Progressive resistance--continually adding weight (or sets or reps) to what you're lifting--will take care of adaptation to free weights.

Yes it works. But what happens when we get to our maximum ability? Do we keep going with maximum weights/reps/sets or what?

I progress over a period from light weight to heavy weight. Then I take a break and start over. This takes anywhere from 4 to 8 weeks. It works just as well but without the burn out.

Sorry Martin, I was posting in response to Bruce's post.

But to answer your question--what are your goals? To get to a certain size/strength, and then maintain? If so, then lifting twice a week at the same weights will do that.

If it's to continually grow/gain strength, then yes, keep adding weights. It will take a good long time to max out at your genetic potential. Of course, taking a week off to deload every now and then, as well as mixing up rep ranges, are important for the long-term.

Without knowing your exact routine incl rep ranges, I can't comment on it, but I would assume the light work is still challenging to you. I've seen lots of good programs set up in progressions like that.

I was only mentioning my plan to explain, not to ask for advice on it. But we can still go on and use it as an example.

It's nothing special. A full body workout 3 times a week with load progression from one workout to the next and a full rest period of about one week then I start over. I use the barbell and mostly do pulls from the floor, squats and one or two push movements. I don't worry about nor do I plan for reps schemes or sets. I simply lift the bar until I don't want to lift it any more. In other words, if I want to lift the bar all day long or only for a few minutes, then that's what I'll do and I'll figure in rest periods to account for the effort I'm going to do over the entire workout. I also plan for workout frequency especially when I lift heavy by resting more often or longer between reps and/or sets.


Getting back to the subject of machines versus free weights. There is one argument that says using machines allows to work the muscle in as many ways as possible for maximum stimulus. This doesn't make sense since machines are designed mostly to isolate the muscle. If the muscle is isolated, it doesn't matter how it's isolated: It's isolated. So this argument doesn't stick.

This is exactly how my brother trains, and he's a BIG muscular boy. It works very well for him for maintaining.
Agreed.

I keep hearing that argument and don't get it. Every time I do something, be it running, the elliptical, free weights or yoga, I try to do a bit better. Increase a level, hold a pose longer, go 5 seconds faster. Your workout doesn't become less effective when you keep pushing yourself.

And if you apply this to weight training, you add sets, modify tempo, add exercises, reduce rest periods, add a rep, or use more weight, change a technique, etc........