I saw your thread got viewed a bunch of times and no response so ... here goes. Overall, it all depends on what you want to achieve. For example, if body fat % reduction is a priority then maybe you need to incorporate some form of cardio into your work outs with a caloric restriction. This is of course assuming you require that type of effort for fat loss as some folks can get away without it. Or if your goal is strength gains then you may lift differently than someone just wanting to stay in shape. See what I mean?
There is no set "this formula works best" because everyone is different. You mentioned that you have worked out since 1992, so what worked well to help you get where you want to go? For me I like to focus on strength more than appearance so I lift in the 4-6 rep range with heavy compound movements. I do a three day split with day 1 pushing movements, day 2 legs, day 3 pulling movements. I also do cardio for at least 1 hour every day plus walk 30 mins in the afternoon. This works for me and what I want but it may not be for everyone.
Also what is your diet like? For instance it is often stated 1 gram of protein per pound of body weight. While that is a decent general guideline it can be adjusted for your body type. (How efficiently you can absorb nutrients, etc). For me I actually go with around 0.7 grams of protein per pound of LEAN body weight and that works great. More than that amount just = extra calories and then I have to increase activity.
I hope this helps and maybe can get you to think about diet, exercises, goals, etc.