Interesting post as I am sorting this out for myself right now. For all lifts.
I have been playing around with frequent full body workouts (every other day) using heavy weight but very few sets. Also been doing increased volume with reduced frequency.
I don’t like doing a few heavy sets on main lifts only once week, with most of the volume being in accessory work, ala westside. I also don’t like an incredible amount of volume every other day, ala Sheiko.
I travel quite a bit so my workouts are a bit sporatic. Often times I have to cram workouts into 3 or 4 consecutive days before hitting the road for 3 or 4 days. My diet is shit as well when I’m in driving through the middle of nowhere eating out of gas stations.
If I feel like I might want to get 2 bench (or squat/DL) workouts in 3 or 4 days, I’ll go heavy with only a few sets and some light accesory work.
If I know I have 4 days before I bench again, I’ll go heavy for more sets (Sheiko)or add in more or heavier assesory work (Westside).
I’ve only been back lifting for under a year, so more often than not I’ll add more sets of the main lifts rather than accessory work. This will probably change eventually.
I like to keep my work sets in a specific rep range. Just adjust number of work sets (1 to 6) depending on what the next couple of days looks like.
Bench or variants - 1 to 4 reps
CG incline bench - 4 to 6 reps
DB press, flat or incline - 4 to 6 reps
BB tri work - 4 to 8 reps
DB tri work - 6 to 10 reps
Shoulder pressing - 4 to 8 reps
Other shoulder - 8 to 12 reps
Back - 6 to 12 reps
Squat and variants - 1 to 4 reps
DL and variants - singles
RDL and GM - 4 to 8 reps
As you can see, I like to stay in the lower rep ranges. Higher reps feel good when doing them (pump) but going heavy makes me feel good days after. When I bench heavy, my shoulders, back, and arms feel like granite. When I squat or DL heavy, I feel like I have to boulders for ass cheeks. Under the flubber that is. And no DOMS!