Hanging 101

Should I use this for hanging?

https://www.ali express.us/item … ayAdapt=glo2usa

This is an ADS, not a hanger. Yes, you can use the cup and the vac handle. The sleeve may not last because a lot of them are cheap quality. So you may have to double or overlap sleeves, use a clamp to keep seal around the cup or shaft or both, or get better sleeves. Vac hang has a limit weight. I was only able to hang at 8 lbs on vac and it loses grip and finding it slipping. But if you’re just starting, you’ll manage to be on this setup for few months at least

2buckchuck was already spot on (thats an ADS / not a hanger), but I’ll add there are high quality vac hangers that can handle over 20lbs..

I use StealthForMen vac hanger; it’s really expensive, but good quality. I’ve never had an injury from it either which I think is a good sign (I’ve used it for around 8 months now).

Is the op guide still up to date/optimal?

Most of the fundamentals haven’t changed really… Regarding optimal; not sure what you’re asking there. The guide suggests watching your progress indicators like BPFSL & BPEL, etc and make decisions with a scientific apppraoch.

I can only think of 3 things that have changed, at least in terms of my opinion:
1-When I wrote the guide I suggested not using rest days — but I’ve made good gains with lots of rest days. I think rest days are good especially if it’s helping you avoid an injury — really it depends on how intense your routine is & whether you’re recovering enough between routines.

2-The part of the guide with 20 minute sets assumes a compression hanger like the BIB hanger in terms of the guidance with 20 minute sets. If you use a VAC hanger, you don’t need to take a break— you just need to build up slowly so you don’t blisters (from the vac device).

3-VAC hangers are really comfortable; I prefer them now (vs compression).

I got something like this and use it for hanging, but I bought more durable sleeves on eBay for like 10 bucks