All of my recepticles are 20 amp and I wired them with 3 wire so that every second recept is on a different circuit. So outlet 1 is on circuit one, outlet 2 is on circuit 2 outlet 23 is back on circuit 1, etc. This means I can run a couple of heavy draw tools close to each other without popping a breaker, especially at 20 amps. The extra cost was minimal. This was suggested by my electrician buddies. Mine are at 4 feet to clear everything and have easy access. Seemed to be a good idea without any drawbacks so I ran with it. I ran two plugs in my ceiling, one where my opener would be and another thrid down the way. I also set up for two ceiling fans with a speed controller at my switches. I have two sets of switched lgiths where I thought I might have a work bench and a another work area for extra lighting. Finally I wired up a switched outlet up high at the back for an exhaust fan.
As for your 220 circuits, plan well ahead for where your equipment will be and drop one on each wall for your welder. I only have two and now wish I had run more.
I also ran a 30 amp RV outlet to the exterior of my garage and one inside (we have a travel trailer and visitors with one can now plug in) and I wish I had run an outdoor 220 plug.
In addition I ran soffit lights on every side of my garage on seperate switches. I can not go outside all around my shop at night and have good lighting anywhere I need it. Each box has two flood lights on it for good lighting in all directions with the front one being a security light. I love this idea and have used these lights many times now for varying reasons.
Also outside, each side has an outlet at the center, just in case. Using long extention cords ***** and most cannot draw well when demand is high. Also a good idea, I actually needed power once at the back of my garage and didnt have to run a cord all the way around!
Interior lights, I went with overkill but have no shadows anywhere. I have 20 double T8 lights with every second row on another switch. Rows 1 3 and 5 are on one switch and 2 and 4 are on the other. seemed like a good idea at the time but I have found little use for only turing on one set.