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Hanging Weight Progression

Hanging Weight Progression

Hey Everyone,

I’ve recently started hanging regularly in order to fatigue for clamping. I’m two months into a 3-4 times a week routine to get back in shape. I started hanging with a 4 lb. weight, 20min hang, 10 clamp, 4x. Then added a .5lb weight to that after about a month. I got a 2.5lb plate to replace the .5lb recently. I’d like to transition to one or two hanging sets, with 4 clamp sets. Today was the first time I hung the 4lb and 2.5lb together and it was heavy, I felt like I was getting a good stretch, there was a very small amount of discomfort at the beginning but I got used to it.

I’m thinking about getting another 2.5” plate though. Which would allow me to do 4 lb, 4.5 lb, 5 lb, 5.5 lb, 6.5 lb, 7 lb, 9 lb, and 9.5 lb. Is the 2 pound jump too much?

Thank you!


Starting 2006: BPEL: 5.75", EG: 4.5 June 2016 BPEL 6.75", EG 5"

January 2018 BPEL: 6.875" EG 5.75"

Target Size: BPEL: 8.5, EG: 6.5"

You may want to pick up a set of fractional weights. Then you can move up in quarter pound increments. Depending on how that four pounds felt to you (so light you could hardly feel it versus felt quite noticeable), it may have been too much. But from here on out, I’d go with quarter pound increases.

The 4 pound felt “good” I felt like I was getting stretch, but I think I could do 6 20 minute sets before feeling fatigue in the tissues. I’ll bet 3 sets at the 6.5 weight would be pretty tiring. I’ll pick up another 2.5” and try the 5lb sets on for size.


Starting 2006: BPEL: 5.75", EG: 4.5 June 2016 BPEL 6.75", EG 5"

January 2018 BPEL: 6.875" EG 5.75"

Target Size: BPEL: 8.5, EG: 6.5"

I just got to ten pounds and I would highly suggest not jumping two pounds at a time. You may want to get fractional plates as magicwand suggested, industrial metal bearings and washers can do the same thing as fractional plates for less money (and perhaps not exactly a half pound). I invested in some golf weights, which many PEers like to use as ADS weights. The ones I got on amazon are 5oz each and I got 4. Those plus a couple half pound plates, a couple 2.5 lb plates and you can do small weight jumps the whole way.

Also, craigslist is a good place to get cheap weights. You might have to search around a bit though.


Starting Size: 5.3 EG, 7.4 BPEL 5/7/2017. Current Size: 5.625 EG, 7.95 BPEL 11/3/2017

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