Increasing draw strength

[Bob33]

I am a new archer, currently at 54 pounds draw weight.  I started at 49 pounds.  I would like to get to 60+.  After shooting about 35 arrows, my back muscle starts to get a bit sore from the exercise of drawing the bow.  Would I be better (a) increasing the draw weight now and getting sore at 20 arrows, for example, (b) sticking at my current weight until it's more comfortable, or (c) dropping the weight to something like 50 and shooting a lot more arrows? 

How do I know when to increase the draw weight?  (I plan to hunt in early September)

[Bean Counter]

I'm pretty new myself and don't shoot more than 35 arrows a day.  To get from 54 to 60 shouldn't be too tough by September, if you're diligent. I'm following the advice to up the #s every week by either a turn or at least a half a turn (just make sure you do the same on all!). Inch by inch is a cinch, yard by yard is hard, etc..  I practice almost every day, but am sure to give my muscles a break a few times a week. I also hit the gym up at least once a week for lateral raises, reverse flys, pullups, and bicep curls, all of which help, too.

[Old Dog]

Go at it every other day.  On the off day work on some other type of conditioning.
Back in the day when I was into wieght training we didn't work the same muscle group every day, because the muscles needed a day to "heal" from the hard work.  Doing it that way actually built the muscle faster.  We still lived by the saying "no pain, no gain".  That just meant we worked whatever muscle group we were on until it hurt a little.

 One last thing.  Todays modern bows and arrows are very effecient, and will easily take elk with as little as 50# of draw.  Shot placement is way more important than how fast it gets there.

[Hoytstaffshooter83]

The main muscles involved in the drawing motion of the bow are the posterior deltoid ( back of the shoulder) and the rotator cuff muscles so a few simple exercises to do are........


Exterior rotations
lateral raises
seated rows   

[Bob33]

Thanks for the advice on strengthening the muscle groups.

What's I'm really looking for is an indicator to tell me when to increase draw weight.  Increasing a half-turn a week doesn't work if I can't pull the new weight, right? 

For example, how many arrows should I be able to comfortably shoot before increasing the draw weight?  If I can shoot 100, then it's obvious I should increase the weight.  If I can only shoot five, wouldn't it be better to stay at that weight longer?

[WDFW-SUX]

If you can hold your draw for 4min then up the poundage

[KillBilly]

Get some surgical tubing and you can practice draw at your desk at work or other places. Get enough that you can double it if you feel necessary. Even if it isn't 50#, it will keep the muscles exercised and used to the work out.

[BULLBLASTER]

you should be able to draw while sitting down and keeping the bow pointed at target. without a struggle or drawing to the sky etc.

[Bob33]

"you should be able to draw while sitting down and keeping the bow pointed at target. without a struggle or drawing to the sky etc"

Thanks - that's the kind of thought I'm looking for.  In other words, if I can't draw the bow while sitting and keeping it pointed at the target, I need to stay at my current weight until I can.

[Ray]

That is a good test.

Sit on a chair which has small foot rests like a stool does. Put your feet on the foot rests and make sure they are not touching the ground. Then draw your bow and aim at a target. If you have to put your foot down on the ground and or off the foot rest then you are probably "over bowed".

[jackelope]

I think a lot of people shoot too many arrows for practice per day too...i try to shoot 25-30 at a time.

[Ray]

I shoot 100 arrows or less a day when I go. I suppose if I had better endurance with my current setups then I could definitely shoot more and say that it is not too many shots. Some people shoot light bows 10 lbs less than their hunting setups during the off seasons...

Even the bow tests described above are just interesting things to know and gauge yourself with. I wouldn't say that because someone cannot pass that test they should not be using a particular bow. But they should be aware that they could improve on their physical strength.

[BULLBLASTER]

Even the bow tests described above are just interesting things to know and gauge yourself with. I wouldn't say that because someone cannot pass that test they should not be using a particular bow. But they should be aware that they could improve on their physical strength.

exactly. it is no rule but i dont want to be sitting in a cold ass treestand fir a few hours and have a big buck come by and not be able to get my bow back, or move too much getting it back. i think it should be done slow and smooth also. my 2 cents

[MIKEXRAY]

I ordered a "bow fit " from Cabelas, basically surgical tubing. One nice feature is you can order for different poundages. Good exersise, exactly like drawing. Mike

[huntnphool]

I have torn rotators in both shoulders but as long as I can still draw my bow and golf I'm putting off surgery. My physical therapist had me using tubing to build strength without hurting the cuffs anymore, it worked pretty well.

