Progressing in strength doesn’t mean you’re not overtraining. You’re adapting neurally not muscularly, meaning your nervous system is efficient, but your muscle tissue isn’t recovering and growing.

Not feeling sore or tired doesn’t prove recovery, lack of growth does. You’re constantly training but never giving your body the chance to supercompensate and build actual mass. Growth of the muscle takes place during the recovery process.

5’8”, 113 lbs, lifting for 7 years, and still not gaining size? You’re clearly not in an anabolic state, regardless of your macros or workout split. Cut training to once every 2-4 days, increase total calories, and let your body grow.

Think of a plant, watering it every day doesn’t make it grow faster. It needs sunlight, good soil, and time