Claim #3: Lifting heavy weights will add too much muscle, and the extra weight will slow you down.

This can definitely be true but here’s a few things to know about hypertrophy:

All other factors being equal, a muscle with a greater cross-sectional area is capable of generating MORE FORCE than one with less.
Even though strength and size are related in this sense and can increase simultaneously, they are different qualities that can be targeted separately through various training methods.
by avoiding hypertophy work and focus on heavy training we minimize the weight gain and maximize the strength gain

This is the Paradox of muscle mass

All other factors being equal, if two bodies with different weights apply the same force into the ground while sprinting, the lighter one is going to move faster because the force is being applied back to a lighter body. These are differences in relative force!

Images shown below is Harry Aikines-Aryeetey PR of 10.08 and Andre de Grasse PR 9.89

they both reach the same top speed however, De Grasse has better speed endurance which explain why he is better at the 200m
Way 50 more pounds and runs relatively the same max speed. Would he run faster if he weighed less or does muscle help him in this case?
I believe everyone is built different and you have to find what works best for you

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