Only the girls use machines.
Generally speaking, yeah. But as I mention below, one huge benefit is you don't need a spotter, so you can safely go til total failure.
Any thoughts on Smith machines versus a cage + freeweights?
I think I'm going to have to go one way or the other soon. I can't get enough weight overhead from the floor to really properly weight my squats.
Ok I haven't read all this but you are trying to build a home gym so you can do some serious squattage?
Yeah, I think you'd have to get some kind of rack. I don't know why it has to be a smith machine though. Much more expensive. The only benefit I can think is it's safer, especially if you're by yourself cuz you can set stop marks.
As for you bench press. Are you plateauing? I can't believe I found this article because it's been like 8 years since I read it but it's about increasing your 1 rep max by 50lbs. I wouldn't even link it but I've tried it, twice. And it WORKED. For me and my friends. A lot of it has to do with negative sets, so either have a spotter or use machines (that's one beauty of machines).
It's wordy at the beginning but you can skip straight to the actual routine:
Add 50LBS To Your Bench Press
As far as what to eat to gain, vitamin D milk if your body tolerates it. And as much as you can drink, haha.
I'm an ectomorph and 30 and been lifting since I was 17 so I know a thing or too about trying to put on weight. After all the years to stupid advice and supplements I tried, D Milk was the only thing that seemed to make a HUGE difference. Like 15-20lbs in a month 1/2. I was lifting at the time of course.
Also,
5 X 5 Strong Lifts is THE best all around mass making program I've ever found (again, if you're interested, just skip to the actual routine).
It's 5 compound lifts done a 3 times a week, but not 5 per workout. Like Monday you do squats, bench press, row.