You need high intensity to break the threshold If you can bench press 50kg without any problems, then you won’t build muscle from just 50kg bench press. But if you push your limits and bench press 60kg then you will build muscle. You have to push and exceed your limits. Just always use your last workout as a guide. Try to outdo yourself every time. This is also how the athletes of the ancient Olympic Games trained. The sprinters tried to run faster than last practice. The long jumpers to jump further. The weightlifters to lift more.
If an exercise like bench press is given 3*10, then only increase your weight once you’ve done 3*10. Try to outdo yourself every time, even if it’s just with more reps.
Irepeat: you have to step up! You have to train on the edge. There is no progress without high intensity.