How many of you that are hitting the gym have trouble with sore arms and such and also the inability to pull your bows afterwards? Am I doing something wrong or just over working my muscles with not enough recovery time?Any suggestions would be appreciated..Thanks
Michael. It took me about 4 weeks to get where I could shoot too. I'm only lifting 3 times a week.
Recovery is just as important as the actual lifting. Some simple stretching, self message, good diet, and adequate rest go a long ways toward alleviating soreness.
QuoteOriginally posted by jonathan creason:
Recovery is just as important as the actual lifting. Some simple stretching, self message, good diet, and adequate rest go a long ways toward alleviating soreness.
And don't forget hydration. Maybe eat some salty stuff each day.
ive powerlifted for years... and after a heavy lift day or a powerlifting meet im a lil shakey for like 2-3 days.... no worries ...you will bounce back...
You guys best quit that crap before you hurt yourselves.
If you can shoot after lifting weights, your not doing a good job lifting weights.
Bowmania
Just make sure you do your shooting for the day before lifting.
Gotta love Biggie...
When you get a touch older shooting the bow is a good workout, lol...
Biggie, you definately have a way with words! :biglaugh:
I have a Bowflex and when I do strength training I am definately sore the next day. I try to stretch before I shoot and then just draw and let down the bow several times to loosen up before my practice session. That seems to help a lot.
Claudia
Sounds like lifting to heavy of a weight. Try going lighter and do high reps. You'll feel it but it's not a painful as straining on heavy low rep stuff.
There will be soreness, stretching and recovery is important. I would find it imposible to shoot well after an intense session of lifting. During the lifting session you need to do a good job of fatiguing you muscles or you will see little gain.Good luck Jerry
If you are working out all the time, you really should address the diet. Nutrition is by far and away the most important part of the workout routine. A good balanced diet and some dietary supplements should do the trick. Your recovery time is the second most important. Your body will "break in" and recover faster as you go, but be sure to let it recover well before hitting it again.
Do your cardio, too.
Drink water, drink water, drink water. Stay away from lactic acids for a while---until your recovery times go down.
I'm assuming you want to tone your muscles, not become bigger like hulk Hogan. Less weight, more reps. Don't overdo it.
I have been lifting for ages. I still do and I am an old guy past 60. I am not naturally strong, so I have to work out a bunch to just be average. I don't even try to shoot after I lift. I think the after-lifting weakness would mess up the little shooting form I have. If I shoot in the morning before work and lift after work I can do both in the same day. I try to lift 4 or 5 days a week, and I try to shoot 4 or 5 days a week. Life is busy, so I am not always able to do that.
I alternate workouts -- pulling muscles one day, pushing muscles the next day. Everyone who says to drink lots of water is right. You need to flush the build up of toxins from the workouts out of your muscles.
Hope this helps.
x2 lift after shooting.
I'm getting up there in age too, 57, 58 in May. I still shoot sorta heavy bows 70 to 75lbs and I won't shoot after I lift weights. I feel like if I do I'll pull something. Like Meathead said, shoot before you lift.
Pain has become a very close friend of mine. Soreness interfears with just about everything I do but hardly ever stops me. I guess if you want to recuperate quicker you will need to take it easy for a dew days and not pick up the bow. Take some naproxin sodium, aleeve hope you feel better. I'm not a BAD @22 but I shoot sore all the time, it's just sometimes the shooting gets cut short.
Learning how to balance intensity and volume are also important when it comes to soreness. I like to wave load the intensity for squats, bench, deadlift, and push press over a 4 week period. After that I have 1 week deload and then start a new cycle. After each primary lift I do a couple of accessories which is mostly just pumping stuff to help with hypertrophy. With this program I am able to work smarter, not harder, and continually progress.
For anyone that might be interested I use a program that's called the 5/3/1 method that was designed by Jim Wendler. He's got an e-book available that lays it all out.
