i think momentum is okay on certain lifts
for instance, bicep curls… especially on the last few reps. If your training protocol calls for sets to failure, then you shouldn’t be able to move your arms at the end… using momentum helps you get there.
i tend to use momentum on hammer curls and pinwheel curls, and use a heavy weight. I feel like if I’m using all my muscle on the reps, and not strictly momentum, then I will get a growth response from it. Plus like stu has said you can always control the static/negative.
if its pure momentum (on positive/negative), then I would drop the weight, just to get a certain amount of time under tension during the set. I see a lot of people with huge arms who are using freakish weights and momentum, probably has to do with the static/negatives imo…
sure, if you are a small guy you will get weak clowns looking at you as if you don’t know what you are doing… but shouldn’t care really