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Post by MarkAnderson on Aug 18, 2015 19:05:42 GMT -7
If I remember I'll make a measurement tonight. Somebody bump this thread in 3 hours! It's a little deeper than 3/8". Almost 7/16 but not quite. It's really incut and has a super nice thumb catch.
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Post by MarkAnderson on Aug 18, 2015 19:27:44 GMT -7
Why is that do you think? Greater glycogen stores? Not that you'd think it would make that much difference. more muscle mass? But 10-7lb of muscle used to HB (I.e. Forearms) is huge! I think there's some sarcoplasmic hypertrophy going on, which may help with the Strength Endurance aspect of hangboard training. I really doubt there is much sarcomere/myofibril hypertrophy occuring (increase in muscle fiber size/mass) during the Strength Phase (or atrophy afterwards). If there is, it's very minor, surely nowhere near 5 pounds of fluctuation. Do you think there's a way to prevent strength decreases while dropping weight? Yes, keep training! I've never really noticed any decline in strength when I drop the extra weight. My entire upper body looks much thicker and fuller during my strength phase (which I presume to be caused by Sarcoplasmic Hyp). During this time my strength steadily builds. Once I start the Power Phase, I keep doing the same supplemental exercises, at whatever resistance I peaked at (during the strength phase). My performance stays the same (or improves) as I drop the extra weight. Eventually I look more and more emaciated, ripped, and significantly less thick (presumably from sarcoplasmic atrophy). But it doesn't really seem to affect my strength (unless I stop training a given exercise). It's possible and perhaps logical that my upper body strength endurance declines during this weight loss, but if so, I haven't noticed*. Even so, I doubt the forearms suffer at all since they get plenty of stimulation. The bottom line is, IME whatever you continue to train will be maintained unless you're full on starving yourself. (*But I haven't looked for it either. I follow a slightly different Supplemental Exercise protocol during the Power Phase--I skip pull exercises on Campus days and do 3 sets of everything else. On LB-only days I two sets of everything. So it's hard to tell if my strength endurance is falling off, since I only do about 2/3 the sets I do during the Strength Phase.)
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Post by Lundy on Aug 24, 2015 19:39:27 GMT -7
Not to blaspheme at all, but has anyone tried using the Bam board to train crimps? I'm curious if that variable depth crimp might be good. How is the edge? If anyone has used it, what depth are you setting it at? I think about 9mm would be roughly the same as the RPTC crimp (is that right?), and this board can reduce the width of the crimp to 5mm (which seems totally insane).
Anyway, if anyone has played on one, I'd love to hear about it.
Thanks.
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Post by jlarson on Aug 31, 2015 19:41:25 GMT -7
Well I just finished my first year (3 cycles) of HYP training and have experienced 20lb improvements across 7 of the 8 recommended beginner grips. The wide pinch has stubbornly remained static but progress is getting made...I'm getting closer and closer to finishing my first full set! I'm going to switch to the intermediate HYP routine next cycle.
This is the first time I've logged workouts for anything ever and I am really digging it. Being able to quantify my progress and compete against myself has been pretty mind blowing. Thanks for putting all this together hermanos de Anderson!
And all this has translated into much more confidence where it most matters...actually climbing. I was training for the past year exclusively outdoors in a very slabby/footsy little area and the strength gains have been a revelation. Little things feel bigger, tenuous things feel much more solid. Very stoked!
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Post by MarkAnderson on Sept 1, 2015 13:09:49 GMT -7
Right on! And your very welcome.
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Antonis Papantoniou
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Post by Antonis Papantoniou on Jun 7, 2016 13:10:12 GMT -7
Hi Marc big fan of the rock prodigy program. I had a knee injury last year but thanks to the strength training I probably got stronger.
I have reached around 60-65 pounds on 15mm edge. I feel I can do more but how high do you go as the load starts become heavy for rest of body maybe. Do you switch to aided one arm hangs?
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Post by MarkAnderson on Jun 7, 2016 14:46:39 GMT -7
I've gone as high as +80 lb., but ya that gets really difficult handle, and it's probably not great for your shoulders. Once the resistance gets too high to be manageable I prefer to down-size the holds, or switch to more difficult grips. I'm personally not a fan of 1-arm hangs, but other people like them.
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Post by Mike Dalby on Jun 7, 2016 15:14:41 GMT -7
Mark, have you switched all of your holds to the Forge? I'm curious about how much of a difference you saw between the RPTC and the Forge (Especially the Crimp).
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Post by joecoov on Jul 10, 2016 6:28:26 GMT -7
I'm sure there are threads on here that cover that question as well. Keep in mind it will vary greatly depending on how "well-trained" the subject is. A raw beginner might improve 10 or more pounds between seasons. Someone like me will be fortunate to improve 10 lb per year. Also, some seasons are "easier" than others. For example, many folks struggle in the summer due to the heat. Typically I'm lucky to match my previous bests in the summer, but then I set new personal records during winter strength phases. Here's a snapshot of some of my data from a few years ago that might help answer your question: Hey Mark, Any way you could share your spreadsheet? I was hoping to track my hangboard workouts from season to season using something like this and thought it would be easier to just steal yours. Appreciate any help you could give. -Joe
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Post by MarkAnderson on Jul 10, 2016 21:23:55 GMT -7
I'm out of town/on my phone, so you'll have to remind me later.
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Post by jetjackson on Jan 20, 2020 4:16:41 GMT -7
Hey Mark, what holds do you train these days and what kind of weight are you hanging - do you just train on the forge?
Curious as to how your hangboarding has evolved since 2011/2012 pictured above.
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