Well, you asked for personal anecdotes. Using what I consider to be a modified total body workout, I have made the most gains in mass and strength-from 183 with a 345 squat and 275 bench (after about a decade of training) to 214 with a 465 squat and 360 bench in 3 1/2 years.
Basically, I would go into the (basement, garage, sometimes weight room and the High school where I work) every day, with only maybe a day off every 2 weeks on average. In the first workout of the week, I would first ask myself if I felt like I could squat. If I hadn’t squatted in the last 2 days, I would start with 5-6 sets of 3-5 squats (starting count when I hit a work weight and usually sticking with it for all sets, sometimes adding 10 pounds a set until I couldn’t get a triple). Then I’d do chins or rows-same protocol. The next day, I’d do the same thing for say Benches, and maybe clean pulls. Then Day 3, maybe shoulder presses and heavy leg raises, or possibly start over with squats, or a variation like Zerchers. Then say dips and chins or rows. I’d basically just rotate around hitting the basics (squat, deads, bench, row, chins, dips, shoulder press, clean pulls, hanging leg raises, JM presses, shrugs) usually benching or squatting 2x in a sequence and working around the body different ways 3x a week with 5-6 sets of 3-5. I never really got muscularly sore like I had training a bodypart once every week, unless I added in an exercise I hadn’t done in a while. Now I would occasionally get sore from overuse in an area (wrists, triceps, shoulder, lower back, neck) and leave out a couple particular lifts for a week or two, but even though I never got muscularly sore, I would usually go in and be able to tell which precise 2 or 3 exercises I could probably work.
All in all, I overtrained. Probably would have been better taking 2 days off a week, but the basic principle is what worked for me.