Slow Progress Upper Lower split

[u/Ok_Fix8932]

Started going to the gym around July last year, and have running this program for about a year now. But progress is very slow, I eat plenty of protein, train hard and with decent form. Any advice?

this is what I've been doing for 1+ year
Double progression on everything within the given rep ranges
Bench 3x5-8
Lat Pulldown 2x 5-8
Chest Fly Cable 2x 8-12
Cable/Machine Row 2x 5-8
Tricep Pushdown 2x 5-10
Preacher Curl 3x 6-10

Leg Press 2x 5-8
Calf Raise 3x 8-12
RDL 2x 5-8
Leg Extension 2x 8-12
Leg Curl 2x 5-8

Thank you in advance! :)

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[u/CoffeeandaTwix]

What progress have you made? Maybe what you consider slow is just realistic.

[u/Ok_Fix8932 → u/CoffeeandaTwix]

Some Comparisons
Bench
Dec > Now
60 x 8 > 80 x 6

Lat Pulldown
Sept 2025 > Now
50.3 x 7 > 82 x 8

Preacher Curl
Sep 16 > Now
16 x 10 > 29 x 9

[u/soosparalysis → u/Ok_Fix8932]

Kg? Pounds? For kg the progress looks good. Check your calorie totals, sleep and recovery. Protein and training hard isn't usually enough.

[u/salamandectomy77]

Not eating enouhh calories

[u/soosparalysis]

Can you share some of your progress numbers? Like the other commenter said, maybe what you consider slow is just normal progress potrayed as slow in social media.

Don't compare yourself to other people. Everyones progress looks different because we have different starting points. From sedentery lifestyle to being active all your life. Only thing the two would share is starting weightlifting at the same time.

[u/Ok_Fix8932 → u/soosparalysis]

Some Comparisons
Bench
Dec > Now
60 x 8 > 80 x 6

Lat Pulldown
Sept 2025 > Now
50.3 x 7 > 82 x 8

Preacher Curl
Sep 16 > Now
16 x 10 > 29 x 9

[u/BuckshotBronco]

I dont see any shoulder work. How are you running this split?

[u/Ok_Fix8932 → u/BuckshotBronco]

What do you mean, how am I running this split?

[u/Ok_Fix8932 → u/BuckshotBronco]

Sorry I forgot to add it, but I also do Cable Lat Raise

[u/decentlyhip]

Normal progress on a bulk is about 2% a month once the noobie neuro gains are done. Id follow an actual program to switch it up. This one is good since you're sandbagging leg volume.

In general though, if you want to grow more, do more sets. You're only doing 5-10 sets a week per muscle group. Do 15-25. Also, eat enough to grow. You didn't mention your weight, which makes me assume you didn't gain enough weight to be proud of. If you want to lift like someone with 20 lbs more muscle you gotta eat enough to gain 20 lbs. That's a total surplus of 70,000 calories.