[EastWaViking]

I would stick with 54 pounds for this season.  Uncle Ted shoots his bow somewhere in the 50-60 pound range.
If you can shoot a good group at 30 yards, and you are at a legal bow/arrow weight.  I'd stay put.  You will get stronger over time.

[adam.WI]

Shoot as many arrows as you can until form starts to go. If you are sore after 30 but still have good form keep shooting, that is when you are making the most gains in muscle. I would suggest getting to the point that you can shoot at least 60 arrows, with out messing up your form before raising the poundage.  Like stated before, 54 lbs will do the trick, just know your limitations.

[DOUBLELUNG]

I would stick with 54 pounds for this season.  Uncle Ted shoots his bow somewhere in the 50-60 pound range.
If you can shoot a good group at 30 yards, and you are at a legal bow/arrow weight.  I'd stay put.  You will get stronger over time.

100%.  Be excellent at a comfortable weight, far better than any compromise of competence for higher poundage.  You need to be able to hold at full draw for extended periods to maximize your hunting opportunities.  I dropped from shooting 82lbs for 10 years, down to 62lbs 4 years ago, and have never looked back.

[timmyg]

There are a lot of guys on here with knowledge regarding brand/type of bow and performance.  What is your current set-up.  Maybe that can help determine if increasing the poundage is too important at this time.  I would not be the guy with this vast knowledge.  On a side note, I don't believe the WDFG does regular testing on performance enhancing drugs yet.  Give Alex Rodriguez or one of his buddies a call on a recommendation.

Many great ideas here.

[Bob33]

I've learned a lot from this post.  My synopsis of the key points:

(1) More poundage is typically better, but not at the expense of being unable to hold at full draw.
(2) Shooting arrows strengthens the muscles; exercises also help.
(3) Hunt at a comfortable draw weight.

I've been stopping when I first start getting sore: around 30 arrows.  I think I should continue shooting, even if the form starts to deteriorate, simply to strengthen the muscles.  When it's time to hunt, I need to use a weight I can handle.

Thanks for all the great advice.

[tlbradford]

Don't shoot past the point when your form detiorates.  You are far better off taking a break and shooting later, after your muscles recover from the inital fatigue. 

As a beginning bow hunter my advice would be to stick to the lower weight for this year and shoot more arrows. 

[adam.WI]

I've been stopping when I first start getting sore: around 30 arrows.  I think I should continue shooting, even if the form starts to deteriorate, simply to strengthen the muscles.  When it's time to hunt, I need to use a weight I can handle.

don't practice with bad form, shoot until your form starts to suffer. If you practice with bad form, you will learn bad form. You may only get 5 arrows after being sore to the point that your form suffers. That is all it takes.

[Bob33]

"Don't shoot past the point when your form detiorates. "

Understood.  Thank you.

[Kain]

I always practice at 70#.  I shoot a few arrows take a break, then shoot some more.  I usually get in about 100 shots per week.  Then right before the season opens I drop it down to 65#.  Makes you feel like you are strong.    I have been archery hunting since I was really young so 70# doesnt feel that heavy to me but I also started when heavy bows were what was needed.  The technology today is far superior and a light bow is shooting far better than the bows I had years ago.

building muscle = heavy weight low reps
Conditioning, toning muscle = low weight high rep

Also dont forget your other arm.  Try just holding your bow out without it drawn.  It gets heavy fast.  If you can build the muscles up on that side you will be more stable and thus more accurate.  <----I said "thus"   

[Bob33]

Kain, that's exactly the type of advice I'm looking for!  THANKS.

I've been thinking about increasing the draw weight to a point where I can only shoot 5 or 10 arrows, to build strength.  With only six weeks left, however, I'm probably better off practicing at the weight I will hunt with?