re: High reps less wt vs low reps heavier wt

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Studies show you can gain hypertrophy up to 30 reps so long as you are pushing close to failure (1-2 reps in reserve) and practice progressive overload.

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This. I probably wouldn't do more than like 15 reps a set, but you could do 15 reps at 50% and you'll gain muscle just like doing 8 reps at 75%. I mean that's not exact or anything but what LSU777 said is correct

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I like greyskull method, rpt, and 531 type for main lifts. Do the supplemental and accessory lifts at higher rep ranges.

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I do basic Wendler 5/3/1 with accessory movement in the 8-12 rep range