What Are The Benefits of Slow Pull ups in Comparison to The Benefits of Faster Pull ups?

What are the benefits of slow pull ups in comparison to the benefits of faster pull ups?...

Fast Pull-ups:
  • You can develop more power (effort divided by distance - the difference between sprinters and long distance runners).
  • Fast pull-ups can lead to other variations, like clap pull-ups, or switch-grip pull-ups (if you use the pull-up grips on a cable machine - switching from wide-angle to narrow-angle handles in midair).
Slow Pull-ups:
  • Your muscles will be exerting an equal amount of effort throughout the movement (fast pull-ups get easier at the top, because you've created enough momentum to counteract your weight),
  • Ensures larger effective range of motion (because you can safely almost-lock out at the bottom, and again, you'll be exerting the same effort at the top).
  • Your form won't suffer - usually the first thing to fall apart once someone begins to do exercises faster is form.
I've read that the pressure from continuous muscle contraction squeezes blood out of the muscle, constricting the amount of oxygenated blood that is able to get into the muscle (fast pull-ups are not a continuous contraction - there is an easy period at the top and on the way down).



Muscles need oxygen-rich blood to continue aerobic respiration (aerobic respiration occurs when your muscles use oxygen to break down glucose for energy; it's about 42 times more efficient than anaerobic respiration (without oxygen), and creates far fewer byproducts, such as lactic acid - which is why you need air to survive). 

This makes intuitive sense to me, as the longer I've held one continuous contraction the sooner that muscle cramped up. The kicker is that reducing oxygen in the blood is why athletes go to Colorado, where the air is naturally less dense, to train - because forcing your lungs and muscles to work on less oxygen makes the cells produce more mitochondria (the "organ" or powerhouse in the cell that uses oxygen to break down glucose for energy) to more efficiently harvest the oxygen that they receive.

So, another possible effect of slow pull-ups is they
  • Create more efficient muscles by increasing the amount of mitochondria in your muscle cells.
The downside, of course, is that during training you're going to be a lot more sore than normal, for two reasons:
  • Micro tears in the muscle fiber (which stimulates muscle growth) is primarily determined by time under tension, and slow pull-ups means you'll spend more time under tension per repetition than doing fast ones, and
  • Anaerobic respiration, which is necessary for oxygen-starvation training in order to promote mitochondria production, creates more lactic acid, which can hurt like muscle soreness, but typically goes away within an hour.