wanted to ask how much does whey help to improve recovery time?

just 2 trips down to gym and im already feeling the pain eventhough im doing lesser but heavier

the muscle strain seems to prolong even if given full one day recovery

the million dollar question as usual, does more strain = more effort?
im gonna keep running at it until i get what i want, gym aint cheap mang
dayum, even 74kg cant cut it? cause i saw there was a youtuber who's like 176cm, 76-78kg and he looks pretty defined

yes im focusing on those, those are much simpler to learn and do. my primary aim is shoulder hypertrophy actually, shoulders so broad, make a swimmer feel proud. so far deadlifts have been effing contagious than squats, but it strains the back real bad esp since im doing the romanian deadlift

my HIT is just 5-10min run at treadmill after all the exercise lol, around speed at 12-13.