Am I not recovering?

[Daniel256512]

Hello

I train 6 days a week, hitting every muscle twice.
My split:
Monday - Chest, shoulders, triceps (chest dominant)
Tuesday - Back, Biceps and rear delts (back dominent)
Wednesday - legs
Thursday - Shoulders, Chest, triceps (shoulder dominant)
Friday - Biceps, Back and read delts (biceps and rear delt dominent
Saturday - legs

Basically it's push, pull, legs and I alternate between starting on dominent each muscle group once a week and then moving onto the next. For instance, Monday I will smash chest hard then just go until failure on shoulders, where as when it alternates, I will start with shoulders and smash them and do chest at the end.

I'm not sure if this is normal, but I am much weaker on some days especially the second part of the week if I smashed it on the first part. I thought 72 hours was enough to repair and that I would be able to workout again.

Diet is in check I don't track macros or anything but I get in a good amount protein, mostly 200grams

Any help appreciated thanks

[Nephets]

keep in mind you grow and recover on days off, not in the gym....try working your way down to 4-5 days a week and see if that helps.

[Sark]

Diet is in check I don't track macros or anything but I get in a good amount protein, mostly 200grams

Any help appreciated thanks

All I'll add is that you can't say your diet is in check if you don't track macros. You think your diet is check, but really you are only assuming it is. Nutrition plays a huge factor in your body being able to recover from workouts.

Most people that don't track and think their diet is ok, are greatly surprised once they track for a solid week just how off they were.

[Euroholic]

All I'll add is that you can't say your diet is in check if you don't track macros. You think your diet is check, but really you are only assuming it is. Nutrition plays a huge factor in your body being able to recover from workouts.

Most people that don't track and think their diet is ok, are greatly surprised once they track for a solid week just how off they were.

I would have to disagree with you mate. You do it enough times you just know what your body needs

[Shredzs2]

Increase your routine to a 4 day split
Day 5 rest and pound back as much clean food as possible
Then repeat..

Take an extra day off whenever you notice you are getting low on energy

Never train a muscle that is not fully recovered...any tenderness from last workout means give it another day...cardio can be in place of these days..

Eat more,drink more water..get as much sleep as possible.

That's the basics but a good place to start..

So many factors to this....keep us posted and we can adjust as required

Shredzs

[Ashop]

I think 6 days per week could quickly lead to overtraining. If your training hard and intense you shouldn't need more than 3-4 days per week weight training.

[songdog]

I have to agree with the above 6 days is too much.And as far as your diet goes.You do need to count macro's or you wont know wat you are taking in.

[NACH3]

TBH - I think your short changing a body part(or more) each time your doing chest/shoulders/tris?!?? No way could I give everything to that BP(chest alone and maybe delts / or just tris w/chest) your on the verge of overtraining.... how do u feel.... lethargic low energy etc?

Also, why not hit rear delts/& traps with your shoulders as they're 3 major muscles in your delts(anterior/front delt - medial delt - and rear delt)

- Chest/bis
- Shoulders(including rear delts) and tris
- legs
- back/traps and(if rears delts are lagging hit them on fill in days)

I would do this but I'd do either Eod training on this split or 2on 1off approach

Make sure your intensity is super high and shorten rest periods to get past any sticking points

[kelkel]

I think 6 days per week could quickly lead to overtraining. If your training hard and intense you shouldn't need more than 3-4 days per week weight training.

That ^^^^^.