Why can't I recover as quick as I used to?

[Gymaholic]

Sup everybody, so the situation is, for the past month or so my recovery times has gone up by a huge lot. When I first started lifting, for a month or so i only worked my arms and chest and I could do that every day with no problems. I mean I would get sore but I would be okay by the next day. Now after my workouts I get very sore and my body doesnt recover at the speed in which it used to. It takes even 4-5 days sometimes, especially with my calves and shoulders. This is really affecting my workouts. Today is my chest, tri and shoulder day but I know for a fact that if I go there I wont be able to do shit because my shoulders are sore as hell. Dont get me wrong,  I dont make being sore an excuse not to workout. I want to workout but I literally cant lift my arms right up and because of soreness. Any advice on this would be appreciated. Cheers.

PS : Oh and Im eating a good amount, all healthy stuff and I get 8-9 hours of sleep a night.

[Dinahlady]

Eat more. Results are all about progressive nutrition - imo there isn't an "I eat Ok and healthy" if you want to get serious results continually/long term. 

If you can't/wont eat more then use less volume - Less reps, working sets and less total number of exercises. You don't need to smash it/kill yourself to grow or get results. Not recovering properly is a much worse gains killer than erring on the minimal side with sets, reps and exercises. But if you can eat more then you might not need to do this.

 

 

[FellowshipOfTheRon]

when you first start lifting your recovery rates are super crazy... which is how the phrases 'beginner gains'/'noob gains' came about. in those early stages you muck around with weights, muck around with food, muck around with sleep and still recover easily to do it all again a day or 2 later. this phenomenon only lasts a while once it's gone it's gone.  this is what i was going on about on your workout routine topic. for all kinds of gains its great to train your muscle groups couple times a week but to be able to sustain that you need smart programming and some good knowledge of one self - to know just how far you can push it to stimulate growth but not so far that the muscle is destroyed for another 6-8 days.

[Phedder]

Stimulate, don't annihilate. Over time you will need more volume, intensity or density to get that stimulation for adaption. As a beginner it doesn't take much to get progress. Stop pushing yourself to the point of not being able to loft your arms above your head.

[Imadeapoopsie]

mayb sleep morr

[Leeroid]

Sounds like you've fucked up your shoulder joints.