Crazy how every different set and rep and range is treated like some kind of advanced new training theory around here
Like you said, its all been done a million times over. It boils down to intensity & dedication and the love of training (sticking with it for decades).
Properly structured routines, rest, food, sleep, patience.
Most write out a fancy routine, enter the gym, sit right down on a bench with their phone, and fake their way thru a "workout".
Most girls out-work the "men" these days.
Again, social-media created a new breed of gym-idiots.