No offence, but you sound like one of the million skinny fat guys out there over-analysing the details. You need to focus on general progression. Why talk about intensity techniques if your numbers look something like 150/200/300? Progress/recovery is what matters most.
Find something that you can recover from - I'll give you a clue, your strength goes way up when recovering well If training only 3-4 days per week makes you recover well, do it. If only do 6-8 sets/bodypart/week works best for you, do it. Whatever you figure, do it over and over while eating for it.
You don't need to be focussing on intensive methods right now (they are for when gains slow down), you will gain from 2-4 'normal' sets/exercise (i.e. as soon as the bar no longer moves smoothly, finish the set...or as soon as you realise you won't get in another rep in good form, finish the set).
Don't forget, intensity is never a constant thing - it increases week after week. It may get to the point where you are grinding the reps that much, form sucks, and you hardly feel it on the target muscle anymore - at which point you simply reduce the load on the bar (say 15% off), focus more on quality/tension and work your way back up again until the process repeats again.