My first post, so be gentle...
I have experimented with this several times at different ranks and have found the following (in general for me):
1)Compound exercises that work multiple muscle groups (Bench Press, Squats, etc.) are preferable to Isolation exercises (Concentration Curls, Lateral Raises, etc.).
2)Higher repetitions with 'lower' weight versus Lower repetitions with 'higher' weight.
I found this worked better for "me" because I noticed a bad side effect from heavy training. My muscle memory changed. When I met heavy resistance from partners it wanted to muscle it like lifting heavy weights instead of re-directing and moving fluidly. Again this might just be me, but I have been able to reproduce it several times over several years. Just like any training, the need for close observation to see how it affects you and how to improve is vital.