Measuring Post Workout BPFSL for Strain

1 -> 2.5kg is quite an increase. Did you see strain at 1kg? Results?

Heavier weight does not cause faster permanent extension. It makes your unit stronger 💪. My results have take over 9 months. That’s an average of 5mm per month. Go slow and as lite as possible.

I will be at 2.5kg for a while. While I was less than 2.5kg my post bpfsl was less than what I had with compression hanging so I wanted to get to that point.

I started at 1kg to get used to the vacuum hanger, I didn’t expect results there as I was already hanging heavier.

It is great to see you get results with light weights but that isn’t the norm unfortunately. If I was starting from scratch on a vacuum hanger I would have stayed lighter for longer.

There are many ideas on here about what leads to strengthening. Going too fast is one but also staying below the elastic region is another. So given my compression changing past and trying to balance those two ideas it lead me to get to a point where my post bpfsl was as before. Who knows if that was the best idea, I will see in the coming weeks!

As always, thanks for you input much appreciated

Surely you meant staying below the elastic region being a strategy for trying to mitigate the phenomena.
Not the cause.

I thought I read somewhere that staying too long below the elastic region can also cause it

Let’s look at PPM (not perfect) to estimate stress placed on the P.

1kg is approximately 2.2 lbs

20min hanging set
20 x 2.2 = 44 PPM

Assuming that you are going for the usual 60min vac hanging set.

The same 44 PPM can be achieved with a weight ~.75 lbs. 60 x .75 = 45 PPM The time element really multiplies the tension incurred by the P. Add some heat and results follow.

Compression hanging - short sets with high weights sets people up for failure. The threads that say ‘hang 5lbs to see results’ lead new guys to on an adventure of gaining 1 inch and a very strong P, then wondering why they don’t see gains.

The arrow of time is powerful indeed.

Well, as you pondered in the original post, it is about balancing on the seesaw.

The adaptation to forces surely develops with any method, it is relative not only to load used but to the time under tension and the cumulative effect of repetitions of these exercises.

The most certain way to strengthen the tissue and deny any future gains is to hang hours daily for months with loads above the inflection point at elastic range. It is the end of the story after no time at all. After a month the adaptation quickly develops and at three months point the user has strengthened the tissue significantly.

Extender users with low forces from 0.6 to 1 kg, keeping the device on 6 hours a day for six months will find adaptation to forces and no longer gains.
Over thousand hours of agony with that annoying device. Tissue having minor strengthening at worst.

Then again using methods utilizing optimized methods with heat or yielding maximal strain, not exceeding the inflection point load can achieve the same gains in 2 months and plateau before three months. The tissue strengthening being minuscule and reversible.
He has only done workouts an hour a day, half of the weekly days for a total of 48 hours and days in three months, then he can go resting for three months and start all over.
The adaptation is guaranteed with any method, the difference is the severity of the phenomena as well as it is the input/ output ratio.
Tissue strengthening can be mitigated with strategies utilizing the minimization of the time under tension, workout frequency, and loads used.

Whole another aspect is the changes in the ECM/ cellular level as a consequence of the gains.
The larger they are and the more quickly developed the greater the impact is for the residual stress because of the altered homeostasis at cellular forces.

So we need to recognize the gain in size actually being a major contributor to plateau despite the methodology behind the gains as well.

After periodical gains, which is the nature of how they appear, going for the extended break to reverse any adaptation is imperative.
Tissue strengthening being minor the reverse adaptation takes a minimum of six weeks of rest to reverse back to baseline.

After periodical gains, which is the nature of how they seem to appear, going for the extended break to reverse any adaptation is imperative.
Tissue strengthening being minor the reverse adaptation takes a minimum of six weeks of rest to reverse back to baseline.
Having significant gains for a year might need another year of rest for the extracellular homeostasis to settle closer to the baseline.
Actually, it never reaches the baseline again.

Thanks for your response. So your opinion on the million dollar questions 🙂 maybe you have gave them elsewhere but I don’t think I seem them. What value of cumulative strain would you end a cycle? What value would cause you to take a longer break?

I know you wern’t asking me, but here is what I use.
longerstretch - The Long Game: Learning with Longerstretch, Key Principles to Make Sustained Growth

I always appreciate an opinion, especially when people are using it successfully. Thanks, great information in there

And this is why is so important to measure religiously every single time. pre and post on every single day of routine or exercise.

Because the pre measurement not only tells you how much are you gonna gain, but how much you gained from the last workout. That is how the growth accumulate and that is how you grow. If you get a strain today, and tomorrow is gone, then you did nothing. But if tomorrow is almost completely gone, then subsequently after the next day you keep a milimiter, and so on, then that is progress. But the only way to know is to measure.

Many refuse to measure. I dont know if its because of pride, or insecurity, but many refuse to measure. Or only measure their BPEL, like expecting some miracle. That is wrong. You have to measure always religiously pre and post. Every single time, on day of exercise, measure pre and post, log and record everything.

Once you have some 20-30 days of measurements, that timeline will show you either progress or waste of time. If it waste of time, you gotta re-trace what you’re doing.

Wait so you say that if I measure in day 1. pre BPFSL 17cm and post BPFSL 17,5cm and the next day I will measure exactly the same numbers then day 1. workout was not effective because all my strain (0,5cm) went back?

Do I understand you correctly?

Because I am almost sure that my strain goes back to normal just few hours after workout.

I am sure he is talking about detecting trend here.

At least that is what is all about looking If there gains.

Also for detecting diminishing gains , can be easier to recognize If you have plotted graph of your measurent history.

If you measure every workout , you can monitor exercise efficiency.
If you have series of data, you can If you gain BPFSL over five or more days .

I started the protocol and started logging.

However, I still have one question

I’m not sure how to calculate the cycle growth.

(Post BPFSL - Pre BPFSL)/Pre BPFSL *100 this is correct?
But, Someone use (last Pre BPFSL - first Pre BPFSL)/first Pre BPFSL * 100 this
What is correct things?

Can you teach me?

(I use translator so.. Sorry)