Most people think, “the more I train, the faster I’ll gain.” Unfortunately, if you follow this methodology, you won’t progress very much. That’s because your gains in muscle size and strength come during recovery time.
Be sure to hit the weights hard 3-4 days per week, and try to never train more than two consecutive days in a row, if your schedule allows it.
On your off days, rest and recover/stretch. Try to avoid any intense physical activities that can interrupt your recovery process.
Follow every three weeks of hard training with one week of easy training (deload week). During the deload week I like to keep the weights on compound lifts (squat, bench, deadlift, pull-ups) heavy, and then cut the volume on accessories to about 50-75%. Keep in mind that deloading can be different for everyone. For instance, you could cut the weight to about 50-75% on compounds for a deload. I wouldn’t recommend that route because your strength gains will suffer from it.
As long as you’re cutting back your training in some way that week you should be fine in the grand scheme of things. Don’t be afraid to experiment and find out what works best for you!