I am actually stronger and feel great pulling my bows the day after a workout.Its the second and 3rd days after a workout that I feel weaker pulling my bows.I usually take it easier those days but still shoot a few arrows just not as many.I take 3 days off or some times 4 after working a body part out and hit it again on the 4th or 5th day.As you get older you will need more recovery time between workouts.
I would be interested, Jonathan. I would share some of the stuff I do, as well. I do a wicked sloshpipe workout.
I train 4 days a week. Alternating upper with lower body. Recovery & water are big factors. Like stated if toning then small weights and lots of reps but if building muscle then big weight with fewer reps. I can barely walk sometimes after a good leg workout. Just that tired. Same with upper body. I just enjoy it so much. Strength is a funny thing.... I had total shoulder done Dec 8, 2008 and it is stronger now but I can't shoot my heavier bows anymore. I can draw them back and everything but afterwards I have terrible pain and the doc told me I will need to have the shoulder redone if I keep that up. So I shoot 45-55 lbs and have to be happy with it. Thinking of selling my heavier bows.
Maybe you could pick up a lighter weight bow for days after lifting...... I know when I get the itch to shoot, or time to shoot, I have to.
I work out 5 days a week in the morning.I shoot my bows in the afternoon and 4 times a week i make some cardio at night.i don't have problem to shoot my bows,but I don't lift as much as i did and try to stay at 8-10 reps I don't shoot 70# bows really often too,just once in a while,my hunting bows are in the 60-65#range and plan to go to 55-60#
I hate to be the the devil's advocate, but there is no such thing as "toning". You either build muscle, or you don't. No matter how hard you train, you won't wake up some day, look in the mirror and say: "Oh darn, I'm too big now." - this just doesn't happen. Not trying to put anyone down by saying this, but everyone should be aware of it. Don't be afraid of the heavier weights. It takes years and years to attain a truly great physique, even with godlike genetics.
On the topic... f your priority is to be able to pull a heavier bow, then pull your bow first and train afterwards. On your offdays, it's not a problem at all if you choose to practice with a light bow that's easy to draw and hold (it's also known as active restitution), but give yourself a rest from time to time :)
This is true FatBoy, however, one can build strength in a surprising hurry. I'm not entirely sure, but I think this thread is about strength, not physique.
I could be wrong.
I work out 3 days a week. I need to be carefull on the weight lifting before Archery League night. It makes a big difference by the end of the night (Groups get ugly ). thanks, Randy
At almost 52 years of age I no longer find it user friendly to lift heavy amounts of weight. I have done that the last 38 yrs of my life(work&play).
Thankfully I have become a little smarter and just do not have the time to hurt anymore.Due to some low back problems I have had to constantly adjust my workout to my condition.Just last weekend I sold all my dumbells,except for a light pair,to a guy who is getting into the P90X game.
I now have a pr. of old 20# YORK dummies and a
16 KG Russian Kettlebell,and a bench.I work out MON.-WED.-FRI. WITH A DIFFERENT WORKOUT EACH DAY
AND A DIFFERENT AMOUNT OF REPS EACH WORKOUT.I also incorporate pushups,tricep extensions on the stairs,and at least 50 pullups done in three different ways each workout.
I workout in my cellar, and on the other side where my weights are not, is my archery target.
Between each set of weights I take a shot, sometimes two if I need more of a break.Some shots are right on the money,some are not.But I can honestly say that the workout never keeps me from shooting,other injuries have made it trying at times,but not the workout. Lift smart and shoot long.......Craig
Thanks guys and gal for the tips and pm's..I'm putting a new work out plan together..a little more user friendly.
im glad to see so many people pumping weights and exercising! it says a lot about someones character when they can stay dedicated to a workout plan especially with mandatory responsabilities such as, work, kids, home ownership ect....high five for you all! you only get one body so i never understood why people would take that for granted by smoking, doing drugs, eating bad, and alcoholisim. anyways, back to the topic, i usually shoot 3d on the weekends so what i do is....monday i train chest and triceps/abs. tuesday i train back and biceps/abs. wednesday i do shoulders and triceps/abs. thursday i train legs and biceps/abs. friday, is cardio and abs. i do it this way because by saturday morning when im on the 3d course my upper body is relieved of soreness due to my upper body healing up thursday and friday. i take the weekends off from weight training. been working so far i guess!
