I highly recommend all of you go on here and take this test

www.bravermantest.com

I learned this from Charles Poliquin. I know some people hate the guy and think he's weird, but I've been studying his way of doing things and so I ran upon this test. It basically helps you learn which kind of neurotransmitter setup you most likely have, and then you train your body according to that.

The funny thing is, it is so accurate, I don't care if someone calls it woo nonsense.

Volume doesn't do much for me; HITT Dorian style did, but not enough...But a combo of both, is precisely why my neurotransmitter type needs. Being a dopamine dominant type I can handle High intensity and high volume. Considered the "fire" type.

My work outs now consist of 10x3 for compound and 5x6 for isolation. For my transmitter type, anything above 8 reps is a waste of time. So those of you who get dopamine dominate, its best for us to train heavy with AND high volume.

There are other types as well all discribed here https://www.t-nation.com/training/five-elements