Originally Posted by Dick Builder
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I think you have the general idea. However, I don’t think many hangers start out at their max weight - I don’t. I just returned from about a two month break and my max weight is now 10 pounds. I started my first set this morning with a 5 pound weight, 50 % of max, and slowly add weight as my tissues adapt. Once fatigue is reached I begin lowering the weight till I’m comfortable – maintaining the stretch. I try to reach fatigue on every set. So, I am adding and removing weight during each set based on comfort level.
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On average, 1-2 lbs is enough tension to reach BPFSL; I think one should start the set with this weight or even less, then, after some minutes, he should add another pound, and so on. Ideally, at the end of the set, microfailures are produced with a weight that, if applied at the starting, could not produce microfailures, due to elastic reponse of CT.
It means that the hanging set should be long - about 1 h or more. One set should be enough : if microfailures are really created, doing multiple sets could be too much, leading to stalling results, at firsts, and injuries, if one persists.
Doing shorter, multiple sets, seems a battle to the elastic response of tissue. With manual stretches, if one is able to masterize the technique, maybe the rate of load can be augmented in a more proficient way, so maybe the process can be accomplished in less time than with hanging. Of course, only an extensive case-study could demonstrate this hypothesis.
Originally Posted by Dick Builder
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What is fatigue? I imagine I’ve slowly removed the elasticity of the tissues and have just touched (very lightly) into the plastic region. That’s when I reduce the weight in order to maintain that stretch, or position, for the duration of my set.
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You are doing that to avoid too much microfailures? I think it requires a long learning curve; of course, if you are able to know when you are overdoing things, I can’t have objections to this approach, but it’s not a kind of work I would advice to most of PEers - too thin the line between right work and potential injury.
On the other hand, I’m not sure “fatigue” (again, speaking for most of PEers), is a good signal of right work: many PEers, using different techniques, had gains without having this “fatigue feeling”.
The nearest feeling to this “fatigue” that I had was a light burning: I had that feeling only when wearing an extender or hanging for more than 1 h straight.
But I want to collect some other things about this topic, so I’ll return on it in the future.
Originally Posted by Dick Builder
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I think what you are saying here is pretty close to the way I hang, which is how I’ve interpreted Bib’s approach.
Despite what appeared when I started this thread, the basic ideas we have are similar; I think the differences are on the amount of work the average PEers could benefit from, and the “audience” we are speaking to: I always think to a newbie, or even an intermediate PEers, who comes reading about advanced approaches and starts trying things that could be dangerous for a not-expert PEer.
I’m not sure that these views are analogous to Bib’ thinking, if I had to bet I’d say they aren’t. It’s not an interesting issue, however, I’m mostly interested in finding things and sharing these findings with anybody is interested on the subject.
Originally Posted by Dick Builder
Just to change the subject a bit:
I get the impression that you feel as though hanging is a more intense routine than manuals. Myself, I believe that manuals are a much more high intensity-low duration technique as compared to hanging. When I’m performing manuals I believe I am putting much, much more tension on my unit than with hanging and for a much shorter duration. A manual stretch goes from zero intensity to max within a minute, with hanging the tension ramps up much, much slower and ends with a much lower intensity than a manual stretch. What do you think?
I agree on that; as said before, with manual stretching one can apply a level of tension on the whole shaft that is difficult to achieve with hanging-devices.
The rate of load, i.e. (variation of load)/time, can be better controlled wiht MS, and if pain is felt, one can immediately cease to apply tension. The cons is that manual stretches are really fatiguing.