Always focus on your large muscle groups, doing 8 - 12 reps with 60 sec rest between your sets, intensity is key when building muscle. (fitness-baron.com)
Hey I do my mass building workout in the morning with high weights, 6 - 8 reps, 90 sec rest period. (coachcalorie.com)
Battle Rope BIG SLAMS x 5 rounds of 20 secs of WORK / 20 secs REST Intervals. (onnit.com)