Joe,
>My situation : I can hang 20 pounds for 45-60 minutes .
After the session I am well sore.
My Question : Should I hang for a longer time with lower weight , or is it O.K the way I do it ?<
If you have the time, hang as much as you can, at lower weights, in this fatigued state. Sometimes you can do this with no problem, and sometimes, any weight whatsoever is too much.
My opinion or theory is that this fatigue brought on when hanging your max weight is a sign of deformation and weakening of the tissues. Continuing to hang at lower weights does a couple of things; it continues to deform the already weakened tissues, while working on the underlying limiting factors which may not be as tough.
I always felt like most of my progress was made while hanging the lighter weights while in the fatigued state.
trigger,
>We want micro tearing but not “macro” which may happen at high weights. So what about bundled/twisted stretching with a small weight or an ADS?<
With experience, this may be fine. But you must watch for too much stress. Things like fulcrum hanging might be better, or safer, because in general, the stresses are all still longitudinal. The problem comes when a force from a different vector comes into play.
Alice,
Great post.
Bigger