Can we gain strength while on HT? (New to archery)

We decided to try archery as a recreational activity. It's fun, quiet, challenging, all that.

Well, I got a compound bow that I really like, except its minimum draw adjustment is still pretty much at the upper limit of my existing draw strength (around 50 lbs). I know guys who draw at 70 pounds, but in reality my upper body has never been much more than muppet strength anyway. The specific back muscles used in archery are probably my very worst, too!

I'm looking for advice about building muscle strength, considering I still have no T, and may not for quite some time. Is it possible? Any ideas about reps, sets, all that sort of thing? In the past, I've used the Nautilus training concept, a single set to failure (can't lift again) in a specific range of reps (for me it was 8-12 reps). If I got to 12, I'd go up in weight to get back to failure somewhere between 8 and 12. It's a hard workout, and kind of hard on the joints since it uses pretty high weights. I'm going to try that method again, but I'm looking for ideas.

A more "normal" routine is something like 3 sets of 10 reps, and never to failure. Some even suggest simple toning, a single set to 15 or so.

With low T, is there some lifting regimen that is more effective? Is gaining strength without testosterone even possible? If I can't gain strength, I'm going to have to spend more $$$ on a more adjustable bow. I just didn't consider this factor enough in my buying decision.

Hey Red...That's a good question. I'm doing weight training with a personal trainer for the purposes of negating the muscle mass loss typically related to HT. (Mostly covered by my extended benefit plan)
So far, I think I am maintaining my strength pretty well. Certainly I do get a "feel good" out of it, but I have put on 5 of the wrong kinda pounds, and I'm using the hole in my belt that is 2 positions further away from where it was was 49 days ago. (I did quit smoking at the same time....maybe that's why I'm putting on poundage!)

As an FYI, I am doing "super sets" which is 3 sets of 2 different excercises.

For an example, I do 3 x 15 curls and 3 x 15 rows intermixed with 1 minute recovery periods between each.

So, I would do 15 curls, wait one minute, the 15 rows, wait one minute, then 15 curls...back and forth until the 3 x 15 of each was done.

Then I move on to another dual excercise combo like leg press and chest press, and do the same thing.

Apparently, that's how Arnie did it...

Thanks, guys. I appreciate the responses. I like your suggestion, alephnull, and in addition to my twice-weekly gym workout I'm adding working the bow 10-15 reps in the morning, and 10-15 at night. It is a lot more fun to mess with my bow than to just tug on weights and elastic bands! I'm a little nervous working the bow, though I'm being really careful with the release so its doesn't dry fire. I saw a youtube video of what happens with a "derailment" of a combo bow, a risk from dry firing, and it was ugly. There's a lot of energy stored up in those flexed elements.

Bolo, I do a combo aerobic/weight workout, Tuesday and Thursday mornings at 5am (sigh). I warm up with 10 minutes on the elliptical to get my heart rate well into the cardio range, then I run through a fairly heavy weight routine fast enough to keep my heart rate up there, then finish with another 10 minutes of cardio, total time about 40 minutes. It's the most time-efficient way I could come up with to accomplish everything in the time I allow for it. On weekends we try to get out and do something active.

Regarding archery technique, in addition, I'm still trying to figure out proper anchoring of my draw. The peep seems sometimes ok, sometimes maybe not right, depending on what I'm doing with my wrist release placement. It's starting to become clearer to me, and I may need to have the peep moved a bit. There's a lot to keep in mind when lining everything up, and it's all new to me. It'll become more 2nd nature over time I know.

eh....Bulk Hogan?

With castrate level T it's all about minimizing loss of strength not gaining strength as well as helping fight weight gain. More reps with lighter resistance is recommended so as not to hurt your T constrained muscles. The big issue is getting up the energy to work out when low T is dragging you down. But resistance training really helps your strength and mood. No doubt.
Bob

Jerry
I have found that you can get stronger.

Here are a couple exercises that will help you gain upper body strength, even while on ADT and without testosterone:

Push-ups. Yep. This simple exercise can make you stronger in your arms, shoulders, chest and back. It is really a perfect exercise and you don't need extra weights! If it's too hard at first, start doing push-ups leaning against a wall, then a desk, then from your knees and eventually from the traditional stance. Start slow, keep a good posture with your back straight. Try to work up to at least 3 sets of 15 or more. Seriously, starting against a wall or desk is a great start if you haven't been doing them.

Using light Dumbbells you can do various exercises like bicep curls, triceps overheads, back rows, and shoulder presses. You can get stronger using light weights even as small as 5 or 10 pounds if you do several sets of each exercise. There's a great routine for men called The Abs Diet workout that lists several ways to do these exercises and if you do them without much for breaks you can treat it as a cross training exercise that includes a cardio workout as well. I bet you can find Abs Diet exercises online may be even on you tube.

Lastly, I would say don't forget your core and legs. Sit-ups, planks, squats, and lunges can take care of these.

Being off of ADT should help you. I've done the above exercises as well as walking and other activities and I'm certain I've gotten stronger. Now if I could just lose this layer of 15-20 pounds that has wrapped me up since bring on ADT for 3 1/2 years.

Good luck Jerry!

Damage the bow and yourself.

When I bought my first bow I dry fired it and the guy who owned it said if I ruined it by dry firing it, I owned it.

Pick a time at which point you will NOT eat another calorie before the next morning.. It will be difficult for a while...you may find it harder to sleep at first{nothing wrong body is pissed off at the mind} but you will sleep ..you will wake up and be sooo happy your mind won...the weight will start coming off encouraging you more... once that all happens...dont look back.walk tall..

Ya got me there Gunner.. a couple of years back and I wouldn't have missed that detail.. Dagnabit...young whippersnappers..chomp...chomp....

Redwing, just keep in mind my advice to work both sides. Most people have a stronger side, and if they build that one up and ignore the other, injury is nearly inevitable. Symmetrical strength building is the most important part of my earlier post! And so I'm guessing growing into a high draw weight bow might be risky...Find a cheap used ebay recurve or longbow 40-45 lbs--it will be the stepping stone that likely allows you to stick with your current compound!