How slow or fast should I lift?

Should I explode? Should I hold it? Should I do both?

Among the many pieces in the puzzle of muscle building and fat loss, we find the principal of tempo. Some say that repetitions should be fast and athletic, but others say a repetition should be as long as 10 seconds. What does research say?

According to Wilk, et. al., no one tempo (slow, fast, or holding) is more effective at building muscle than the other. Rather, it seems a combination of both a faster concentric (moving the weight) and a slower eccentric (letting the weight go back) has muscle building benefits.

What does this mean?

You don't have to painstakingly slow, nor do you have to move the weight as fast as possible. What matters is your control of the weight. Don't just get the weight where it needs to be, and don't just let the weight fall or go back. Your effort in controlling the weight will directly affect the amount of muscle you build.

Source: https://rdcu.be/d74Zl