My training is always hard and intense. After each training session I want to leave the gym feeling like I've accomplished something. My lifts are heavy with normal rep ranges of 4-10. There are times when I'll throw in a few more reps, and times when I'll grab the heaviest weights for 1-2 reps just to feel the weight. I do straight sets, super sets, tri sets, drop sets, pyramids, reverse pyramids, waveloading, etc...I do slow negatives, static holds, 21's, forced reps, failure, etc...
I train 4-5 x a week switching between Fullbody and Upper/Lower routines. I like to switch up certain exercises on a regular basis, because variety keeps the my workouts fresh. I'm always thinking "outside the box" and this is how I've made my best gains.
It takes years of hard work for people to add quality muscle. My best advice is to eat well balanced meals, be consistent in your training program and have a ton of patience. This is a lifestyle and it's a journey...not a race.