Evidence-Based Resistance Training Recommendations is available free online. It’s published in Medicina Sportiva, which I’m not familiar with. I’ll confess I’ve read little of the hard-core literature on the science of strength training. It’s one of my more recent interests.
We recommend that appreciably the same muscular strength and endurance adaptations can be attained by performing a single set of ~8-12 repetitions to momentary muscular failure, at a repetition duration that maintains muscular tension throughout the entire range of motion, for most major muscle groups once or twice each week. All resistance types (e.g. free-weights, resistance machines, bodyweight, etc.) show potential for increases in strength, with no significant difference between them, although resistance machines appear to pose a lower risk of injury.
The article has already got me questioning some of my notions, such as how often to work out, number of reps moving a weight, speed of moving a weight, and whether I should stick with free weights. Why not see if your dogma is supported? Worth a look.
Fisher, James, et al. Evidence-based resistance training recommendations. Medicina Sportiva, 15 (2011): 147-162.