This video is part of the Puccio Performance and ROCUP series. This video is in the hangboard section and covers Density hangs - a term coined by Dr Tyler Nelson: [ Ссылка ]
This session works best in conjunction with Recruitment pulls - but is also great for rehab and also alongside BFR training as well.
This session is a yielding isometric session - focusing on hanging to failure on various hold sizes for 20-40 seconds.
Perform 1-3 sets of 3-5 reps per set. Rest for 3 mins after each hang. We perform 2 sets and 4 reps per set personally.
Please listen to your body. This session can be beneficial if you are suffering from finger tweaks as you can perform on larger edges without as much stress to your pulleys. Always consult a professional to see whether this is the session for you.

Why will you do this session:
Essentially to thicken and strengthen your tendons and soft tissue (localised to the forearm and hand).
This is called hypertrophy.
There are two types of muscular hypertrophy:
myofibrillar: growth of muscle contraction parts
sarcoplasmic: increased muscle glycogen storage
Which type to focus on depends on your fitness goals. Myofibrillar training will help with strength and speed. Sarcoplasmic growth helps give your body more sustained energy for endurance athletic events.
We essentially take this info from other sports - like weightlifting.
When weightlifting, you can perform many repetitions (reps) at a lower weight or lift a heavy weight for fewer reps. The way you lift will determine the way your muscles grow and change.
For example, you can develop muscle tone with a lighter weight, but it will require a high number of repetitions to improve efficiency of muscle fibres. Unless you perform a number of repetitions to the point of fatigue, with this workout style you won’t see a lot of muscle definition.
On the other hand, using a heavy weight is an effective way to stimulate growth and definition in muscle fibres. It’s also a more efficient way to work out if you are short on time.

свернуть