I know there might not be a conclusive evidence about which technique/form-transformation is stronger, but how do they compare over all? Are there any features of one which are known to be superior to the other (speed, endurance, stree that puts in the body, etc.?) 

[![enter image description here](https://i.stack.imgur.com/lSVnH.jpg)](https://i.stack.imgur.com/lSVnH.jpg)