Pull-ups with 5-count full extension hangs

[pierinifitness]

I’m doing weighted pull-ups this month but am including pull-ups light training days like today of a single set of max reps minus 1. I’ve taken a liking to full extension pause hangs at the bottom and noticed benefit from doing them in November.

Most of the ones I did included a 3-count hang but today I did 5-count full extension bottom hangs for each pull-up, managing only 9 which is about 75 percent of my current best.

For all of you doing pull-ups, up your game if you’re not already doing them and play around with 3-count, 5-count or even 10-count hangs. Again, I’m noticing recognizable benefits and, therefore, plan to continue doing them this way.

[carlson]

Dec 7, 2021 22:07:01 GMT pierinifitness said:

I’m doing weighted pull-ups this month but am including pull-ups light training days like today of a single set of max reps minus 1. I’ve taken a liking to full extension pause hangs at the bottom and noticed benefit from doing them in November.

Most of the ones I did included a 3-count hang but today I did 5-count full extension bottom hangs for each pull-up, managing only 9 which is about 75 percent of my current best.

For all of you doing pull-ups, up your game if you’re not already doing them and play around with 3-count, 5-count or even 10-count hangs. Again, I’m noticing recognizable benefits and, therefore, plan to continue doing them this way.

Interesting, old poopanani, but obviously the longer you hang, the more you weaken, don't you think that energy would be more productive being used to get another couple of reps? Taken further, what if you and your baseball cap hung for 2 minutes between reps? Cant imagine tyat would do more for the muscle than 2-3 seconds but considerably more reps.
I worry about you hanging around all day, like bumfish's dirty underwear out airing on the line (still got another 3 days beforecthose grundues need a w!sh).

[TexasRanger]

Dec 10, 2021 10:31:39 GMT carlson said:

Dec 7, 2021 22:07:01 GMT pierinifitness said:

Interesting, old poopanani, but obviously the longer you hang, the more you weaken, don't you think that energy would be more productive being used to get another couple of reps? Taken further, what if you and your baseball cap hung for 2 minutes between reps? Cant imagine tyat would do more for the muscle than 2-3 seconds but considerably more reps.
I worry about you hanging around all day, like bumfish's dirty underwear out airing on the line (still got another 3 days beforecthose grundues need a w!sh).

Static hangs, however, are working the muscles in an isometric fashion -- after all you you have to engage the lats, biceps, etc., while hanging.  And Mikey's guy Pete (last name?) who advocates extended hanging is a fairly jacked dude.  So, muscles are engaged and being worked.  So, I guess it depends on the goal.

[carlson]

Dec 10, 2021 12:57:08 GMT TexasRanger said:

Dec 10, 2021 10:31:39 GMT carlson said:

Interesting, old poopanani, but obviously the longer you hang, the more you weaken, don't you think that energy would be more productive being used to get another couple of reps? Taken further, what if you and your baseball cap hung for 2 minutes between reps? Cant imagine tyat would do more for the muscle than 2-3 seconds but considerably more reps.
I worry about you hanging around all day, like bumfish's dirty underwear out airing on the line (still got another 3 days beforecthose grundues need a w!sh).

Static hangs, however, are working the muscles in an isometric fashion -- after all you you have to engage the lats, biceps, etc., while hanging.  And Mikey's guy Pete (last name?) who advocates extended hanging is a fairly jacked dude.  So, muscles are engaged and being worked.  So, I guess it depends on the goal.

Perhaps, tescorodger, but it is not going to be very strenuous is it, or it would mean he could not get another rep - or at least hardly any. I would have thought better to keep them separate, either do hangs as their own, standalone exercise or hang after the last rep for as long as he can (for old prunerini probably a couple of days)

[Michael]

I do hang from a bar myself everyday but not to build muscle. It just feels good on the lower back and shoulders. I'm not sure how much muscle hanging really builds. Never seen anyone who just hangs for exercise with bulging muscle. Pete built the muscle he has lifting weights in the past. Welcome back Texas.

[pierinifitness]

For most of my pull-up exercise "career", I've never done a full pause hang like demonstrated in the video.  This is something relatively new for me and I like it.  I've learned a few things by doing them this way.

First, they're harder.  You take out the reflex motion of doing them the way most people do them.  It's the same as doing a barbell squat and taking a pause at the bottom versus getting the reflex bounding action of doing them the way most people do with Olympic lifters coming to mind.

However, what I've learned is that by doing a hang, you do take some tension relief off the biceps and that is a good thing.

Finally, doing them this way makes you have to fire all muscles to come back up because you've eliminated the reflex.  This I like because I'm coming from a total hanging relaxed, for the most part, position to having to fire the pistons to create upward flight.  

I do like hanging and have typically done it as a standalone thing and will continue doing them because I like the decompression benefit it provides.

