I like Yate's training style. It works best for me. Find out what works best for you. If you are tired and lethargic during the day then you either need more sleep or you need to reduce your training volume. But general you should do more when on, but this is all relative to intensity and peek training. Have you reached ultimate failure, if so, then stop, but when on do one more the same and you are done. No need to pound out 5 or 10 sets, it you have already reached ultimate failure at 3. The rest will equate to over training. Which is possible to do, even when on!