The Rep
This might not seem like a very big deal - I mean, hey, just grab the barbell and hammer it out, right? Not so. In fact, the rep is just as important of a variable as any other factor when you're working out. Just like you can use different exercises, different versions of a machine, or use different handles for a pulley- or rowing-machine. In addition, there are a few neat tricks you can do to crank up the intensity a little, achieving that last ounce of fatigue and burn.
Prio #1
Priority number One should always be to master the weight (unless you're consciously applying the principle of cheating, but even then you must remain in control of the weight). Never let the weight jerk YOU around. It can be tempting to put some extra plates on the barbell when you have two buddies cheering, but if the consequence is drastically reducing the efficiency of your own workout - plus the added risk of injury - I say it's not even an option. Stay cool, and compete only against yourself.
Timing
With that said, let's use a simple bicep-curl as an example.
When curling UP (positive phase), it should take about 2 seconds from having a straight arm to maximum contraction. Going back DOWN (negative phase) should take longer, 3-4 second. The reason for this lies in the muscle's self-preservation instinct. If it can actively lift 100 lbs, it can statically hold 120 lbs, and can resist the weight in a negative phase (for a controlled descent) with 140 lbs (all figures approximate). It's pretty simple: If it was the other way around, you'd be able to hurl 140 lbs over your head, only to have it come crashing down on you. To avoid this, the muscle has this extra reserve to tap when it's "protecting you from yourself", so to speak. That is what you're taking advantage of when putting more time to the negative phase!
Negatives and forced reps
To move further down the road on this discussion, there's a rather common method for boosting intensity called Negatives. I discussed this in-depth in a previous article, but I thought I'd quickly mention it here, to get the whole picture straight. The principle is virtually the same as forced reps - they both make use of the same, basic ability of putting extra strain on the muscle in the negative phase when the muscle is technically too wrung out to do much more in the positive phase.
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