Maximize Muscle Growth: Take a Day Off
Being downright lazy is one thing, but being smart and listening to your body is an entirely different matter. If you feel overly fatigued, extremely unmotivated or just that your body is telling you “don’t train today”, taking a day off might not be so bad. It may be a signal from your body that it needs extra recovery time or that you are in an over trained state.
If you know that your workout will be performed at far less than 100% effort and intensity then it would probably be a waste of time to train and a missed opportunity to effectively maximize muscle growth. Take the day off, rest and simply perform the workout the following day.