I generally like to train a muscle group until it's as close to dead as I can get it. I do a lot of sets, with low to moderate reps (usually 5-10, some more to 12 now). For example, today my workout went as such
Barbell Military Press:
1 set 10 reps 65 lbs
1 set 10 reps 95lbs
1 set 8 reps 115 lbs
1 set 4 reps 140 lbs
1 set 8 reps 115lbs
(strength was down today)
4 sets 8 reps with 50's
Upright Dumbell Rows:
4 sets 10 reps with 40's
I drop set 10 reps 40's, 15 reps 25's, 20 reps' 15's
Arnold Press (or some variation of it)
4 sets 10 reps with 15's
Supersetted with Bent over lateral raises
4 sets 10 reps with 20s
Then I did 4 sets of pullovers with a 60 simply because I have never really done them before but I have been reading a lot about ribcage development. Also threw in a few sets of leg raises and calve raises.
Anyway, this high volume idea worked for me all winter while I was eating a ton, and I gained a lot of size and strength. Lately ive been recomping and while it seems to be working slowly but surely, i can't help but wonder if I could be seeing better results with less training. Given I train each muscle group on average only once a week, with 5-7 days in between the next session, but i've heard this may not be enough. However, im a little afraid to give up what was working for me if it means trying something less effective (although I guess thats what BB'ing is all about).
Anyway, let me know what you think.