I respond best to high intensity low volume training and always have. I'm 47 with lots of injuries that I work around and currently train EOD with each body part getting trained once every 8 days (week body parts twice, kind of...) with 3-4 exercises per body part with the exception of traps and calves which only get 1 exercise but 3 hard rest pause sets with partials and Back gets 5 exercises total. Not including warm up sets, everything is trained 1 set to failure or beyond using rest pause, partials, forced reps, static holds, or a few negatives. I cycle the failure and beyond failure methods each week depending on how I feel and take a week off once my body lets me know it's time. I've being going hard training for over 30 years, so I know when I need a break before the training breaks me (lessons learned)... My week off makes me feel better and my body actually looks a bit better (fuller) that week and I'm mentally ready to get back to training hard after that week off. My current training schedule is split like so:
Mon- Shoulders, Triceps, and (1 set to failure upper pecs)
Tues- off
Wed- Calves, Back and Traps
Thurs- off
Fri- Chest and Biceps
Sat-off
Sun- Calves, Hamstrings, and Quads
Mon- off
Then repeat...
I do core training ALMOST everyday and a 30 minute walk at regular speed once per day with 10-15 minute brisk walks after some of my meals. My lower back is so F'd up and my hips hurt so bad sometimes that I use my stationary bike instead of walking. I no longer run anymore because it hurts my hips and back too much. When I was rolling in jiu-jitsu 3 x week I didn't do as many walks but still did some and my weight training was only 3 x week. Doing that, I required a week off about every 4-6 weeks. I'm currently out of bjj so my weight training was adjusted... When I competed in powerlifting, I always took the week off before every competition and sometimes the week after also. It worked really well for me. I competed at 242lbs in single ply gear and my best competition lifts were 685 deadlift, 750 Squat, and 650 bench press. They were even heavier in the gym with no judges... I never used more than 750mgs per week and for no longer than 12 weeks with 8-12 weeks completely off or 100 mgs test per week to cruise, with the exception of once, I tried 1 gram of test and felt horrible. Only TRT for the last 12-15 yrs. So training with the "super supplements" maybe required me to need time off more often than training natural or on TRT, for me anyway... Damn, my answer got long! lol