Do you reckon doing weights slow, and with perfect form built better size than doing heavier weights faster and relaxing form a little?
Still heavy as hell but no pendulum action or momentum. While ever the weight has speed motion it's moving through space on its own inertia. The load is off and you are just going along for the ride.
eg pull downs. Try 3 seconds down 2 sec hold to chest, 4 seconds back to top. Thats 9 seconds per rep. ( That's 72 seconds of continuous tension / real work vs yanking a pendulum ) Does that make sense? Always reach actual failure too. This is bodybuilding technique.
How many power lifters at our local comps have little arms and bench a ton? Most. To make growth happen you need to make the muscle work harder, contract more etc. Lifters are very skilled at getting the weight on the move. The power is in the momentum. To make a muscle grow you need to learn to make it contract harder and to stress it into getting bigger.
Try these
Dips 3sec up, hold 2 sec at top, 4 sec lower to bottom.
Pull downs,
Bench
inclines,
BTN press,
lateral raises
curls
Push downs etc
Squats 5 sec down 4 sec up.
This was my Mike Mentzer secret back in the day.
And only 2 work sets.
The most productive rep of any set is the last ball breaker. Ever notice that that rep takes 3 to 4 seconds? All my reps are that speed.....
BUT BEWARE
When all reps are at that speed there is no slow down phase to tell you you are on your last rep. You can get stuck without warning. I have many times.
Still go as heavy as you can, but keep the motion dead. As soon as it speeds up the tension is off and inertia is what is doing the work.
I have always trained new training partners with this rep speed. They become more in touch with muscle training and less with just lifting.
Have you ever seen footy guys throwing dumbells around for curls. They throw the positive, never hold the top and drop the negative. Only real value is overall work stress and overtraining. Almost no mass benefit at all. As for the bouncing to chest bench press?? Need I say more?