I use 500's with a 100 grain brass insert for my longbow,(Cari-Bow Wolverine, 50@28, arrow weighs 525 grains), and 400's with the standard aluminum insert for my compound(Bowtech Admiral, 63@29, arrow weighs 410 grains), both with 100 grain Montec's. They're great shooting arrows, just don't hammer it into something solid and expect the point and insert not to be driven into the shaft, lol
Side impacts with other arrows while target shooting can cause a crease in the aluminum sheath, not a problem for the longbow, but I put it out to pasture if that happens to one for the compound! You'd have to reef on one pretty hard sideways to bend it, I've never bent one, though I've broken and lost a few
! My hunting's done at 30 yards and under and I use gateway Razor feathers for my trad arrows, and Bohning Blazer 2's for my compound arrows, both 3 fletch at 2 degree's straight offset. This setup offers great side wind resistance, and the FMJ's fly accurately with the Montec's to 30 yards!