I did a 35 second/count one-arm hang with each arm today. Sweet! No gloves, no bars. Bare hands and bare branches. Just real.
Did only 15 or 20 second ones when I was getting started, but PRed right at the end of my workout.
But, I play it smart: I don’t go for PRs all the time, as some people do. I aim to build my support structure to support the muscle, not to build muscle beyond the capacity of my support structure, as do most people — and as I used to do before I learned truth from Katy Bowman and Coach Sommer (although they type of workout I do would be classified as Primal or MovNat). No wonder I used to get the injuries I did.
My program has been to do four 3-5 second/count one-arm hangs (as many days per week as I can) for a few months, then do four 5-10 one-arm hangs (as many days a week as I can) for a few months, then four 10-15 second one-arm hangs (as many days a week as I can), and so on. Currently, I’m doing 15-20 second hangs. I’d like to build up to at least a one-minute hang.
Tendon and ligament builds and grows a lot slower than muscle. It needs months; muscle needs only days. Need skin on my hangs to strengthen, too. And my nervous system and brain to adjust and change. And all that blood vessel stuff, too.
Exercise and training is mathematical.