Beginner hangboarding for hypertrophy reddit. This is of course less of a concern to newer climbers, but it's worth mentioning. FWIW, Some studies show that increasing sets is the most effective way to trigger muscle growth. For example, I've seen people advocating the work of Mike Matthews. So that might be the best way to increase stimulus as you The deterrent for beginners hangboarding (to me) is not that its unsafe or unproductive, its that its less productive than climbing. Many of the most highly regarded coaches provide conflicting approaches. For natural lifters who have established a solid base of strength (intermediate level or beyond), what is the best approach for hypertrophy? I've read lots of different approaches regarding frequency, volume, and intensity. Just pull hard on edges and gain some strength and comfort before tackling a more demanding program. Reddit's rock climbing training community. I think the problem with hangboarding this early is that you'll gain a LOT of strength rather quickly, which you won't know how to use, and has a high chance of injury. Steven Low (Author of Overcoming Gravity and is also a decently accomplished climber) has an article about forearm hypertrophy and wrist conditioning relating to climbing strength. No real risk of injury because your feet are always planted. I just started a beginner hangboarding routine (I've been bouldering for 1,5 years now) and I should hangboard twice a week, which I have to do at the gym. In the end, the best way to train climbing movements is climbing and climbing, and there aren't any shortcuts for that. A general rule of thumb seems to be climbing V5/6 consistently before hangboarding. The concept still applies to beginners: How do we expect them to get strong in the positions they need to be in safely otherwise? This is also true for any climber who is transitioning to the outdoors. However, hangboarding is a pretty effective way to train power-endurance and endurance of your upper body. Generally, it doesn’t matter when you start hangboarding as long as you take it easy and build it up slowly. How much this applies to the wall is a different story altogether though. 6/6 or 7/13 repeaters with 6-10 reps per set at 60-80% MVC would put you in a good zone for triggering hypertrophy. What's an example of a simple hang board routine (< 10-15 mins, supports progressive difficulty, no periodisation) that is a good warm-up before climbing? Totally agree, people on Reddit don't know the difference between hypertrophy and strength, and they end up doing a hybrid, wondering why they don't grow bigger, especially when they're doing minimalist programs with low volume. Your tendons might not be ready for the stress at this level; a hangboard really is a tool for when you have plateaued your strength gains from just climbing and improving technique isn't helping. If you can climb 3 days a week, then don’t bother hangboarding until you plateau, you’ll improve a lot more from learning proper technique. His approach seems to be low Hangboarding is a skill and if someone is on and off it then there are some gains to be maxed out there. If you’re looking for structural adaptations in the form of muscle growth you probably want more volume than 7/53 protocol. It's a great way to start hangboarding for a beginner - no pulleys, weights, or super complicated schemes. You have a limited amount of time and recovery, same as in weight training of course. Today I'm very tired and had a long day, I'm really not in the mood for the gym at all. Since all his metrics were max strength it would be interesting to have a pro powerlifter try light squatting every day and see what happens as a comparison. Dedicated to increasing all our knowledge about how to better improve at our sport. . fyekmmsz gtcz hpkqb ozcco tdtyf qexb zxvrbdk cnih lfqmxiij ptycqpo