I just got my new ryzen 5 3600 and its always been running at 4.2 ghz and it never goes lower and I want to know how I can stop that so I can play my games without my CPU exploding. The bios says its 3.6 but task manager and nzxt says its max frequency
Windows TaskManager will not show the actual CPU frequency:
Effective clock vs instant (discrete) clock - HWinfo Forum
You should try to check your CPU core voltage(s) and C6 (deep sleep) power states, instead.
If you see your core voltage drop to 0,8 - 1,025 volts on idle, then everything is working fine.
Check your BIOS setting "Global C-State control", which needs to be enabled for power saving.
And while you are checking these values, have a look at your CPU temps while gaming.
If you can stay below 80°C while gaming, it should be all good there as well.