Don't worry about optimal - worry about sufficiently effective.

Follow a proper program from the wiki with a focus on good form, while eating a varied diet with enough protein (in the region of 1gm per lb of bodyweight unless you're very fat, then go for 1gm per lb of roughly guestimated lean body weight) plus or minus 500 calories on what you need to maintain weight, depending on whether you need to lose or gain weight.

That will get you 95% of the results you're looking for. Anything else you could be doing will be 'optimising,' chasing after that extra 5% that in my opinion, isn't worth the effort/reward ratio... and is probably counter-productive to adherence (a lot of hassle and fucking about for minimal gain.)