Best Way to Build Up Draw Weight?? What Is It?

[Sam McMichael]

I never did any special routine other than shoot the heavy bow a few times daily, increasing the number of shots as I felt able. You have to pull them to be able to shoot them, it is just that simple. Just don't go too fast - you don't want to suffer an injury due to lack of patience.

This is do like I say, not like I did. For many years I worked up slowly and was pulling @ 75# with ease, but after laying off the heavy bow for over a year, I grabbed it and shot a few arrows. The next day, I shot too many, hurt my shoulder, and now don't shoot over 55#.

[Jack Hoyt 75]

Originally posted by Charlie Lamb:
Here is a method recommended by Howard Hill.

Pull the heavy bow to one third draw and hold for a count of five. Then draw to two thirds and count to five. Then to full draw for count of five.
Do the same as you let the bow down.

Do this three times. If you can do three sets in the morning and three at night

Repeat with opposite hand. Let us know in a couple of weeks how it goes.

Howard was a smart guy!  Reason this works is that it keeps the muscles under tension longer and that builds strength.

If you did this plus worked on proper form and back tension you would be on your way to pulling 49# in problem.  Add in going to the gym a few times a week and lifting weights for arms, shoulders and back along with eating more lean proteins and you are stronger and healthier.

Since I am creeping up on the big 4-0 I started going to the gym regularly.  I do not lift like a body builder but have already notice added strength and some muscle mass.  It is more comfortable to hold by bow back and i can hold it back longer without fatigue.

If can't go the the gym do what Howard Hill recommended plus get those strength stretch bands and use them from various low impact exercises.  I saw a show where Randy Ulmer highly recommended that.

   

[calgarychef]

Kettlebells, I went up a little over 10 lbs in a couple of months and it was effortless.  You can do them while watching TV and a set is cheap.

[Nala]

Thanks all for the help and suggestions.

Earlier today I grabbed the bow I am wanting to shoot into, my Grizzly.  I was able to get through 1 set of 3 reps normal shooting style.  After that, I had to get my Compound WINN Free Flyte release to do the other 2 sets.  I did get them done though.  I thought it would be better to get my muscles working at that weight to start building them up than to quit after 3 reps because my fingers couldn't pull the weight any more.
Tomorrow morning I'm going to pretend as though I am starting fresh and do it just how you all suggested, 3 sets of 3 and then I'll do another in the evening.  In between I might go out and shoot my longbow a bit just to work the muscles a bit more.

As for exercises, I have thought about getting some of those resistance bands, the ones that look like BIG, ROUND Rubber Bands.  I can "lift" with those things all the time in the evenings and such.

I will update on progress.  I'd love to be able to get to 55 pounds or even 52 or so.

Thanks all.

Nalajr

[ChuckC]

I am of the opinion that you get stronger by doing the exercise specific to that area.  

IF you want to pull heavier bows, start doing it.  But. .  don't be getting a 75 pound bow if you are currently at 40 (not yet, anyway).

 Although I agree with Charlie and ol HH, I also think that you might be in line to hurt yourself if you do the incremental thing with too heavy a weight.  Pulling 1/2 way stresses you in a certain way and pulling more might stress differently.

I guess my answer is to go slow on the increase per jump, by by all means, you don't need to use one weight for 6 months before you jump to the next.  You and your body will know when it is time to try a heavier weight.  At times, it is simply a matter of reawakening your body to the task at hand.
ChuckC

[Blaino]

Originally posted by Charlie Lamb:
Here is a method recommended by Howard Hill.

Pull the heavy bow to one third draw and hold for a count of five. Then draw to two thirds and count to five. Then to full draw for count of five.
Do the same as you let the bow down.

Do this three times. If you can do three sets in the morning and three at night

Repeat with opposite hand. Let us know in a couple of weeks how it goes.

Question:
What Charlie/Howard are describing is one complete draw and let down of the bow, but is broken down into (6) stages over a 30 second period?

[DanielB89]

I majored in exercise phys in college and am "certified to weight train".  I will reiterate what Charlie has said and say there is some GREAT and TRUTHFUL information already provided.  I will also add that these are not the only ways you can obtain your goal.  

