The reply you’re quoting could be written by me, though I’m a decade short. It gets complicated for people that compete (bodybuilders, powerlifters, weightlifters, strongmen, crossfitters… and insert the most of the sports), but that is around nationals level specialization. And it gets complicated because the actual problem space varies a lot from sport to sport. But to get there up to that point, one needs the consistency that the most of the people don’t have.

Lift or train about every other day, try to improve from the last time. Eat. If you feel extra tired, rest. If you dont seem to progress, change your regime a bit. Human body is built for adaptation, it’s the only thing we have. It is not complicated.