Originally Posted by godzila
I’m sorry I haven’t had time to read the links but as it is xmas, I only have limited Internet time,
godzila- don’t worry, a lot of what I include in my posts is for people running searches and other forum users (I don’t expect everyone to read everything I write and link to) —also, no I don’t have a clamp (I’m based in the U.K. so they’re a little hard to come by)
Originally Posted by kristian69
I would really like to find the “golden key” to this myself…
[also]
…I have a feeling that to much weight to soon might strengthen the ligs/tissues…I am just wondering if you will toughen your tissues and make future gains very difficult?
The more I learn about weight-training the more I’m inclined to agree (although I don’t have any direct evidence to support the theory). Also, I think if there is a golden key to length gains through heavy hanging it’s probably:
• Consistency (hang weights every day (allowing at least two rest days per week))
• Gradual Increase (increase weight as and when possible (when you no longer feeling fatigue and the increase feels comfortable)).
• Design your hanging routine with a view to consistently increasing the weight so as to eventually break the 22lb/10kg threshold
• Monitor gains closely to evaluate the relative effectiveness of the varied weights
• Hang for as many sets as possible every day (minimum, six sets per day) with two to three rest days per week (add extra sets incrementally so as not to stress the tissues so much that you’re unable to hang the following day),
It has to be said that the above is a summary of just one approach (the extreme form of heavy hanging) There are others that advocate a much more subtle approach to gaining length.
Something else to consider might be the Mass to Weight ratio (Mass:Weight)…
Mass Vs Weight (Mass:Weight Ratio) Does Mass & it’s Density Affect Hanging Gains?
Originally Posted by A69
…you have to remember that Bib hung for a long time before he got to 20 pounds.
That’s true, he hung every day for two years and reached somewhere in the region of 10”, which means the forces from the weight he hung would presumably have been distributed through a larger, denser mass (He reported his maximum gains at 22lbs (10kgs), so maybe there’s an optimum mass to weight ratio (Mass:Weight) for each of us.
It may also may mean that if we hang heavy too quickly we may increase the density of the tissue, thereby slowing the gains achievable through hanging (or at least making further gains more difficult in terms of having to hang heavier and heavier weights to obtain the desired effect (i.e. length gains))…although this is pure speculation.
We already know from experience that adding length should be attempted before adding girth because the added mass achieved through girth exercises can inhibit length gains.
Originally Posted by kristian69
There has to be a maximum to what is possible to gain in length vs time, From what I have read this seems to be 1-2 mm a week…if we assume that the average maximum gains pr week is around 1-2 mm, Then IMO you should use the lowest weight possible to achieve this gain.
If you can achieve the maximum possible gains with 1 kilo then why use 10 kilos?
…bud_do measured gains of (approximately) 1.4 mm per week at 22lbs/10kg. Imagining, for sake of argument, that bud_do is average, what’s the lowest weight the average PEer would need to achieve 1.4mm per week?
Originally Posted by A69
From June 25 2004 to July 25 2004, I hung a total of 64 sets for a total time 1248 minutes with 6.75 pounds. I was hanging a combination of SO and SO with a fulcrum.
In those 30 days, I gained 0.18”
…a projected gain of 2.16” in 12 months (1.62” in 9 months) compared to bud_dos 2.2” in nine months, so if A69’s routine will consistently produce the same results for you then there’s your solution right there (It might not be as fast but believe me it’s a lot less effort, and if you hit a plateau you can always increase the weight)
Originally Posted by mbuc
My experience with low weight of around 1.5kg (3-4lb) is that it takes about 70 to 100 hrs to produce a 0.1” BPEL gain. Most of the time I have been using a stretcher and am assuming that the weight/force produces a similar result whether applied by a hanger or a stretcher.
There are more positive things to be said for hanging low weights…
Originally Posted by goonbaby
I would think after reading several other threads about the use of ADS and plastic deformation that everyone on this board would either be hanging or using an ADS as part of their normal routine. Low weight over long periods causes biochemical changes in human tissues. Over time the tissues will succumb to the tension and lengthen…In my opinion an ADS is a MUST…no matter how else I change my routine, I will never give up the ADS.
I tend to agree. I wear my ADS as much as possible. After hanging it keeps strain on the ligs (although I’m not 100% sure that that’s a good thing), plus I’d wager that the Penimaster is the best solution currently available for turkey-neck.
I’m no expert on this stuff and I know that I know a lot less than a lot of the older forum members…
…I’m both surprised and a little disappointed that none of them ‘jumped on my head’ for what I’ve already posted in this thread…
…if more Thunder’s Place members had taken issue with these ideas we could have got a better discussion going. As it stands I can only assume that I’ve presented these ideas in an objective form that seems (at most) reasonable to any of the more experienced member who may have happened across this thread or (at least) too long and information-dense for them to bother reading…
…in deference to the the more experienced Thunder’s Place forum users I’ll close this post by quoting advice given above by a member with much more experience (and who’s presumably much more well-read on the topic of PE)…
Originally Posted by xenolith
Start low*, hang as long as possible*. Raise weight slowly*, continuing to hang as long as possible*. Within a given session, once you’ve achieved physical fatigue of the tissues you’re targeting, continue to target them until you’ve achieved mental fatigue*. Within a given session, switching angles at the point of mental fatigue may, although it is *, allow one to get in some additional hang time. Use an ADS, preferably oriented as close to the angle of hanging as possible.Hanging gains, like other types of PE gains are highly *.
* = individual specific.