The Long Game: Learning with Longstretch, Key Principles to Make Sustained Growth

longstretch said:
People did test Janus' theories but his hypotheses on why his exercises worked were flawed and he quickly plunged into quackery. Though I will say for me at least I have noticed improvements with what little AM I have done so far. I would love to see an experiment set up. I participated in one back in the day, Babbis', and I think for us to get really advanced in our techniques that's the route we need to explore. Excellent idea!

I will say this there are a handful of guys at another forum that have read the same threads and have developed pretty similar techniques in their routines. Each guy has been tweaking his own routine and discussing variables with each other. The results have been fantastic. Of course some of the numbers I discuss here could be changed with a bigger population participating. That and the knowledge I wanted to impart were the reasons for starting this thread.
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3.) Therapeutic Heat: Part A, Basics
Before we dive in head first I will suggest if you haven't read all the links, studies and videos posted so far that you do so. It's imperative you have a basic understanding of what connective tissues is made of, how it's repaired and remodeled, it's viscoelastic properties and have a general understanding of the stress-strain curve. I'm going to start weaving this shit together.

The first study I have is probably the most important in terms of understanding why heat matters. Written by hand surgeons and sums up pretty nicely things so I don't have to. It's labeled here as "hardy1998" at the end of this post. Please thoroughly digest this now. Please note some things won't apply when trying to elongate a penis, though many things do.

Did you read it? All of it? Let me quote some good parts now.

A great overview of the basic anatomy of connective tissues.
Connective tissue requires motion to maintainits structural integrity. Motion, with itsdemands for tissue elongation, shortening, and support, creates the necessary stresses for normal fiber biology. Biologic tissues respond to these stress signals by changing their collagen matrix to meet the functional demands of motion.

The connective tissue matrix is made up of structural fibers such as collagen, elastin, and fibrin, which are held together by chemical bonds and a fluid ground substance. The weave or alignment of these structural fibers can be classified as either dense or loose packed. Dense connective tissue that functions to support or limit motion, such as bone, ligament, and tendons, has parallel, tightly aligned fibers. When tension is applied to dense connective tissue, there is initial lengthening until all slack has been taken up, followed by gradual stretch or elongation, after which fiber disruption occurs. Conversely, loose connective tissue, such as that found in joint capsules, muscle, fascia, and skin, contributes to flexibility through its random fiber orientation. This loose weave allows great lengthening without tension buildup until all the fibers have been essentially straightened.

Both types of tissues, dense and loose, have a filler gel that acts to separate and lubricate the collagen fibers. This mucopolysaccharide gel combined with water forms a ground substance that varies from low concentration in dense tissue to high concentration in loose tissue. The two factors of fiber orientation and ground substance ratio, although unique to each tissue, are very dynamic and can be rapidly altered by immobilization or scar formation.
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Here it's discussed why when we stretch or apply a load to the penis we want to do it slowly. This will further help us with our elongation goal. Also to mimic nature a lower load seems to be more beneficial to growth.
Velocity of Stress
Connective tissue has a high resistance to any sudden application of stress. This protective function of restraining tissues allows the intense muscular activity of work and play without joint disruption. O Van Brocklin showed that this protective viscoelastic property of dense connective tissue can be overcome by the rate at which stress is applied. In his study, tendons subjected to rapid rates of stress elongated 3% compared with 5% gains with low-velocity stress.
Amount of Stress
The yield of soft tissues is inversely related to the amount of force applied. The work of Warren et al. showed ironically that decreasing a load on tendons by one half results in a threefold increase in length. It is hypothesized that our tissues have adapted to resist heavy loads but do not recognize low levels of force as pathologic. This may explain how the minimal forces of wound contraction, spasticity, and scarring can result in significant tissue
aberrations over time. We too, then, must mimic nature by using therapeutic stresses of low load to achieve positive rather than pathologic tissue changes.
Duration of Stress
The length of time that stress is applied to a tissue in one session or in a given period of time defines duration. Tissue subjected to cyclic, intermittent stress of 15 minutes on, 15 minutes off when studied in vitro showed a slow but steady increase in elongation with less recovery back to the resting length (Figure 3). These findings were duplicated clinically in vivo by Rizk et al. who applied intermittent shoulder traction (15 minutes on, 5 minutes off for two hours') to patients with adhesive capsulitis. Continuous passive motion devices, used from two to eight hows daily on contracted tissues, have been shown to be an effective means of providing cyclic, intermittent stress.

