Is it best to lift one day on one day off?

Answer 1

There is no single Weightlifting protocol that works best for everyone. It's always a matter of balancing between getting too much training and too little training. It is best to "listen" to your own body. If you are training intensely using a full-body routine, perhaps the best way to schedule workouts is to wait 24 hours after all DOMS (delayed onset muscular soreness) has disappeared before training again. Doing it that way will ensure systemic, and not just localized, recovery. Remember: you don't grow in the gym. You grow by adopting outside the gym to the stress you have applied in the gym. In other words, getting sufficient rest and recovery is essential to avoid over-training