Michael wasn't lying about his lateral quickness, he's very quick, you outta see the footwork he has while running from the couch to the fridge, it's miraculous what a few dot drills can do, it's also helped him wrestle that turkey leg away from his brother, that's great speed
I actually do not really know if it has any adverse effects, because with muscle comes more mass, and less range of motion, but at the same time i believe you just have too retrain yourself to be flexible, i'm very flexible but at the same time i'm not too strong, but i believe if you are extremely one or the other it has it's advantages and disadvantages, but both will help improve you.