In most clinical studies of duration of stress, one session of prolonged-duration stress is used, varying from 15 to 20 minutes up to one hour. Gains can be maximized when the stretched tissues are then held at their new lengthened end range for at least one hour by means of splints.
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25% increase in elongation when heat and stretch are applied together! That's huge. It's also discussed why applying ice will be counter to our goals. You'd really only want to use ice if you over did things. Heat breaks the bonds in the collagen leading to more elongation, provides a protective response meaning the penis will be less damaged from same weight and will elicit a more pronounced collagen response (proliferation aka gains). Its my understanding that you'd really only want to use heat during stretch for best results and can in effect skip a warmup, especially if using ultrasound heat and able to enter the therapeutic range. Use of ultrasound heat has been shown to be ideal... currently.
THERMAL FACTORS
The decision whether to use heat or cold to restore tissue mobility depends on two factors: 1) the wound healing stage and 2) the cause of restriction. Although cold is the modality of choice for inflammatory states, it causes increased tissue viscosity
with resistance to motion. Mild heating of tissues increases blood flow and metabolic rate, whereas more vigorous heating causes dimensional changes in the collagen molecule.33 Because the immature, formed collagen bonds are heat soluble, elevating the tissue temperature will denature the bonds and allow more tissue extensibility.

Heat
There is a normal gradient of tissue temperature found in the body. The surface temperature of skin is 30°C, muscle is 35°C, ligament 36°C, and intra- articular 32°C.69 It is of interest that intra-articular temperatures are lower than body temperature, as cartilage destruction occurs with prolonged high temperatures. 70 In order to affect any physiologic changes in these tissues, it is necessary to raise their temperatures above 40°C71 and deliver this heat to the correct tissue depth. Factors in the choice and application of heat are reviewed.

Tissue Temperature Changes
As collagen tissue temperature exceeds 40°C, there is a 25% increase in potential elongation14 (Figure 4). Warren et aLso found that elevating tendon temperature to 45°C allowed optimal stretching without damage.

Types of Heat
The most important variable to consider in choosing a modality for administering heat is the depth of temperature penetration required to reach the restricted tissue. Borrell et aF3 point out that given the small volume of the hand, most superficial heat modalities provide adequate depth of heat penetration and have the advantage of covering a larger area than focused deep-heat modalities such as ultrasound (Figure 5).

Heat and Stretch
In an enlightening in vitro study by Rigby/3 it was discovered that tendons on stretch began to respond at temperatures lower than 40°C compared with unstretched tendons, which were not structurally affected until much higher elevations of temperature. This finding implies that the simultaneous use of heat and stretch has a cumulative effect on collagen structural changes. Other investigators have confirmed that elevation of temperature results in an increased collagen response to stress
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More to come stick around and learn with Longstretch.
 
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3.) Therapeutic Heat: Part B, Heating with Ultrasound
Therapeutic range is 39.8-43°C (103.6 to 109.4°F). After 45°C you risk cellular death and below isn't going to get you the effect your after. A member at another site (manko007) did some experiments by placing a thermometer in his urethra and measuring common heat applications. US was able to get to those ranges quicker, maintain best and be the most comfortable.

Therapeutic ultrasound has been used for decades for physical therapy. It's using sound waves to heat up tissues deeper into muscle bellies and tendons. There are precautions like you have to keep the transducer moving because it can heat up bone and cause pain, don't go over spine or other major nerve pathways and no organs other than penis (heart, lung, liver, testicles, prostate, etc). It usually is found in 2 frequencies 1 mHz and 3 mHz.

1 mHz can heat deeper than 2.5-5.0 cm and 3 mHz can heat 0-2.5 cm. Theoretically 3 mHz is ideal but in practical terms both would work just fine. Both heat deep and won't cause skin burn with other methods of heat. If I apply it to my dorsal side I'll mainly feel the heat in the center and on other side of penis.

1 mHz option. Delta 1 mHz.

The 3 mHz option, also the one I currently have. Delta 3 mHz

The Science of Ultrasound Dosing
I personally keep my settings on 1.6-2.0 w/ cm^2 for 10 to 20 min. I've found that to be a safe range and still provide sufficient heating in 5 to 10 min.

Ultrasound now known to me to be the best thing for therapeutic heat around. It can be dangerous if abused so research and common sense need to be used. Far infrared heat lamps, heating pads (especially moist version), or other methods could be used as well with great effects. I just know that ultrasound will reach the therapeutic level quickly and consistently and has little risk if used properly. That means not too long, not to intense and only under a tensile load.

More to come stick around and learn with Longstretch.
 
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3.) Therapeutic Heat: Part C, Thermal Decay
Rate of Temperature Decay in Human Muscle Following 3 MHz Ultrasound: The Stretching Window Revealed

Down at the bottom of the link above you can download the study to read yourself. The penis being an appendage I'd imagine has an even quicker thermal decay than muscle.

You've now applied you're therapeutic heat WHILE BEING UNDER A TENSILE LOAD. You've pushed further up the stress-strain curve and have signaled to some cells it's time to proliferate. But hold on while those fibers have just begun to orient along the axial plane you've put stress and thr heat has "thinned" the viscous nature of connective tissue in the penis it's time to cool it, naturally. The ECM will gradually become more viscous. As mentioned in Part A on heat, ice baths or additional cooling methods are unnecessary and counterproductive. Within 10 minutes the penis will be back to body temperature or even below.