Remember that Rome was not built in a day.  People who want to bench #300 and the person who wants to draw #80 all have the same need, to train their muscles on a consistent basis over an extended period of time.  

Some things to remember, weight gains do not typically happen over night.  From my experience(training people) it usually takes at least 2 weeks to see a little gain(10 or so pounds) while benching, though individual results will vary.  

I would do do a variety of tactics to help obtain this goal..
 
START SLOW.  
(Majority of injuries occur when muscles are trained for the movement being done.)

draw until it begins to get uncomfortable, hold a few seconds, and let down(REPEAT).  BE SURE YOU DON'T JUST LET THE BOW STRING DOWN QUICKLY, SLOWLY CONTROL THE LET DOWN.  In weight lifting, they call this a "negative rep" and is debatably just as, if not more important than the positive rep.  Do 5 or so reps of this remembering to take it easy and not tear something starting off.


BE CONSISTENT!

- be sure that you maintain your 3 days a week etc.  Majority of people quit after 10 or so days because they don't see the results they want.  Majority of goals that are worth reaching take time and effort, this is no different.
 

KEEP YOUR EYES ON THE PRIZE

- just keep at it and in a month or so i would bet you will be a lot closer to the goal you have set.  

Keep us updated.

Good luck,

Daniel

[Fletcher]

A number of years ago I had a VHS tape from a TX guy named Price Ebert.  He outlined a very good and effective program for building draw weight.  Wish I knew which box that video was in.

[DaveT1963]

Bent over rows and one arm DB rows will build the proper back pulling muscles.  If you don't have weights then inverted body weight rows will also work.

[Nala]

Hey all,

I have another question.  I have been thinking about this and would like more guidance.

The bow I am wanting to shoot is my Grizzly at about 49 pounds.  My longbow is 45 pounds.  I know it doesn't sound like much, but to me, it is a LOT HARDER to shoot the Grizzly right now.

OK, like I posted I did the exercise last evening.  I did the first 3 reps with my glove and just like I would be shooting it.  Then I couldn't pull anymore with my fingers so I switched to my Free Flyte Glove which is a release for a Compound bow.  I then done the second 3 reps.  I was then able to get the first one of the 3rd set and I could go no more.  Rather than quit and leave it at that, I picked up my longbow and done it extra slow and done the last 2 reps with that bow.

OK, If I get to a point where I can no longer do the exercise with my Grizzly, should I use that Free Flyte Glove or not?  Or, should I just pick up my longbow and finish out the exercise with it rather than do the other reps with the Grizzly and the release?

Thanks

Nalajr

[DanielB89]

Originally posted by Nala:
Hey all,

I have another question.  I have been thinking about this and would like more guidance.

The bow I am wanting to shoot is my Grizzly at about 49 pounds.  My longbow is 45 pounds.  I know it doesn't sound like much, but to me, it is a LOT HARDER to shoot the Grizzly right now.

OK, like I posted I did the exercise last evening.  I did the first 3 reps with my glove and just like I would be shooting it.  Then I couldn't pull anymore with my fingers so I switched to my Free Flyte Glove which is a release for a Compound bow.  I then done the second 3 reps.  I was then able to get the first one of the 3rd set and I could go no more.  Rather than quit and leave it at that, I picked up my longbow and done it extra slow and done the last 2 reps with that bow.

OK, If I get to a point where I can no longer do the exercise with my Grizzly, should I use that Free Flyte Glove or not?  Or, should I just pick up my longbow and finish out the exercise with it rather than do the other reps with the Grizzly and the release?

Thanks

Nalajr

Nalajr,

i think either would be fine in my opinion.  If your muscles are at fatigue, do anything that is a work out.

 For example, when benching, you could start off with 185 and do it rather easily but after a complete work out, it would be tough to do.  So I always drop weight and still do the work out.  In the work out world, the reps are more important than the weight, given that the weight is challenging.

[hart2hart]

Had biceps tendonitis that kept me from doing much of any exercises but I managed to keep strength and even gain some by doing isos on memory foam mattress(insomnia..couldn't sleep).
Lying on my back,I'd try to draw both elbows down(sort of a reverse push up)and another was palms down press to work lower traps.Really isolated back muscles without the pain in shoulders.
That and a steroid shot for the BT has helped tremendously.
Mike