Sorry, TheFatboy, but there is such a thing as toning and the term is all over the internet.
http://www.exrx.net/WeightTraining/Toning.html
Some people refer to it as other things but it has been a term used frequently in my last 20 years of going to the gym.
I'm 66 and I don't want to wake up and look in the mirror and see I've bulked up. My two hobbies that require strength are bowhunting and golf but both require flexibility as much as strength. So I'll continue to "tone" my body using lighter weights and more reps combined with aerobic excercises and stretching.
Fatboy, I have "Godlike genetics"...unfortunately for me, the God is Buddha! I much prefer yoga/tai chi over lifting weights. One of the hardest parts of class for me is trying not to fart in a room full of women...
I work out almost every day. I can never shoot good after a workout. I always shoot before I lift. Also, before any shoots, I always take a couple of days off. Keep on lifting. It keeps you young, and pays great dividends.
Congrats on working out. From your post I'm assuming that you may be new to lifting weights. If this is the case the soreness will slowly diminish as your body adapts to the strain. I have lifted weights for nearly half of my life and compete in strongman even winning a few, and find that no matter how hard I work out my soreness never lasts more than a day. Hang in there and reap the benfits.
I always shoot before I lift-can't shoot well at all after
agree with reddogge... there are certainly different types of muscle. lean muscle like on a marathon runner vs. straight "bulk" on a body builder. yet both of their body mass index's would be fairly close. bottom line... the more you work out the better you will feel. one day you will be able to shoot just fine after a routine. get with a trainer and try to set aside at least one day of your workout to include excersices that are "bow specific" just my.02 works for me
Actually, marathon runners are not lean. They are skinny-fat. Long distance runs are extremely catabolic.
Bodybuilders and sprinters usually have the lowest bodyfat percentage of most athletes.
As for toning... higher reps will not help you with anything but your endurance and building up lactace. Lactate definetely has it's purposes, but high reps with low weights only, will do you little good. The heavier you lift, the better. You can still do cardio even if you lift heavy weights.
I started following the workouts on crossfit.com about a year ago. I weighed 165 at the time. I ran a 5k in about 23 minutes and my back squat, deadlift and overhead press combined were around 500lbs (I'd never really done those kinds of lifts.) After a year of following the workouts on crossfit.com, I can run a 5k in less than 22 minutes and my combined total on those three lifts is over 700lbs. I spend about 15-20 minutes working out 4-5 days a week. I still weigh about 165lbs.
Grab a barbell, do some thrusters, forget about all this other junk and a mountain goat you shall become!
QuoteOriginally posted by Kevin Bahr:
Fatboy, I have "Godlike genetics"...unfortunately for me, the God is Buddha! I much prefer yoga/tai chi over lifting weights. One of the hardest parts of class for me is trying not to fart in a room full of women...
I resembled that remark! I down nearly 100 lbs over last year and am working on. Wts now.
QuoteOriginally posted by Duckbutt:
I started following the workouts on crossfit.com about a year ago. I weighed 165 at the time. I ran a 5k in about 23 minutes and my back squat, deadlift and overhead press combined were around 500lbs (I'd never really done those kinds of lifts.) After a year of following the workouts on crossfit.com, I can run a 5k in less than 22 minutes and my combined total on those three lifts is over 700lbs. I spend about 15-20 minutes working out 4-5 days a week. I still weigh about 165lbs.
Grab a barbell, do some thrusters, forget about all this other junk and a mountain goat you shall become!
Grab a 10 ft. stick of 3" schedule 40 PVC pipe and cap one end, fill halfway with water, then cap the other end.
Do some thrusters with that on your shoulders and in a basket carry for a while. It is KILLER for the whole "core" workout.
Just google Sloshpipe, many vids on it.