk

Get on a structured beginner training program.



Eat more. If you're not gaining weight, you're not eating enough.

[cubicpie]

Alright thanks guys ! Will do asap, gonna do a 3 day push/pull/legs and keep adding calories every week until I actually start gaining weight!!!!

[MrJacko03]

No matter what you calculated, if your weight isn't going up you're not in a caloric surplus. You need to eat more food.

You also shouldn't be doing a bro split. Your muscles need more frequent stimulation as a natty in order to grow.

^^^^ This.........but you can have a split, just make sure you get through your body twice a week.....so 2 or 3 split could work.

Most important......EAT MORE!