I don’t know if you read CT’s article about overtraining and different training variables that need to be balanced to avoid overtraining, for the hell of it I can’t remember the title, it’s quite a new article as well.
For a type 1, even a type 1b, volume should be capped at around 1 hour max per workout as well as around 12-16 work sets, lactic acid work should only be introduced if your sport requires lactic acid tolerance and even then only in very small amounts and very gradually because type 1b doesn’t recover well from lactic acid training.
Excessive volume raises cortisol which in turn loweres testosterone as they are both produced from the same base or ‘mother’ hormone, while also increasing adrenaline and therefore desensitizing your adrenergic receptors. Lack of progress is a clear sign something is not right, and me being 24 if I had any problems with my libido I would definitely be concerned.
I don’t know what you consider high resting heart rate, mine is in the high 60s low 70s when I’m strength focused and not in top shape. But all it takes is a couple of runs a week and it’s low 60s high 50s in a matter of weeks, especially if I also add a sprint session a week, that being short bursts of sprints 6-10 times. Coupled with no more than 3 heavy sessions that’s more than ample to maintain size and strength while getting in better shape without messing with recovery or skyrocketing cortisol as long as my food is in check too.
I mean just look at westside, them dudes smash 2 max efforts, 2 speed days, and anywhere from 1 to 6, sometimes even more mini workouts for just accessorys or low intensity sled dragging, and even then their total training time is probably no more than 10 hours a week, likely a few hours less.
If you ever heard or read CT talk about athletes he trains, 3 heavy sessions, 1 light bodybuilding session, 3 sports practice sessions, usually on the same day as lifting to give a few full recovery days. And they are athletes.
You need a lot less than you think to get in shape and stay in shape. Your body may be somewhat used to what your doing but ‘being used to’ it in that case can mean desensitised adrenergic receptors, overproduction of cortisol to cope with the constant stress, therefore poor recovery. Although if you are feeling good and not exhausted I don’t think you have adrenaline or dopamine issues, but again most of the things I can say are personal experience or what I learnt from people like CT.
As of how to fix it, I’d say lower the volume, again depends what your training for, but if you really need to be athletic or just want to be, sprints once a week, short bursts x6-10 with 60-90 sec rest, and run once a week, slow steady running for 3-5 miles, nothing better than running if you want to build stamina. On top of that, keep your jumps, throws and heavy lifts in 3 days a week with minimal accessorys, I’d probably train for balance instead of accessory if I had to couple heavy work with regular conditioning. So if you press, do some upperback work, if you squat, do some hypers and/or leg curls, if you deadlift do some abs and leg curls or hypers whatever you didn’t on squat day, you get the idea. And maybe one extra workout where you can do some bodybuilding work for neglected muscles and weak points but keep it brief to about 30-45 mins and not so intense. Also, keep your cortisol in check, I thankfully didn’t really have cortisol issues yet, but I see a lot of people liking ashwanghanda, as well as some magnesium glycinate post workout.
For how long it will take, not sure, but even when it gets better if you return to your current regime you’ll end up this way again.
And remember, this advice is from personal experience and from my interpretation of things that I read / heard in podcasts from people I give credit to, like CT, Wendler, or Louie Simmons, so I don’t consider myself an expert by any means.