it takes a muscle group anywhere from 7-10 days to fully recover after tearing it down. that's the point of lifting, tearing the muscle down so you can REST and RECOVER, so it builds itsself back bigger and stronger. diet and recovery is 90% of the game. less is more. walk into a gym, i guarantee you every 4/5 guys lifting are over training. what happens when you take a guy who loves lifting (most of us probably do) and couple that with the fact everyone thinks more is better. the work ethic is there because you love lifting, and you are not seeing results so you are constantly in the gym. try working each muscle group once a week. have a back day, have a chest day, have a leg day. if you have the work capacity throw in a 4th day of general physical preparedness or oly lifts. focus on your heavy, basic compound lifts. for instance if it is leg day, your main focus is squats, either back or front. warm up properly, this includes dynamic work such as box jumps and kettlebell swings. now ramp up in weight to your working weight on squats. give it all you got, 100% intensity. now you're done. always leave a little in the tank. walk away knowing you had 1 or 2 more reps in you. finish off your workout with assistance lifts that will help your squat. if your posterior chain is your weak point and you are quad dominant, then no need for any quad work. do some bodyweight glute ham raises, hit your calves if you want for aesthetic purposes. but remember not to go extremely heavy or give it 100% intensity every session, you'll wear your cns out. i like to go heavy 2 sessions in a row, go easy the third. if you have any other questions let me know. also if you're serious about making gains, i'd start doing some research and figure out what works for you specifically. if you don't already, read tnation.com articles. especially dave tate and jim wendler. and as a side note, your diet probably sucks. post it.
