Re: ADS
>this is only my second week of hanging so I thought 30 to 45 minutes is where I should be at right now.
You didn’t provide this info before, but yes. Two sets is a good starting point. Increase the number of sets gradually to fill the time you have available for PE. Then increase the weight as needed. The point I and others are conveying is that your time is better spent hanging than ADSing.
>Do I just keep the heating pad on my dic while I hang.
Yes. Try to position it so it keeps the area from the base to the hanger very warm. Don’t burn yourself or make it uncomfortably hot.
>Also when is it okay to go up in weight, and time.
Increase time, meaning number of sets, first. If you aren’t feeling fatigued or needing to reduce weight after multiple consecutive hanging days, increase the weight a little bit.
The goal is to cause adequate stress and fatigue using the least weight for the most time you have available.