We put 74 pounds of lean muscle on flex89 and dropped his fat level by 2% in just five months.
The first thing I told Logan was "I don't care that the guy next to you is 1/4 squatting 385. You go do your squats and do 12 to 25, and beat it home, and eat." Logan now has 27.5 inch thighs.
Now, Stephen, our skinny friend from UNT, says:
Now that we've spent a year on developing Logan's underlying support structures, we're getting into more advanced concepts like negatives.
Going slow is not a mandate, as long as you control the weight. There are a wide range of studies on various lifting cadences if you wish to delve into the science.
Sacriplasmic hypertrophy is a not really related to super heavy weights as much as enlarged the fascia ("the pump" / endurance), and allowing the muscle to grow into it. E.g., Pump and Pose helps this along. Higher rep work outs encourage sacriplasmic hypertrophy / size.
To answer the question to the topic originator, it's a no brainer: form is clearly more important, because it produces better results, and keeps you from getting injured. If you get injured you can be held up for months, years, or even a lifetime. The saying goes, don't train like a moron.
Bodybuilding, power lifting, and casual fitness are three different things:
Bodybuilding is about cosmetics (if you're competitive), powerlifting is about moving a weight through a place in space, and casual fitness is the ho hum approach of those who approach athleticism from the perspective of an adjunct rather than really a competitive endeavor.
Bodybuilding involves a look of "lines", hypertrophy, presentation, and extreme muscularity. Powerlifting involves moving a weight at all costs, via method, equipment, and the ability to generate a short burst of power. The casual fitness is about "whatever."
For all three, form and technique, and applied science come into play. Bottom line: you have to stay healthy, and you can't stay healthy is you exercise like an idiot.
And, thinking on this a bit further, I forgot to mention sports-specific training.....which, of course, is geared towards sports performance in a particular sport.