I know this has been asked Coach, and I'm sorry but one more time.
What is generally more effective in your opinion.
High Volume (lots of reps), or High Intensity (heavy, low reps)?
my opinion as fallowing:
for me, "High Intensity" means always try
NO REST between sets, no matter using lightweight with high reps or heavy weight(low reps)
And
TRAINING EVERY MUSCLE GROUP TWICE a week!
I do not believe that training every muscle once a week only, if you are a natty!!