Yes absolutely!

I just learned about new research that shows that muscle damage and muscular hypertrophy (Growth) are competing mechanisms.

So if you're training so hard that you're sore for days after your training then you are doing yourself a disservice.

It's better to use heavier loads with a little bit less volume so that you stimulate the process for muscle growth but you don't cause damage that will pull away resources from the growth. 

So how that would look with your programming, is using heavier loads and longer rest periods between sets and keeping a few reps in reserve.



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Nice, thank you.

With regard to weight training would you recommend giving a day's rest between workouts? Through the week I split chest / shoulders / arms / legs / full body on alternate days with a rest day between each.