Q: Given that im starting out weight-training after a LONG lay-off (3 years!), will it be better for me to begin with one of the low volume programs and steadily work up to the high volume. And how long should i take to progress without over-working

A: Yep, I would start out at low or medium volume, but even more importantly start out at low intensity. In other words, with light weights. Use light weights for a week or two (or longer if necessary) to get the hang of the form on all the exercises, then over the following couple of weeks bring the weights up to your regular high intensity. And don't forget to increase the weights as you make fast progress in the beginning! After your first 2-3 months of weightlifting, take a week's break and get back to it with a different routine -- you can make that one high volume. Have fun getting back to the weights!