Complete beginner

[Ninja Delusions]

Hello...
I'm a 23 year old ectomorphic male. I've never lifted or did any serious workout in my life. I'm pretty weak in general... I have a buddy from work who goes with me now so thats cool and all, but my real problem is my left arm is far weaker than my right arm. Its become a pretty frustrating problem when doing anything. Aside from that, I seem to die out on most of my first sets around the 10th rep instead of the 15th, and even quicker on many of my heaviest sets.
I understand that this is what I get for being lazy for all these years, but I'm mentally commited to sticking this out until I can build enough stablizer and equalization thoughout my body to hold my own with normal progression.
Right now Ive been trying to drink more water, eat bannanas apples turkey tuna salmon chicken etc... Ive also started purchasing "Boost" protein shakes.
I guess my real question is, what can I do to to increase my pethetic endurance? I mean Im really not lifting that much to begin with and its not going to happen without repetition--which i fall short of usually... Im hoping alot of this will become oticibly easier when the initial weeks 'soreness and pain' dies down as my body adjusts to this change... being little my whole life hasnt really given me much faith that i can overcome my genetics at this point but common sense says I can...
Any advice and possibly if anyone else has been here before would be appreciated... thanks.

[Hawkwind]

A couple things come to mind...

First, this may seem an odd question, but do you use your right arm heavily at work?

I ask this as at one time I was a bus driver and my right arm became very dominant compared to my left due to pulling 4 hours or more a day on a very stiff door arm and hydraulic brake. I had to compensate with heavy DB work with my left arm and give my left arm time to catch up with the right for some of my heavier BB lifts.

Secondly, stamina takes time to build. How many sets are you doing of each exercise, and along the same lines, how many exercises per body part? I ask this because 10-15 reps of multiple sets is quite a bit...especially if you are doing 2 or more sets of two or more exercises per body part.

You could possibly be over-training a bit.

Sounds like you are starting to get your diet in order. But, there are better protein shake options out there verses the "Boost" shakes.

What I would suggest is that you post a sample of your routine so the guys here can get a better idea of exactly what you are doing when you train. It's a bit tough to help sort things out without a clearer idea of how many days you train, what exercises you are doing and how many sets and reps of each you are doing.

If you want a bit more help with diet, I suggest you post a sample of what your diet looks like on a training day. That can also help us see if you are eating optimally pre and post workout.

Cheers...and to BB4U.

[Ninja Delusion]

Thanks for the reply

My work probably has no affect on the gimpness of my left arm.
Ive just always been overly dependant on the right. I have far greater dexterity with it and for most of my life Ive used the left only when neccessary. When I was about 13 I did break my radius, however. Tackled some big kid and my arm was pinned between the ground with him practically sitting in my hand... That probably didnt help things considering I refractured it as soon as it healed but it shouldnt really be a hinderence ten years later..

My routine is still vague even to me, as my friend runs me through it.

Generally---

day 1 Arms
I do approx 15 curls per arm with sets of 15 15s 10 20s and 6-8 25s

Using the same weight/set formula I do this finger tip wrist motion as well as an upward wrist excercise with the weights

Another arm excerise i do is where i lay down on my back on a bench and move the weight behind my head and back to my face. This one really kills me, especially the left arm.

Lastly there are two machines Im not sure what theyre called yet. one is like a pulley system and another where I sit and pull down on.

I end with 2 miles on the treadmill



Day2 Legs

Begin with squats following the general 3 sets of 15, then 10, ending with 6-8
Yeah i really fail on leg day before the sets are close to fulfilled....
there are a few machines I use sorry to be so vague

one where I press my chest on the padding and push up , bouncing my feet slightly, which works the calvs and ankles, another where I sit down and push up on this big square platform, and another where I sit down and push my legs up.
and some im probably forgetting

all of these follow a general 15 -10-6 to 8 rule except the ankle/calve one which i try to do 3 sets of 20 on.

End with 2 miles cardio

day3 Chest abs and back

Began with bench press which i struggled with. On my second set, after just a couple pushes my left arm began to wabble and fail on me while the right was upholding some.
After this I layed down with a free weight and formed a triangular "diamond" shape under one end of the weight and, keeping my arms straight i went from my chest to behind my head for 15-10-6 reps

after this I went on some machine for the back where I began with a 45
for this i layed on my chest and pulled the weight towards my chest--i guess it was a push up simulator of some kind. added 10 pounds for the next set and 5 more for the third.

next machine i pulled the weight towards me so that my elbows swung past my ribs and the last machine I was pulling down on with weights on each side
ended with 2 miles cardio

this day was incomplete because my friend had to get ready to take a vacation so next week ill be alone...

these three days repeat with saturday and possibly sunday off. I know this is very vague and Im sorry I dont know specifics and names but I hope it helps some

My diet before this was absolutly horrible and im only trying to increase pure water intake as well as the foods I listed before.

Today was the third day I have been doing this, and some parts of me are extremely sore so I think that could be part of my problem with consistency.
(If I wasnt so sore I could probably push harder)
Last thing I know im sucking at is breathing. Whenever I try to breathe, I begin to screw it up somehow. I guess this one will just work itself out.

[Hawkwind]

I think I may have figured out most of what you are doing. But what I did pick up on is the fact that you are just starting. You will need to give yourself time. Be patient, we cannot all make gains right away.

Can you tell us what your diet the day you train looks like? I'd like a better understanding of what you are taking in for food as well.

Out of curiosity, do you have no choice but to do your cardio on your lifting days? Myself, I prefer to do my cardio on non-lifting days. Less stress on my central nervous system (CNS) in the long run.

If the soreness seems to be a bit of a problem give yourself another day or so to recover if possible. Or reduce the number of sets you do. There is nothing set in stone that says you absolutely have to train on certain days or do x amount of sets and reps. If you can get to the gym when you want to go like I can...give yourself that little bit of rest. (My gym is open 7 days a week and most evenings most of the year.)

[Ninja Delusion]

I havnt really solidified a diet. I think I probably should be eating more though. Today fo example I ate two bannanas when i woke up, had some trail mix single serving pack about 2-3 hours after I woke up with a little water and gateraid througout the day. I normally wouldnt do this but I ate 3 hotdogs for lunch which I know probably isnt the best choice but it is protein still. Now Im gonna go to work out and drink the protein shake in small sips while I work out and chug the remainder. Also will eat a turkey sub after this within the hour after I finish.
The reason I do cardio every day is because my goal is more of a general build. I want to be extremely fast (I was as a kid) and I also want overall muscle quickness with some strong, lean muscles for good strength. Im not trying to be a power lifter per se, but Id like a toned atheletic goal.

Spiderman>hulk