Consider what I'm doing in the video as like a weighted pull-up except a light version.  I'm doing weighted pull-ups this month and the video demonstrates my l light training day of a single set max reps minus 1 or 2 effort.  I'm trying to get brave and do a single set with a 10-count hang hold pause for each rep.  Maybe soon.

[TexasRanger]

IMHO, static holds (isometrics) have their own merit and obviously need a little different approach.  I'd love to get my hands on the new Dragon Door isometrics book as I understand it is a great publication, but even John Little's Max Contraction book on isometrics included information from research over the years showing as little as 5 - 10 seconds can generate strength and hypertrophy.

In fact, the Nautilus North Study published by Little in the 2000s put 20 or 30 of his trainees through 4 - 6 weeks of nothing but isometric training or static holds.  Their LBM was tested before and after the study and each put on a decent amount of muscle (and these weren't inexperienced/untrained guys in their 20s).  

As for isometrics and big muscles?  Excluding the juicers who've used isometrics from Hoffman's guys to Mentzer with alleged great success, there are probably examples we're not aware of since this is a fairly finite group of people who post on this site.  And with Pete?  Yes, he used to use weights but his isometrics/hanging have helped him maintain a fairly jacked physique.  Silverlooks, last time I saw his pics looked pretty good maintaining what he developed via weight training.  

[TexasRanger]

Dec 10, 2021 13:16:26 GMT Michael said:

 Welcome back Texas.

[Michael]

Maintain but for how long? Silverlooks does intense isometrics not hanging. Yeah, I know hanging is isometrics so no need to tell. But I look at hanging more of as unloading and relaxing the muscles. I always got smaller with isometrics no matter what protocol I used.

Doing a pause hang and then a pullup like Pierini is describing would mess my shoulders and elbows up. People that don't have real wear and tear can get away with this. I never lock out my elbows at the bottom, I'm just trying to work the muscles.

[pierinifitness]

Did a set this afternoon with a 10-count full extension bottom hang pause for all pull-ups and completed 7 reps. Grip gave out before pulling power. Felt like I had 2 more pull-ups but grip didn’t cooperate. Total hang time was 1:38. Haven’t done timed hangs in a while. Will try again next week.

[carlson]

Dec 10, 2021 21:51:12 GMT pierinifitness said:

Did a set this afternoon with a 10-count full extension bottom hang pause for all pull-ups and completed 7 reps. Grip gave out before pulling power. Felt like I had 2 more pull-ups but grip didn’t cooperate. Total hang time was 1:38. Haven’t done timed hangs in a while. Will try again next week.

I am very interested in this. Keep up the good work.

[pierinifitness]

Dec 10, 2021 22:32:31 GMT carlson said:

Dec 10, 2021 21:51:12 GMT pierinifitness said:

Did a set this afternoon with a 10-count full extension bottom hang pause for all pull-ups and completed 7 reps. Grip gave out before pulling power. Felt like I had 2 more pull-ups but grip didn’t cooperate. Total hang time was 1:38. Haven’t done timed hangs in a while. Will try again next week.

I am very interested in this. Keep up the good work.

I may upload s video later of this action.

[TexasRanger]

Dec 10, 2021 14:19:33 GMT Michael said:

Maintain but for how long? Silverlooks does intense isometrics not hanging. Yeah, I know hanging is isometrics so no need to tell. But I look at hanging more of as unloading and relaxing the muscles. I always got smaller with isometrics no matter what protocol I used.

Doing a pause hang and then a pullup like Pierini is describing would mess my shoulders and elbows up. People that don't have real wear and tear can get away with this. I never lock out my elbows at the bottom, I'm just trying to work the muscles.

I am in agreement wrt your elbows.  I've messed around with them enough that I stopped going to full extension or contraction and they've been happy with me ever since.

[pierinifitness]

Here’s my 10-count effort from this afternoon.

[mr potatohead]

Dec 10, 2021 23:29:27 GMT TexasRanger said:

Dec 10, 2021 14:19:33 GMT Michael said:

Maintain but for how long? Silverlooks does intense isometrics not hanging. Yeah, I know hanging is isometrics so no need to tell. But I look at hanging more of as unloading and relaxing the muscles. I always got smaller with isometrics no matter what protocol I used.

Doing a pause hang and then a pullup like Pierini is describing would mess my shoulders and elbows up. People that don't have real wear and tear can get away with this. I never lock out my elbows at the bottom, I'm just trying to work the muscles.

I am in agreement wrt your elbows.  I've messed around with them enough that I stopped going to full extension or contraction and they've been happy with me ever since.

Same here.
I do full extension of I'm hanging with random addition of raising slightly (maybe an inch) by tightening up to level shoulders, but if I'm doing a pull up, I stay in the ROM of highest tension and completely avoid full extension until finished.