Workout and Recovery

Hi Marc how are you? Great Youtube channel! It´s good to see someone so upfront and direct. Could you please tell me if its better to do high intensity fast workouts with more or less reps? Because i´m 43 years old, 209 pounds, 6,14 ft tall and starting to notice that i´m recovering slower. I´m eating well and increased protein intake. What do you think about this? Thanks a lot. Greetings from Portugal!