B (two seconds per lift and slowly lower) is the correct answer.


People partake in resistance training to both build muscle and learn to disregard fatigue, which a slow but accurate workout helps to achieve.

Since the definition of resistance training is building strength through overcoming forces larger than people’s muscles are used to usually, then measured movements are more effective at growing muscle mass because they require more effort. The changes that are happening to the body when lifting weights result in not only weight loss but also a higher pain tolerance when working against stronger forces when doing squat, deadlift, or barbell exercises.

Therefore, the benefits of such training for both men and women is evident: increased muscle strength and lessened fatigue rate. Conversely, rapid movements and quick drops are the result of a lack of body strength and do not contribute to building muscle.

Resistance-exercise HIIT Recommendations.
A Proper Schedule for Resistance Training (Source: https://www.acefitness.org)