Over my 23 years in this business i conclude the best way to train is:

Train heavy as possible to failure with reps from 5 to 10
Train should be 45 minutes, 60 minutes maximum
First exercise always a compound to push as heavy as possible
Never train more than 3 days in a row without one day rest ( i like 2 days on 1 off 3 on 1 off)
Train after 3º meal to have carbs and water enough in to have a productive workout

I always have results with basic heavy and low volume, we go to gym not to destroy but to estimulate muscle.