Originally Posted by teodeles2
2,5 and 5lbs is a tension that an extender can provide.
This guy was doing 1h sessions 1 or 2 times in the day and gained. Congrats by the way.
What did we learn from his journey? That extending 6-12h per day may be is counterproductive and maybe 1-2h per day are the key.
We have also seen some posts of guys that used theit extender for 2h.day and gained good.So is less more or what?
No.
An extender does not provide a 2.5-5lbs tension. Most packages include the force range, its between 900 grams up to 1.2kg, which converted is 1.95 lbs up to 2.64 lbs.
With hanging, 2.5 lbs is a starting weight, 5 lbs is also a newbie weight, usually, people start gaining at 7 or 8+ lbs.
Some say the magical number is 12 lbs plus/minus 1 lbs.
You need to exclude newbie gains from the formula, newbies also gain with simple stretching!
so, 6h extending with 2.64 lbs (max) is not more “work” than 2h of 8 lbs or so.
6h x 2.64 lbs = 15.84 lbs-hour and
2h x 8lbs = 16 lbs-hour
In the end, you do equal amount of “work” (lbs-hour), but the approach is different, it is not just less vs more, because intensity is complemented if you do less, as in duration (hanging), you use more weight; however if you do more (extending) you use less weight, the work is the same.
some people respond better to: low duration + high intensity (= hanging)
others respond better to: high duration + low intensity (= extending).
body types differ, like endo, ecto and mesomorph and because of that, they require different strategies. its up to the individual to figure that out!
extending may work for one guy, but may not work for the other guy and be the other way around in regards to hanging!
that is the purpose of keeping a journal so that you can analyze and find that out in hindsight!