1) To grow muscle, you need to become stronger!If you want to become more, you have to become stronger. To become stronger, you need to keep a log of your workouts, record your weight and ensure that they grow steadily. Not necessarily to add weight every workout. But dealing with one weight, you won't gain significant amounts of muscle.
No super sets, drop sets, strip sets, complexes and fancy training techniques will not be able to replace the simple progression of scales.
2) Use the basic (compound) exercises.A composite involving several joints exercises, doing that you can take more weight will be more effective than any other exercises. Such exercises include: Squat deadlift Pull-up Output Push-UPS on the bars/rings Military shoulderpress (barbell or dumbbells) Push-UPS (with weight on the rings, etc.) Pushups standing on hands Bench press (with barbell or dumbbells, on a straight bench or incline) Pull the tilt Movement with a weight (“walk the farm”).
3) train with free weights.Trainers may be more experienced and older bodybuilders, I think... But if you really want to acquire muscle, the most of your training should be exercises with free weights and exercises that are weight bearing additional load. Such exercises create a higher level of neuromuscular activation and facilitating rapid growth of strength and muscle mass. Instead of leg press do a squat or push sled Instead of trainers for triceps do dips with weight, push-UPS in handstand or push-UPS with additional load (hands close to each other ).
Instead of bench press in the Smith, do a bench press with a barbell or dumbbells, military press, etc.