The quality of evidence in exercise training is generally pretty terrible. 10 week study with untrained college students tells you very little about what happens over a lifetime of lifting. Personally I’ve found that switching rep range on an exercise is a great way to break through plateaus.

Ultimately you’re engaged in an n=1 study and general advice is of limited use. You need to learn what tools are available, how your body reacts to different stimuli, what keeps you consistent etc. Everything is context dependent, trying to find some universally “best” way is a wild goose chase.