more than how intense, or how frequent, or with how much volume there are things that will help in the long run; consistency, recovery days, food intake, and sleep.
get those down. then get on a proven program for your goals. you want size, a good one is PHAT or 5/3/1 with BBB template. that way you dont have to worry about best, or better, or stress over anything. this will take care of the intensity, frequency, and volume questions for you. also, believe in the program. if you dont, you wont push hard enough and therefore won't get good results. most people blame the plan if they half ass the plan. half ass effort gives you half ass results, if any at all.