“Light repetition, heavy bench that builds a bigger bench, and also put the speed into it.”
Few reps of heavy weights = rip the muscle to expand and build muscle mass. More reps of lighter weights = endurance, greater strength. If you continue this theory to the extreme, a very light weight and many reps = cardio.
Like he says, the faster you do it the less gravity seems to affect you. Doing a weight slowly over 3 seconds is like doing 3 reps in one so you can’t do as many, and can’t do as heavy a weight as if you did 1 second reps.
You don’t need steroids, belts, fancy shirts or even gloves.