You can go to my review of The Rock Gym's Powerlifting Gym (link above). I am reviewing several of their products to see if they are an effective alternative to other programs. In this article, I'm going to look at:
The first thing to do is to decide what type of lifting you want to do. In my opinion, there are several types of lifting:
Bench Press - This is probably the best option for the beginner lifter who has no interest in using assistance exercises like dumbbells, barbells, machines, or straps to do the lift. This type of lift can be done without assistance exercises by using a power rack. The bench press is a good way to get a lot of work in for your chest. It should be done 3-4 times per week on a regular basis. The main issue with bench pressing is that it is not as efficient as squats and deadlifts because you can't use as much weight.
Squats - Squats are the basic lift for the beginner lifter because it is relatively easy to use and you have no problem getting reps in. You don't need assistance exercises. The biggest issue with squats is that they take time to get used to. They are not very efficient when it comes to training your chest.