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Shorter Sets and Longer Breaks

Shorter Sets and Longer Breaks

Hanging can be a real drag, being tied down to a chair for hours a day. It takes a toll on the body too, pulling on the posture while spending that much time sitting. So currently I’m getting my hang on with shorter sets and more time between them.

As long as it’s at least 1 set per hour, and at least 1/4 the total session time spent in the hanger, the cumulative effect of consecutive sets seems to keep working. I use a lot of IR heat, and this may play a role in maintaining that cumulative effect.

I find this a lot easier to maintain throughout the day. For guys who have a private work from computer situation, a single 20 minute set on the hour every hour over a 8 or 9 hour work day is the equivalent of hanging about 3 hours per day. That’s 15 hours a week right there even without weekends.

Part of the benefit of hanging is the length of the session. So much focus is on the total time spent in the hanger, but the length of the session matters too. Bib did 9 hour sessions, plus a 1-2 hour session in the evenings, 5 days a week, and then a 1-2 hour session on the weekends. His total session time per week was about 56 hours, and he spent 2/3 of that in the hanger, so 37 hours in the hanger per week. That’s about the highest any sane person will ever get. I will never be able to approach his total time in the hanger, but I could fairly easily get my total session time per week up to 45 or 50 hours.

It doesn’t take much to refresh the stretch on the target tissues once they are all stretched out after a few good sets. It may be easier to hang all day than I originally thought.


Before 5.5" x 4.1" volume 7.3 ci ////// After 7.2" x 4.8" volume 13.2 ci

Originally Posted by BeardedDragon
It doesn’t take much to refresh the stretch on the target tissues once they are all stretched out after a few good sets. It may be easier to hang all day than I originally thought.

I remember reading that stretched connective tissue takes about 10 times the length of the stretch to return to normal.
If true 10-20mins on each hour should be plenty.

I personally did not have the discipline to hang. For all the reasons you mentioned above BD. Hopefully pumping gets me the gains I want, good luck to you!


Started 11/2014 6" BPEL x 4" MEG (Ballpark #'s)

12/2016 7 1/2" BPEL x 4 7/8" MEG

Goal for 2018 is 8" BPEL x 5 1/4" MEG! PE'ing Just Over a Year and Going for 8x6

I like your thinking BeardedDragon. For people that work at home or need to spend long periods of time sitting due to school work, I think hanging is perfect for them. However, just hanging for hanging’s sake can be tedious.

Lately I have found it quite effective to do split sets and mixing up the random SD set walking around cleaning the room. I am really trying to change my mindset where hanging is the secondary purpose to my day to day tasks.


12/11/2013 BPEL 5 3/4 NBPEL 5 1/16 BPFSL 6 1/16 NBPFSL 5, EG Base 5 EG Mid 4 7/8 EG Below Glans 4 3/4

11/02/15 BPEL 7 1/8”, BPFSL 8 1/16”, EG Mid 5 1/4 —- Goals BPEL 7 1/2”, NBPEL 6 1/2", BPFSL 9” Motivational Resources Wanted

8/9/2014 259 lbs ---- 11/2/15 248 lbs 33.2% body fat Bhcentral's Progress Reports and Pictures

Once in fatigue, I’m maintaining it with 10-15 minute sets once per hour. Sounds like a 5-10 minute set could work too. I still have to lower weights as the sets progress.

A fiber under a constant stress will lengthen exponentially slower over time. So most of the stretch is happening at the beginning of sets. Perhaps spreading the available total time in the hanger per day over as much of the day as possible does more damage, or is a more effective way of stretching.

If the fibers do take 2-3 hours to return to normal after a set (which sounds about right to my experience), one could fairly easily keep them from returning to their normal length for the entire waking day, and the first 2 hours of sleep.


Before 5.5" x 4.1" volume 7.3 ci ////// After 7.2" x 4.8" volume 13.2 ci

Here’s the thread with the info I quoted.
A Possible Breakthrough. About TIME !

“Arms et al.2 reported strains in thehuman medial collateral ligament MCL of 4% at 120°
of flexion during passive knee motion and Hull et al.13 reported human MCL strains up to 7.7%2.9% undercombined loading. Strains in these studies are based
upon in situ changes in length. The onset of mechanical
damage in the rat MCL has been shown by Provenzano
et al.21 to be at 5.1% strain after experimental preload exvivo. At strains below this threshold the tissue will return
to its original, preloaded length after a recovery time
equal to ten times the duration of tissue loading during
the test. 21 Previous studies have not studied viscoelasticbehavior at multiple deformation or load levels through-
out the physiologic domain of recoverable loading.”

Originally Posted by capernicus1
Here’s the thread with the info I quoted.
A Possible Breakthrough. About TIME !

“Arms et al.2 reported strains in thehuman medial collateral ligament MCL of 4% at 120°
of flexion during passive knee motion and Hull et al.13 reported human MCL strains up to 7.7%2.9% undercombined loading. Strains in these studies are based
upon in situ changes in length. The onset of mechanical
damage in the rat MCL has been shown by Provenzano
et al.21 to be at 5.1% strain after experimental preload exvivo. At strains below this threshold the tissue will return
to its original, preloaded length after a recovery time
equal to ten times the duration of tissue loading during
the test. 21 Previous studies have not studied viscoelasticbehavior at multiple deformation or load levels through-
out the physiologic domain of recoverable loading.”

Thank you Capernicus1 and BeardedDragon. This definitely reinforces what I felt about multiple sessions of hanging. But now it has me questioning myself on not using an ADS throughout the day.

I have no idea how I could quantify the 5.1% strain. I think I just have to go by feel. This month has been my most consistent month of hanging in over a year. However, it was all at low weight. I planning on upping the weights just a tad and bump up the hanging time just a bit. Hopefully, the next few months will be very exciting.

I have tons to read off of that thread. Thank you


12/11/2013 BPEL 5 3/4 NBPEL 5 1/16 BPFSL 6 1/16 NBPFSL 5, EG Base 5 EG Mid 4 7/8 EG Below Glans 4 3/4

11/02/15 BPEL 7 1/8”, BPFSL 8 1/16”, EG Mid 5 1/4 —- Goals BPEL 7 1/2”, NBPEL 6 1/2", BPFSL 9” Motivational Resources Wanted

8/9/2014 259 lbs ---- 11/2/15 248 lbs 33.2% body fat Bhcentral's Progress Reports and Pictures

Good read, lots of good references in that thread, thanks.


Before 5.5" x 4.1" volume 7.3 ci ////// After 7.2" x 4.8" volume 13.2 ci

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