Building Weight

[Txnrog]

Anybody got any exercises, tips, tricks, or other suggestions for building up to a desired bow weight gradually without causing shoulder issues. I currently shoot in the mid-50's and want to get up to the mid 70's within two years. I can already shoot low 60's, but not comfortably, or for any significant period of time. I'm not a large guy, but not small either. Am 6 ft high with shoes on, about 170lbs after elk season and 185 after the holidays     Standard office worker shape who hits the gym sporatically and keeps active from the time the fish start biting to the close of the last season.

[hvyhitter]

Push ups, Pull ups, and shoot the heavier bows more but dont over do it.....

[stickhorse]

Go get you some rubber tubing from a p/therapist, and the gym will give you some rutines that you can do at home. most of my bows are 63-70# and it works for me.

[Mark Baker]

"Don't overdue it" is excellent advise, and I feel most archers could shoot more weight if they shot less often.  Your muscles need to rest.  Keep the heavy weight stuff focused on hunting, and practice accordingly (if that's your goal).  Shoot one arrow at a time, making the most of your "one" shot, then retrieve.  And remember, one good shot...execution... in practice is worth a hundred done as a chore.  At nearly 51, I can still pickup my 70 and 80 pound longbows and shoot them well.  My son Kory is probably your size and can shoot 80 pounds too, in fact he prefers it.   We shoot primarily to hunt, though.  If I shot lots of targets and 3-D stuff, just to shoot, I'd use a lighter bow.

[longbowman]

Like Mark said.  If you want to just stand there and shoot tons of arrows you'll never get built up.  I'm 56 and no where near your size, 5'8" 145# and shoot 80# range even at 3d shoots but I've been doing it for years.  My son is 5'10" and 135# and shoots his HH 80# @ 27" all day because I started him with bows and worked his weight up as I saw him physically master it.  By the time he was 12 he was pulling and hunting with 55# and he only weighed 80!  You need to work at it slowly and it will come.

[rbbhunt]

All of the above is good advice and I would like to add one that has helped me.  I have one bow that is about 10# heavier than the ones that I shoot the most, I put one of those "clickers" on it and shoot a few shots 2-3 times a week with it and it seems to help a lot keeping my form and anchor with the lower poundage bows.

[Roy Steele]

What ever you do go slow.

[traditionalman]

I used a bow fit rubber band excersier and worked up to a 100 pound hill bow in 3 months. Disc disease and heart surgery may me go back to 65 and 70 pounds about 3 years ago. I'm 60 years old now and just don't have the stength as I use too.The bow fit comes in 3 sizes light, medium, and heavy. Depending on were you want to go pick the size needed. Heavy is 100 pound when tripled I got mine a few years back for $25 I beleive but I think they are now $35 but well worth it. They give you a series of archery exercises to strengthn only your archery muscels. If you do them 3 to 4 times a week you will get there fast. Good luck and I always loved shooting the heavy bows.

[Andy Cooper]

Originally posted by traditionalman:
I used a bow fit rubber band excersier and worked up to a 100 pound hill bow in 3 months. Disc disease and heart surgery may me go back to 65 and 70 pounds about 3 years ago. I'm 60 years old now and just don't have the stength as I use too.The bow fit comes in 3 sizes light, medium, and heavy. Depending on were you want to go pick the size needed. Heavy is 100 pound when tripled I got mine a few years back for $25 I beleive but I think they are now $35 but well worth it. They give you a series of archery exercises to strengthn only your archery muscels. If you do them 3 to 4 times a week you will get there fast. Good luck and I always loved shooting the heavy bows.

Thanks for this! I've been wondering about that contraption for awhile now.  Looks like it'll do the trick. I use the back exercises on my Bowflex and they help a lot...but are not as specific.

[trubltrubl]

I would suggest using dumbells for bent over rowing and upright rowing with weight machine. Rotator cuff exercises with a rubber band. AND borrow a heavy bow to pull and shoot...If you excercise a muscle hard wait 48 hours. Drink alot of water when excersing and you should always be hydrated when excersing or hunting antway....often overlooked when exerting.

[YORNOC]

Good advice above. Here's a good injury preventer.... warm up using 1 gallon water jugs. Start with them 1/4 full, half full, or full if you feel good with the weight.Whatever isn't too heavy. BIG circles with a jug in each hand. Do ten full circles. Wait and do ten more. Joints are warm, muscles have blood pumping in them, good to go. Start shooting. Draw and HOLD for at least 5 seconds. More if you can. If you cant hold for 5 seconds at your anchor, you are not ready to shoot at that weight.

[Txnrog]

Thanks all for the advice. I have the rubber bands, and will start hittin those more frequently. Think I'll bump up the weight of my next bow to low 60's and shoot it a bit more sporatically. And go up from there as I get comfortable. Clicker is a good idea to make sure I'm keeping true on my form.

Good advice about warming up before pulling a heavier bow. I've 'tweaked' things a couple times when just trying a heavier bow cold.

[Bjorn]

I use 10 gallon jugs; one in each arm and do 20 flies, and working up to 40. It is hard, and  one of these days I will put some water in the jugs.            

[GrayRhino]

 Oh, yeah, I like it Bjorn.

If you do not already have the 70# bow, use your 60#'er and draw it several times a day.  Once you can draw it ten times comfortably, then practice drawing and holding each time for several seconds.  

Be sure to exercise both arms (draw your bow right and left handed) so that the muscles in your back/neck develop evenly.

[CEW]

I've used these excercises from Kisik Lee - to build strength.
 http://www.kslinternationalarchery.com/Training/SPTs/SPTs.html

[BobCo 1965]

SPT's are good for both building and maintaning strength. You may find however that you build rapidly. I would just warn to be careful to avoid muscle strains (go slowly) and use proper form. If you are going to do them, then I would also adivise you to do a stretching/flexibilty routine. Personally, I will not do the behind the head one, I believe it is #4.

[Andy Cooper]

Originally posted by Bjorn:
I use 10 gallon jugs; one in each arm and do 20 flies, and working up to 40. It is hard, and  one of these days I will put some water in the jugs.                    

Busted! Ya got me...I was thinking you might be allergic to cryptonite for a mintute, there!  :eek:

[bsv]

I made my own bow-fit out of an alum.tube and shock cord.three bands,1 is 35# 2is 55# 3is 70#.I do sets of 15 and it works GREAT!
Burt

[Raging Water]

Uh? I just use Steroids. Works fine.

Actually, I my opinion the first response was the best. Push Ups. Pull Ups. The Ying/Yang of the two exercises is perfect for building strength to draw heavier bows. The other suggestion is, get a heavier bow. Work up to it, and then get a heavier bow, etc.....


 

[cacciatore]

I wanted to build some weight because i was afraid to loose some strenght with the years(56)and I was noticing that 55# were really confortable against my usual 60-65.So I bought a pair of heavier limbs for my Black Widow 75# from Matt and I started working up.In 2 weeks I am been able to see some improvements and i am shooting 25 arrows out of them.The good news is that now 70# looks smoooth and 65# looks like I am pulling 50#.