Sorry for such a late response...I haven't revisited this thread til today.
Before I answer any type of question like this with regards to my own training,diet, etc, I like to state my standard "small print" disclaimer: what works for me may not work for everyone. I am a very very strong believer in the uniqueness of every individual's physiology and I am not one who subscribes to the philosophy that "one way is best".
OK, that being said, my training for the last several years has been centered around upper body/lower body splits and only on a Monday, Wednesday, Friday. This means upper body is trained twice one week and only one time the next week for example. After decades of experimentation and paying very close attention to my body response over the years, I have found this to be the most optimal training style for me. Keep in mind that I also do not have the luxury of alot of time to train more often...or else I would have.
My training focuses on power training on any movement that I do, be it multi-joint or single joint. My repetitions are done acceleration style on the concentric, and I EMPHASIZE the eccentric...something that is losing a little favor these days, but something that works TREMENDOUSLY well for me. I always pyramid up in weight, doing sets of 5 reps until I hit a weight that I can barely get 5 reps (yes...I DO grinding). I do another set at that weight then I do a down pumping set (maybe 60% of those two working sets) where I emphasize acceleration style repetitions.
Insert the magic of Anaconda, MAG-10, and neural charge workouts here. My progess after only a week of incorporating these into my standard training is eye opening for me. I believe I am very in tune with my body and its needs...never would I have thought that there was something else I could add (other than anabolics...but that is another story; just to let you know as you read this, I have been off of anabolics for several years now) that would improve what I have come up with on my own.
I can't say enough of the ideas CT has infused into my brain via his introduction of his training techniques and T-Nation's peri-workout nutrition. As others have indicated in other posts on this subject, this has truly been a game changer....FOR ME.
Now, I believe there is some debate as to what really is the best and fastest way to gain size and power....one common element I think for ANY training system should be peri-workout nutrition using something like Anaconda or MAG-10...neural charge workouts and eccentric-less training for added volume. Truly, truly notable developments in the world of muscle building.