Gaining strength

Hey buddy. Welcome!

Man, I understand that anxiety. I'm a small dude, always have been. Those big guys sure can be intimidating. BUT - what about using them as inspiration? They sure as hell didn't start out like that.

I can recommend StrongLifts 5X5 program. I've been working on it for ~1 month or so, and it's helped. Heck, just the amount of information on the website - even if you don't plan on using that particular program - will help you out.
http://www.stronglifts.com/5x5

Now, onto the main things :
1) Your food. This is (for me at least), the biggest thing. Eat well, eat often, eat big. (My food diary is public onhere if you want a look at what works for me, i fit this around a monday to friday job, 8hrs a day there. ) But yeah, figure out what daily macros you need , carbs/protein/fats (yeah, don't shy away from fats, they're needed too :P

2) Train right. There are a lot of programs, i'm sure more experienced people here can recommend others, i can only point at what's working for me. But you want to definitely be training a few times a week to use that food intake to get bigger and stronger. Food is the fuel, training is the fire!

3) Rest well. This is dependent on your own body and clock, but for me, 7 - 8 hours a day works. You need your rest days between training, but you need your sleep! Don't neglect it

Hopefully that helped dude, I'm basically re-iterating what i've learned, and what is known to work (especially for us skinny fat guys).

For your bench press problem, don't let it over stress you. Here's my 2c - First, congratulate yourself on those 2, even from an empty bar. That's 2 more than you did yesterday, right?
2nd, Each time you go to the gym, try to add one more rep. Eventually you'll won't be very sore, and you'll feel like you can add a tiny bit of weight. But, as an aside, try drinking more water, take a daily vitamin and rest well. You've first gotta build the strength before you can build the muscle.

aq8155 wrote: »

Hello everyone,

I’m a skinny fat guy and I decided to take care of myself and go to the gym. Today was my first day in the gym, I really felt embarrassed walking around the buff guys and what was more embarrassing was that I couldn’t do the bench press even with no weight on it I did two reps with the barbell alone and I couldn’t complete the third rep because I was sore as hell. I’m really annoyed and I don’t want this skinny fat body but also at the same time I want to build strength so I can lift more weight so I can progress. Any advice on overcoming the issue will be appreciated it.

Thanks all,

So, what happened after you completed your two reps bench pressing an empty bar? I'm going to guess nothing. The other gym members didn't line up to mistreat you, did they? You weren't laughed out of the gym were you? Did anyone really notice your "failure"? Probably not. Everuyone started from somewhere less than they are now. If you have difficulty using the empty bar, see if they have a lighter one or if they have dumbbells start with them. You did two reps of 45#s, try a 10 or a 5 # dumbbell in each hand and press those. (I started with body weight squats and progressed from there.) There is no shame or embarrassment to be had from starting light. Starting light beats the hey out of not starting at all. Starting light beats the hey out of starting too heavy and getting hurt never to return again. Starting light and progressing will get you to your goals.

recodeexistance wrote: »

@mmapags , thanks - i just don't want to see the OP give up before he's really begun
@pondee629 , this couldn't be more true! I lifted an empty bar for my first session in my new gym , and i'd been lifting weight at home before this. my wife was like "didn't people think that's weird", my answer? - i wasn't there for other people xD

But OP, the main thing is bud, focus on YOU , do your research, and don't stress too much. You can do this.

Yes, one of the things I liked best about your post was your passion and empathy for how he felt.

I am a long time gym goer but I have moved several times over the years and walking in to work out in a new gym after a layoff is always a bit daunting. So, to some degree, I certainly get how the OP feels. Truthfully, when I see a newb at the gym lifting the bar, I think to myself, "Nice work! You are starting down the path to being the best you you can be."

And I love your answer to your wife. I feel the same way. I rarely if ever post lift number or what my workouts are. I have no problem with others doing it but for me, I'm the only one that needs to know. I get all the satisfaction I need from feeling strong and functional and looking 10 years younger than the 67 years old that I really am.

I'm loving this thread because, it is developing in the most ideal way a thread like this can go!

Here's the thing about all the buff, buff strong guys that seem intimidating - they all started somewhere, usually scrawny or overweight, so they understand more than you think. The other thing - these guys are a well of knowledge, and as long as you don't interrupt their workout to ask 10 million questions, they will likely share training and eating advice - for truly fit and strong people, it's a passion, and people love to talk about things they are truly passionate about. If you want to know anything, try to catch them at the end of their workout (not between sets unless it's a really short question, most people like limited rest between sets)