So many people who are trying to pack on muscle mass seem to be getting only part of the correct information. Yes, its true higher reps with low rest can help increase hypertrophy, but big lifts are still very much needed. In your local gym, watch the largest people lift, all of them will be incorporating some kind of heavy lifting into their programs. Why does this help? One word, HORMONES!
Hormones are heavily involved in the recovery period post lift. Cortisol increases from the stress of a workout, this hormones acts to catabolize (decrease) your protein synthesis. Anabolic hormones like testosterone and growth hormones act to counter this and even help rebuild proteins stronger.
Research has shown that the 3 big lifts (deadlift, squats, and bench press) increase anabolic hormones more than other exercises. This seems to be due to the large amount of muscle recruitment needed to perform these large complex lifts. Additionally, lifting heavy (above 80% of 1 rep max) spikes much needed hormones for increased muscle building.
High volume is still something that can be incorporated with these heavy lifts. Obviously, its impossible to do higher reps with heavy weight, but we can increase volume by doing higher number of sets. 6-10 sets of 1-4 reps is a good range.
The goal with training is to increase protein synthesis and decrease protein breakdown. This can be accomplished with a solid diet, adequate rest, and capitalizing on your naturally occurring hormones. My best advice for that last part, LIFT BIG,HEAVY, LIFT OFTEN!
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