The Friedrich Nietzsche training method: “That which does not kill us makes us stronger”.
Thirty years ago as an experiment, I tried that method on my arms; I over-trained them. My arms were sore for more than a week. During subsequent exercise my arms were significantly weaker for several weeks.
About that time I attended a seminar. The speaker was Arthur Jones, the founder and inventor of Nautilus. I asked him, “If given enough time for recovery would my arms come back stronger”. His answer: “You damaged yourself and wasted your time”.