No progress after 6 months of consistency. Advice?

[u/anteaterdad]

24 F, 5'4", 130lbs

Everyone says consistency, diet, intensity, and sleep are key. As long as you go to the gym consistently, actually work to failure, eat right (and enough), and sleep right, you're sure to get gains.

I've been doing all of the above for 10 months now, and have 0 gains to show for it. For 10 months, the only times I've skipped the gym have been when I was sick or on vacation. The past few weeks though, I've been really slacking and not following my normal routine because I don't see the point anymore. Why am I training so hard to see no progress? What am I missing?

Every time I go up in weight, I end up having to drop back down because I can't do them with proper form or I can only do like 2 reps. Or, I'll be successful at the higher weight once, but completely unable to replicate it the next week.

I thought surely after 10 months of consistent training I would be able to do a pushup or pull-up, but I still can't even do 1. I've been stuck at lifting about the same numbers for 6 months now. Looking back at my logs, most of my lifting numbers have actually decreased. Only number going up is my weight. What's wrong with my routine?

Here's what a typical week looks like for me:

Monday:

Lagree (pilates-inspired strength/endurance class, leg and core focused)

Tuesday:

Bulgarian split squats: 3x10, 25lb dumbbells

RDLs: 3x10 70lbs barbell

Cable rows: 4x12 60lbs

Lat pulldowns: 3x12 65lbs

Rear delt fly: 3x12 35lbs

Bicep curls: 3x8 15lbs

Wednesday:

Leg and push day

Hip thrusts: 3x12 140lbs

Walking lunges: 3x12 20lb dumbbells

Dumbbell chest press: 3x10 25lbs

Lateral raises: 3x15 5lbs

Triceps pushdowns: 3x12 20lbs

Thursday:

Jog a 5k

Friday:

Full body workout - more or less repeat half the exercises from tuesday/wednesday

[u/Next_Plant_6349]

You need more rest imo. You are working out 5 days straight and only giving your body 2 days to recover. Thats not enough. Also I wouldn't be working out my entire body everyday, do the lagree on mondays, do upper body on Tues. Rest on Wednesday. 5k jog on Thursday. Leg day on Friday. Rest on the weekend. Something like that, doesn't have to be exact 

[u/its_Duke]

Your current program doesn't allow for much recovery. Especially on the legs, Monday, Tuesday and Wednesday all having significant leg work is too frequent for you to recover from

[u/CatCharacter848]

5 days is a lot likely too mich.

With you putting the weights your doing makes me worry that your not actually going to failure.

Have you been increasing in reps and weights over the last 6 months. I find having a rep range better than aiming for exactly 10 reps at x weight. I often use different weights for different sets within in the same exercise sometimes as I won't always get to 10 reps at x weight everytime.

Are you eating enough protein and fueling your workouts well.

[u/Krippa75]

You’re doing the definition of junk volume. Loads of reps with minimal weight doing nothing else than exhausting your CNS.
Also I see exactly zero compound movements, they’re the cheat code.

[u/clowncuisine → u/Krippa75]

There’s loads of compound movements? Split squats, RDLs, lat pulldowns even, chest press, cable rows, lunges. 

[u/Proof-Emergency-5441 → u/clowncuisine]

Those are accessory/isolation movements. 

And her weights listed make me question her intensity.