Whether you push weights up or lower them slowly, if you do the same amount of total work, your muscles grow about the same size.

When healthy adults lift weights, doing more sets each week and focusing on slowly lowering the weight helps build bigger muscles.

People grow muscle at very different rates — but each person tends to grow their arms and legs similarly, no matter what weight they use. This means your genes and biology matter more than how heavy your weights are.

Getting stronger from lifting weights doesn’t always mean your muscles are getting bigger—and vice versa. Strength and size don’t go hand in hand.

Some people’s muscles grow a lot with training, others don’t—but if one person’s arms grow, their legs usually grow similarly, meaning your body’s natural response is more important than which muscles you train.

Training muscles while they are fully stretched is probably the best way to build muscle size for experienced lifters. Adding exercises that only work the muscle in a shortened position doesn't seem to help you grow more muscle compared to just focusing on the stretched position.