I've found mine grow best from pain. Not by trying to use the heaviest loads but by a full range of motion as close to the top of the pain threshold I can tolerate with each and every set. It's worked pretty well!
Also wanted to post this comparison. On the left I won the INBF Open lightweight and missed my WNBF pro card in the overall to a MUCH better heavyweight.
14 years later and 80lbs heavier. Natural to enhanced lol