Training lag

[Getbigorwtf]

Hello senior and fellow new forum members.
I am new to posting in this forum. Though have followed posts in the past. I am a seasOned lifter For the past five years. 20yrs old 5'6" 183 lbs 10.5% body fat goal is to weigh high 190s low 200s. Not necessarily hoping to bodybuild though would if opportunity was there depending on how I look. I'm just looking for new ideas to help my training and possibly diet.

Generally lift without set split varies weekly generally
Mon chest
Tues back
Wed hams & calves
Thurs off
Fri delts
Sat quads
Sun arms
Would be maybe a typical week generally lift towards hypertrophy 6-12 reps 4-5 exercises for big muscle groups 3-4 for smaller just looking for training secrets ideas open to new ideas thanks for feedback

 

[Diced]

One word brother, REST . ur over training look into two day splits i recommend them . U need to allow ur body time to grow and recover . Chuck ur diet up in the diet section for us .

 

[Diced]

also alternate working in the 8-12 rep range and 4-6 rep range id prob go 4-6 for a month maybe less then 8-12 for the same amount of time .