I've got some friends who seem to be complete dumbasses and can really tell they don't know what they are doing while they lift, and want to help them out. For one, an obvious thing is their form is clear off. Instead of focusing on perfect form, they think they will get stronger by racking on weight and swaying their shoulders and back while they do those curls, and throw their elbows everywhere. The worst is when they do it as fast as possible, never controlling the weight, and letting it just drop on the return. Thats pretty clear to me, but they have this idea I've never heard of and can't see it working. These guys aren't THAT strong and they think it's a great idea to do bench, put 10 pounds on each side and do it fast as many times as you can (normally about 50 till you get tired). This was baffling as I always see people preaching 3x5 or 3x6-8 like in the routines NEVER more then 10. Can someone explain or point to an article explaining why this is not beneficial?