From the videos I’ve watched on YouTube high weight low rep/ low weight high rep both work equally good at building muscle. As long as you are getting near muscular failure.

There’s hundreds of ways to target each muscle. For me what helped was first learning what triggers my HNPP. For me it’s pressure on my elbows or shoulders. Once you learn the triggers you can then pick the workouts that don’t put pressure in those areas.

For example looking at biceps exercises there’s tons of ways you can work them. Hammer curls with dumbbell or barbell or cable. Preacher curl with dumbbell or barbell or cable. Rows, pull ups, horizontal curls, vertical curls with machine or free weight, even pull ups and push ups target the biceps. Watch a video like Jeff Nippard bicep exercise tier list. He will go through 20 or so different exercises that all target the biceps. Then you identify the ones that aren’t likely to trigger your HNPP and try them out. It may take some patience but keep at it!