Most of the fundamentals haven’t changed really… Regarding optimal; not sure what you’re asking there. The guide suggests watching your progress indicators like BPFSL & BPEL, etc and make decisions with a scientific apppraoch.
I can only think of 3 things that have changed, at least in terms of my opinion:
1-When I wrote the guide I suggested not using rest days — but I’ve made good gains with lots of rest days. I think rest days are good especially if it’s helping you avoid an injury — really it depends on how intense your routine is & whether you’re recovering enough between routines.
2-The part of the guide with 20 minute sets assumes a compression hanger like the BIB hanger in terms of the guidance with 20 minute sets. If you use a VAC hanger, you don’t need to take a break— you just need to build up slowly so you don’t blisters (from the vac device).
3-VAC hangers are really comfortable; I prefer them now (vs compression).
then: 6" BPEL, 4.88" MSEG
now: 7.3" BPEL, 5.4" MSEG