: Workout effectiveness It's my 3rd week going to gym. I'm 24 y.o. 87kg, 172cm male. Previously I only did some pull-up and dips. It's 3 times a week 1st day - chest, shoulders, biceps 2nd day - back, triceps 3rd day - legs

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Do I need to change the routine?

No. So long you are able to progress in weights / reps / sets, you do not need to change your routine. With that said, this is called progressive overload. So long you are progressing, your workout is pretty much effective for you. You are doing pretty well except for your 3rd week. So what you could do is continue doing 70 kg and achieve your 5 sets of 12.

However, I don't think you need that much set since your pretty much doing high amount of reps.

Is it okay to not feel tired after the effective workout?

Absolutely alright. If you feel fatigue, be it physical and/or nervous fatigue, its not a good thing. Depending on your genetics, it may take up to 24 - 48 hours to recover from physical fatigue(it may even take a longer time or even a shorter time).

But its a different case for nervous fatigue (also known as central nervous system fatigue). Unlike physical fatigue, if you continue to lift heavy everyday, you may experience the following symptoms which are related to nervous fatigue :-

• Depression

• Decrease in training capacity / intensity

• Washed-out feeling, tired, drained, lack of energy

And more can be found here.

To avoid facing neural fatigue, try alternating between a light training session and a heavy training session. For example, you go heavy on your chest, shoulders, biceps and go light for your back, triceps. Increasing your caloric intake and your rest will also help.

With that said, since you are training 3 times a week, you should be fine.