[ Jo:
[
[ > I focus exclusively on multi-joint movements like the squat or
[ > deadlifts once a week, maximum three workouts during a two week
[ > period. That's my recovery capacity and Arnold won't be able to tell
[ > me otherwise.
[ >
[ > My workouts, which consist of three core movements, last about thirty
[ > minutes; I'm very sore the next few days.

Jean Louis commented:
[ I am not Arnold and don't practice bodybuilding, but this seems to
[ illustrate the dilemma:
[ -with too short resting periods, your body doesn't recover,
[ -with too long resting periods, your muscles don't adapt and you are
[ sore for 3 or 4 days.

Jo clarifies:

There's only one way to know whether my muscles are adapting to my
workouts and that is to keep track of progress during a training
cycle and over time through several cycles.

Long ago, I'd rest only one day between total body workouts and that
was my first mistake -- disregarding my recovery capacity to follow
formula body building schedules. And as I "progressed" into
intermediate and advanced routines, I continued to ignore slightly
sore muscles because I knew the next day or later in the afternoon I
would be working on a different body part.

In hindsight, I know I could have gained faster with longer intervals
of rest; that I never should have entered the gym unless I was
totally recovered from the previous workout. And I got carried away
with piddly finishing movements.

My sessions nowadays are very short, intense total body routines and
so I'm not too surprised that I need the extra 2 or 3 days for the
soreness to dissipate COMPLETELY. That is, my biceps will recover far
faster from a session of isolated concentration curls than the entire
lower trunk will after a set of breathing squats. Obviously the squat
affects a larger number of muscles of greater total mass.

Now, if, through a change in diet, my recovery capacity increases,
and I find my muscles begging for more stimuli after four days, then
I'll make adjustments to my training schedule. Right now, I find that
a week is the right waiting period.