Your Experience Is Unique.
Many workout programs have fairly stringent scheduling in terms of workout and rest/recovery days.
It might be 3 workouts on non-consecutive days followed by 2 full days off, or possibly 2 training days, followed by a day away from the gym, then 2 training days ending with 2 days off.
Or, possibly it might be 5 days that coincide with a “typical” work-week, followed by 2 days of down time for the weekend.
Most schematics seem to follow a convenient 7 day/weekly template.
From my own experiences and what I have observed from others, it can be extremely difficult to fit a generic program into real-world experience.
Most of us have all sorts of commitments in the form of work, family, and other obligations.
With that is mind, you could be cruising along on a generic program, making progress, getting stronger and building more muscle, but then:
You get sick.
You have an emergency at work or at home and can’t get to the gym.
Your excellent progress is stifled by an event or vacation or holiday.
You have an injury.
You change jobs and have to adapt to a new schedule (midnight shift anyone?)
I have found that training is more beneficial and productive when it is organic and based upon your unique circumstances in real time.
Out of the box templates are a great start, but we need to keep in mind our individual experiences, schedules, lifestyle, priorities and propensities.
Through trial and error, I have developed what I call “refresher days.”
When I am loaded down with work, unable to engage in regular intensity or volume, have to place my intention and energy elsewhere, or just not feeling like my normal self, I employ a refresher day(s.)
What are refresher days?
They are simply a reduction in intensity, volume or both in the chosen exercise that you are currently engaged in.
For instance, I may cut my current load on any given exercise by as much as 50% or possibly reduce the volume in similar terms.
Recently I used refresher days extensively with a high frequency program that I experimented with that I developed into a great program for those that are just starting their fitness journey or for those that are returning to the gym after a layoff.
Health and fitness is a lifelong endeavor.
High intensity has it’s place, but it is important to utilize it in an intelligent fashion.
Set yourself up to win!