copper foil, the thicker the better.. you have to solder the seams, because you don't know who actually makes the foil.. some foils do not have conductive adhesive.. i know that 3M copper foil does..
paint is useless, in general.. you have to put several coats on for it to be effective.. there are high quality paints, but they are very expensive.. and i've only found them in 1 gallon and 5 gallon buckets..
so, if you want to be sure that the cavity is actually shielded, it's copper foil and it's seam soldered.. even the small cavities and pickup routes..
i prefer foil, even though it's time consuming and a lot of extra work..