Other than that you can make steady increases by guaging how you “feel” but in today’s society where most people have accomplished what your seeking to accomplish already there are those that want OPTIMAL results in fastest time. When chasing OPTIMAL performance, what your body tells you isn’t always whats best.
While I understand what your saying, why is this “correct”? If I see no adverse effect of taking just 3-4 days off as opposed to a week if I feel great afterwards. I have no idea how to “estimate” when I’m going to feel the effects of training and take a break before I see any of the effects. The factors behind it are too complex to give an accurate time table of every X weeks I take Y days off. Using your cut on the finger analogy, how am I supposed to know my finger is going to be cut before it happens? I’m not going to quit training for a week if I still have two weeks until I start feeling overtraining effects.
I’m LOOKING for scientific data to understand this theory as to what is optimal.
I know I’ll never get everything right, but I strive to know or do what is correct for me. Most things related to actual weightlifting is to respond to your body, albeit nutrition, sleep, and other things are different. This was one subject that everyone always suggested the week off after x period of time.[/quote]
Problem is that the scientific answer will be. It depends.
Which is probably not what you are looking for. Depending on your physiology, nutrition, recovery capacity, work capacity, workout schedule, age etc the amount of rest you need will vary. This will also vary at differnt times of the year, depending on your stress level, whatever.
Really the best that you can do is either pick an arbitrary number or listen to your body.
The only way you could be more accurate would be if you had a team of scientists measuring everything that you did an taking regular bloodwork.