Originally Posted by shintaro
Mr F I’m keeping it low….5lbs @ 3 sets of 20mins. Trying to this at least 4 days a week. I get concerned my home made hanger is just pulling the skin but not sure. Any criticisms / comments gleefully accepted!
Based on what I’ve learned here at Thunders, I’m not surprised you’ve not made gains.
I’d recommend continuing hanging at a heavier weight for more sets with maybe a different or improved hanger (I use a bib-hanger, but maybe look at other successful hangers and get advice from them on hanging devices— which to use, how to improve the one you’re using etc.).
Your existing routine doesn’t seem to be working for you. In fact you’d be better off using a Penimaster over much longer periods than continue with your current routine (The Penimaster applies a lower tension than the 5lb weight would give you, but it’s easier to wear comfortably for longer periods, and time is an important factor in hanging))…
…the time to weight ratio (Time:Weight) is an important factor. Click this link for a thread on the topic Hang time vs Weight it’s not absolutely comprehensive, but it does cover the main points and should give you a basis from which to plan a routine (also, re-read this thread (How long do you hang) and note the time to weight ratios used by the successful hangers)…
…I’d recommend starting slow (a slightly higher weight for a minimum of six 20-minute sets (some of the more dedicated and successful hangers hang as many sets per day as they possibly can (but having said that the main rule is consistency (no point hanging ten sets one day and nothing for the rest of the week))…
…measure carefully, keep a close eye on the results, increase weight incrementally.
If you don’t see any improvement over any two-month period, change your routine (e.g. heavier weights / more sets / different angles etc.)
Here’s an example from a hanger who’s found success with a particular Time:Weight ratio (however, everyone is different and will respond differently to PE (i.e. you may need heavier weights, more sets etc.))…
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"
The above quote is from the Hang time vs Weight thread.
Also check out this thread Hanging 101 + Simple Routine