Unless you already have a considerable amount of developed muscle, individual movements, or isolated exercises like bicep curls or triceps extensions will not help you build muscle quickly; in these cases, it’s better not to base your training on this type of exercises.

The most important thing you should be giving priority is compound exercises such as deadlift, squats, pull-ups, bench presses, planks, and lunges.

These types of exercises work more muscles in less time and allow you to use a much heavier load than you can lift with single-joint exercises. They help greatly to strengthen several muscles at once, unlike machines that they tend to isolate work to a single muscle. Compound exercises also allow you to burn more calories and make training much more intense.

If you want to increase your muscle volume quickly and efficiently, my recommendation is that you try to include compound exercises in your training routine, 2-3 times a week, I assure you that you will see and feel the difference.