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Most, Limsa it's pretty crowded there and therefore likely to run into friends. Other than that Rhalgars Reach because main hub.
Least: Ul'dah, it's a ghost town and you'll only find me there if an event/quest requires me to be there.
PS: I'd like to see how Ul'dah looks like on Balmung because on Shiva it's a Ghost town really xD
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Most:
Ul'dah - It's my home point. I like going there a lot when I can.
Gridania - I'm a Twin Adder so I find myself coming here a lot. Also, I was training DRG and BTN so I had to go here a lot.
Least:
Limsa - Idk. I find that I rarely ever have to go to Limsa. Besides doing my FSH quests and now my CUL quests I only go if my friends happen to be there.