No gain after hanging on and off for 5 months

Hey all I’ve been hanging on and off for 5 months (consistently for 2 out of the 5 months) and turns out I’ve gained absolutely nothing in terms of length and girth (lol).

You can view my up-to-date progress here: Revamping The Genetics - Progress Report

For more direct view you can view the Google Sheet, which include history of my stretching and my load calculator (which I got from: 5.5Squared Log)
Google Sheet: https://docs.go ogle.com/spread … dit?gid=0#gid=0

I haven’t been the most consistent (probably only stretch consistently for 2 out of the 5 months) but still it’s a bit weird how I haven’t gained anything. Would appreciate any advice here.

have you been tracking BPFSL? you might have still gained.

To be fair — do you expect big gains with sporadic consistency?

I’ve been tracking BPEL. I’ll start tracking BPFSL as well. And yes I fully agree with your question - putting things in the excel sheet definitely has put my non-consistency into perspective. I will have to be more consistent.

Three months of dedicated, consistent effort is kind of minimum to see if actual gains are happening. Once you’re in flow and have experience with how your body responds, you can start seeing trends requiring changes in your regimen after 6 weeks, but that takes time. But in any case, close tracking, good recording of your training and results of each session, and consistent effort are required in order to know if something is working.

The basic approach is if things are not working after a legitimate effort of 6 weeks to 3 months, then increase time, tension or both, with an aim to increase intensity as little as possible to get results in order to prevent the tissues getting resistant.

Ok understood. I’ll slowly increase to 1.9kg since that should be where I should see results given the calculation. From there I’ll increase as slow as possible - thinking 0.1-0.2 kg per week if I don’t see increase in my measurement.

Can we assume ~30 mins of heat during hanging?

Seriously, adding heat during the hang made the difference for me.

It’s easy to over complicate this stuff, but less is more.

hang /w heat, add a bit more for a cooldown for 10-15 mins.

5.5Squared — good point about the heat.

I have been tracking strain by taking a pre-heat, pre hang BPSFL. I will wear heat for 10 minutes before hanging with heat until the last 10-15 minutes of hanging. I then measure my BPSFL to see the difference from my pre-hang BPSFL length. This has given me good results and I have nearly been able to predict when adaptions will happen. Here is an example of that calculation.

Post Pre
(7.3125 - 7.0625)=(.25) / 7.0625= (0.03539823)×100 = 3.54%Strain

You can use this excel formula in cell D2 if you put your pre-hang in B2 and post hang in C2. Modify the cells to your liking.
=((C2 - B2) / B2) * 100

Interpreting Strain Values:
✔ Above 3-4% Strain: High tissue deformation → indicates good potential for long-term elongation.
✔ Around 2% Strain: Moderate stretch → may still contribute to gains but could slow over time.
✔ Below 2% Strain: Low tissue response → may suggest adaptation or need for adjustments (e.g., more TUT (time under tension), angle changes, decon break).

How Strain Helps Optimize PE Training
🔹 Tracks progress & adaptation → If strain drops consistently, it may indicate a plateau.
🔹 Helps time adjustments → If strain stays high, it suggests current training is still effective.
🔹 Can guide weight or TUT increases → Higher strain might allow for longer sessions instead of needing more weight.