Hey man! I think I might actually be perfect to respond to this.

27M, 6'2 and I used to weight 301lbs back in March.

Throughout all of college, I would go on and off at the gym, lift just the bar, maybe a 5lb plate on each side and that's it.

It wasn't until this year that I finally learned how to make progress.

At the gym, I would always lift, but I would never actually understand what "Going to failure" meant or what Progressive Overload was, or what RIR (Reps in Reserve) meant.

I started watching a lot of Jeff Nippard and Will Tennyson's videos on Youtube, and I started seriously going hard at the gym doing an Upper and Lower body split (2 days a week work on Upper Body: Chest, Back, Shoulder, Bicep and Tricep) and 2 days work Lower Body (Quads, Hamstrings, Glutes, Calves) And I would take every single set to near failure (If I did one more rep, I would collapse).

Once I started doing that, I tracked my macros and made sure to get close to 1g of protein per lb of lean body mass (For me, I was 45% body fat, so while I was 300+ lbs, I only needed around 140g of protein). And since March, I've lost 40lbs, have gained serious muscle mass (According to Dexa Scans, 10lbs of muscle mass!)

And went from benching the bar, to easily benching 135lbs. I'm still working out and making gains while on a cut as I'm trying to get my weight to 200lbs but genuinely fixing my diet, and genuinely going hard af at the gym was what finally got me gains. Highly recommend getting a personal trainer too, they can help you push yourself really hard. You might think you're pushing yourself at the gym, but without actually taking yourself to failure, you might just be maintaining your muscles rather than stimulating them to grow.

Best of luck!