I don't know what most of those words mean, but I will check the link in the OP! Thanks for replying.
Ah. Free weights = anything that's not a machine, so barbells, dumbbells, kettlebells, loose plates, etc.
Free weight movements are great because they allow for full range of motion, which will recruit more muscles and ensures that you build a balanced physique.
The reason 5x5 and Starting Strength routines are good is because they utilize compound movements (exercises that involve multiple muscles, as opposed to isolation movements, which focus on one muscle), which will help you get strong and big fast during your initial "noob gains" period. For example, you can opt to avoid deadlifting, but to hit all the muscles that a deadlift would hit, you would have to do shrugs (traps), leg curls (hamstrings), leg extensions (quadriceps), back extensions (lower back), and more.
Anyway, it's really not that complex. If you have an iOS device, I'd suggest downloading Heavyset (
https://itunes.apple.com/us/app/heavyset-gym-log-workout/id1171500310?mt=8) which actually has Starting Strength and 5x5 routines built-in for a small fee, and it'll help you track your progress.
Hey guys and gals, I'm looking for some advice. I want to improve my bench press and I'm not sure if I'm doing incorrect form or what. I don't think it's likely as I do workout with a friend from time to time and get him to point out if I'm doing anything wrong.
I'm benching about a plate right now, which is great and all, but my squats are getting close to 3 plates for a one rep max, and I'm doing like 3.5 plates when deadlifting with some strap assistance.
Any other workouts I can do to help train my form or chest muscles? When I do flys I seem to be able to keep up with some other people who lift heavier than I with bench, so any help is appreciated!
Edit: I've recently just started doing the 100 pushup challenge thing to try and help with bench and just because they're easy to do.
Few things you can try to break the plateau, take your pick!
1. Improve your technique with leg drive:
https://www.youtube.com/watch?v=VWixOpqQsC8
2. Focus on accessory exercises: triceps and shoulders. Do barbell shoulder presses, close grip bench presses, weighted dips.
3. Use supercompensation in your programming:
https://www.youtube.com/watch?v=fMX9GgIMbxY
4. Add chains to your routine.
https://www.roguefitness.com/rogue-chain-kits (I personally used this to blow past my plateau)
5. Just go heavier, and make sure someone is spotting you.