There is a common misconception that you have to lift weights in a slow and controlled manner. While control is something you should always have, lifting weights slowly should not be the rule but rather than exception. Don't get me wrong, tempo lifting has it's place in your workout; almost everything has it's place however when it comes to building muscle and strength, it's been a long standing practice among professional to advise their client to life as fast as possible.
I have people in the gym correct me and tell me that I should lift weights slowly. This recent article on AskMen.com on how to gain muscle fast brought back some advice I had read in Starting Strength (2nd edition) Mark Rippetoe and Lon Kilgore. The book basically stated that if you want to gain strength or power (there is a difference in definition at least in the body building world) you not only have to lift heavy but you have to lift fast.
The purpose of this posting is to hopefully debunk the myth that you have to lift slowly.
An other myth I might as well bust while I am at it is that lifting light weights with many reps will make you "cut" or give you "better definition". Again, lifting light weights for many reps will produce the same results as lifting heavy weights with fewer reps. However with light weights you are less likely to stress your muscles properly (without proper guidance) and thus are less likely to gain benefit from the exercise. Light weight high-reps and heavy weight low-reps have been shown to have the same physiological response so if light weights and high reps will not make you "cut" or "lean" and heavy weights will not make you bulky. Other factors that determine your physique are important as well, the most important of which is the genetic factor, diet, cardio and stretching.
For a good analysis on high-reps or low-reps watch the video on this link.
