To whet your appetite, here's a portion of the article where I discuss the three factors of frequency, intensity and volume:
"Any well-designed program must take into account three important variables: frequency, intensity, and volume. Programs that fail are ones that don’t properly manipulate and control these variables. For instance, if you were to perform a program for lots of sets, lots of reps, and lots of intensity multiple times per week, you would be setting yourself up to fail – and would surely do so. If any two of the variables are high, then the other variable must be low. (But I’m getting ahead of myself; we’ll get around to that shortly.) First, a brief discussion of each variable.
Frequency is the number of times that you train a muscle. A lot of programs will take into account how often you train each muscle on a monthly (or even yearly) basis. But I don’t think all of that’s necessary. What is necessary is that you monitor what you are doing on a weekly basis. (Obviously, the more frequently that you train a muscle group each week, less volume and intensity should be used.)
Intensity is a bit more confusing for a lot of readers. In bodybuilding circles, intensity tends to refer to how hard you train each muscle group. Such is the case with Mike Mentzer’s “heavy duty” training or Eric Broser’s articles for Planet Muscle. However, in this article, I’m going to be using intensity as its referred to by most powerlifters and Olympic lifters. In this case, intensity refers to % of your one-rep maximum—basically, the heavier that you train, the higher your intensity.
Volume refers to the amount of total work you do in each workout session, and then in the course of a week of training. Volume is the one variable that a lot of bodybuilders have the hardest time controlling. It’s easy to add sets and reps during a workout, and let your total volume exceed what your body is capable of recovering from.
As I was saying earlier, two of your variables can (and should) be fairly high, which means that the other variable must be relatively low. Take the traditional bodybuilding program (the kind that you typically see in the pages of PM). It is relatively high in volume and intensity, and low in frequency. I think this kind of program is most common because it’s easy to design, control, and understand – it doesn’t take a lot of thought, and (of course) it’s effective for a lot of lifters. Basically, you just “bomb and blitz” a muscle with a lot of sets, reps, and plenty of heavy weight, then you give it a week to recover. But it doesn’t mean that this is the only way you can train. (And it doesn’t necessarily mean that it’s even the best way to train—although this kind of training should be used at times during a training year.)
In Europe and in countries from the former Soviet empire, powerlifters, Olympic lifters, and (yes) even bodybuilders take a different approach. Russian lifters (and those lifters inspired by Russian-style training), for example, tend to keep volume and frequency high, while intensity is low. Whereas lifters who use the Bulgarian approach tend to favor high intensity and frequency, with fairly low volume. Of the two, the Bulgarian method is the easiest to control – and thus it’s more ideal for the average lifter. Which brings us around to the training program in this article..."