Hanging Routine

Hey Dudes,

So, I still don’t have full forum access, so I am going to have to keep posting in Newbie forum even though I am a two year vet. Sorry about that.

My question / comments have to do with hanging routine.

Currently I have set my schedule so that I have exactly one extra hour set aside for PE every morning before work. Currently I am focusing on hanging for length. I started hanging two months ago doing one ten minute set of SD hanging with 5 lbs. After the first month I upped it to two sets, still only doing 5 lbs, but doing one set of SD and one set of SO.

Questions:

1) Do you find it necessary to take rest days? I took rest days while doing other forms of PE, but am torn on whether to take them while hanging or not. Inevitably there will be rest days, simply because of schedule conflicts, but should I make a concerned effort to take them?

2) If I am going to do two or three sets in a day, should I do the same exercise with all three sets? For example, do you think it is better to be doing one set SO and one set SD, or two of the same set?

3) Final question, if I am doing 2-3 sets of the same exercise, do you think I should do that same exercise for several days in a row and then switch to another exercise, or should I switch exercises every day?

I know that none of these questions have definitive answers, just looking for some ideas / input.

Cheers,
WhiskeyFish

Starting: 5.5 EL, 5 EG
Current: 6.75 EL, 5.5 EG
Goal: 7.5 EL, 6 EG

Some hangers think you should take rest days others don’t. Adjust your routine to what seems to work best for you.

With SO you target your entire tunica and with SD you target your ligs and the outerpart of the tunica. I think it might be more effective to attack 1 angle for 2-4 weeks before you switch. It’s also easier to concentrate on one angle because of the differences. With SD it’s hard to avoid skinstretch so the skin will take some of the weight. With SO there’s more slack in your skin so you need less weight. The feeling of fatigue is also quite different for both angles.

What does OTS target?

The tunica.

Here’s my two cents:

When it comes to hanging, rest days are bad. Keep the microtears going, ride the fatigue. Go by feel—remember micro tear, not rupture.

Only change angles if you’re too fatigued to continue at the primary angle, or if you’ve exceeded 4 hours of strapped in time. More than 4 hours of the same angle has been shown to be ineffective, not with hard data, but based on most stories, advice from experienced hangers.

Only switch if you think you’re injured or if you think gains have plateaued for that angle and it’s time for something new. If you only switched because of an injury, go back to attacking your primary angle after you’ve healed.

Summary:
Go by feel, use common sense/ your best judgement, ride that fatigue, don’t rupture anything, be sure to warm up/ warm down & good luck ;)