How should you lift a weight?

You should lift fast, and lower slowly. Research shows that taking longer to lower the weight helps you build strength faster, and quickly lifting the weights activates the greatest number of muscle fibers. You should take about 2 or 3 seconds to lower the weight, for this will give you a better workout for gaining muscle. When you reach the bottom again, take a one second pause, and then quickly lift the weight again with control and good form.