During this 10 minutes it'll help our efforts to continue to stretch as it cools. This could mean 10-60 min in extender, another hanging set or like I do cyclical manual stretches (more on cyclical stretches and further gains on stress-strain curve later.

My goal is to add only slightly more stress and disrupt full creep recovery.

More to come stick around and learn with Longstretch.
 
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Alright here are the experiments by manko007. Since I can't post the links, again lame but won't push it, here it is.
manko007 said:
Alright, so I bought a kitchen thermometer with a 7” probe that can easily go through my urethra and here are the results that I got with IR (infra red) lamp and US (soundcare plus)
First, the IR lamp: (which I used for many sessions before I got the US)

T= temperature
0, 5, 10, 15 indicates time temp taken

Temperature in Fahrenheit as kitchen thermometer doesn’t support C.

IR lamp:
T0= 94
T5= 98
T10= 100
T15= 100

Notes: IR was held at aprox. 3-4 inches at first from target, then at 5-6 inches as the surface temperature of the skin was unbearably high. Not the case with the US.
Surprised to see only 100 was the max, since it feels insanely more hot than with the US. All this hot feeling is just my skin roasting though. Nothing being heated much inside.
Despite only getting to 100 I did obtain some gains when I was hanging so it is not a complete waste in my opinion

Cooldown:
T0= 100
T5= 98
T10= 97
T15= 96
T20= 95
T22= 94

Now for the ultrasound:

@ 3mhz 2.0cm^2 placing US ventrally (note that urethra is located ventrally, and I placed US ventrally, that is physically closest to where the tip of the thermometer would be)
T0= 94
T5= 103
T10= 107
T15= 110
Notes: I can reach 103 in just over 1 minute. Then depending on how fast you move the transducer, you can reach 105 and keep it there. 110 is very hard to attain and maintain at that level. The average temperature after 5minutes is 104-106 however.

Cooldown
T0= 110
T1= 100
T5= 100
T10= 96
T15=94
Notes: Cools down very fast from 110 to 100 in less than a minute

@ 3mhz 2.0cm^2 placing US dorsally (I wanted to test whether the temp would be the same if placed dorsally, that is the farthest from the urethra and from the tip of the thermometer)
T0= 91 (starting temp was lower since it started to rain and a cold breeze was flowing)
T5= 103
T10= 105
T13= 109
T15= 107
Notes: from t10 to t15 the temperature fluctuated, it wasn’t linear, that is because it’s a juggling act to keep the US moving, the shaft extended, enough US gel on, and writing down numbers, so naturally I can’t keep it straight 100% of the time, but the important thing is that 109 is the max I could get doing 100% of things right, and average temp was around 104-106. Another important note was that temperature was much more stable at 104 - 106 than when placed ventrally. When I placed the US ventrally, it was rather hard to keep a stable 105 average temp. However, dorsally it is much easier, but this could be because I had already undergone 15 min of US. Another guess is the wave propagates width wise at the end of the US spectrum, thus more wave area targets the tip of the thermometer, thus more stable. In contrast, placing it ventrally, the wave starts off as narrow as the area of the head of the transducer, so naturally there is much more area for error in placing the US as close as possible to the tip of the thermometer. Specially since the tip of the thermometer keeps sinking and moving around inside the urethra up and down as I used KY jelly to get it in there. Again, it’s quite a juggling act

Cooldown
T0= 107
T1= 100
T5= 97
T10= 96 (stopped here just for time sake, and the same as ventrally pretty much)

@ 1mhz 2.0cm^2 dorsally
T0= 93
T1= 97-98
T5= 103
T10= 105-106
T15= 104-108
Notes: By far my preferred setting as with the 3MHZ sometimes it can get too intense, it hurts, and sometimes pain does not equal temperature rising. Most stable setting to stay around 104-106.

Other observations:
I tried @ 1mhz 1.6cm^2 dorsally to see how as a proxy the US pro would fare since it is only $200 but the max temp I could get was 103. I held it for quite a while and it seemed to not budge past that. I didn’t test conclusively though since I had already spent so much time testing, about 2-3 hours of having a probe stuck up my urethra :)

Making sure the transducer area is in full contact with skin, that is 100% of the area, and pressing it harder than softer against the shaft, produces faster and greater temperature stability.

Not sure about the amount of gel but at times it seemed more gel was required when temp would start to slide down, and once reapplied it was easier to get back up to temperature.

Temperature fluctuates A LOT. As you can see in just 1 minute the temp goes back to 100. However, once you’ve reached 105 or more, and you remove the transducer, the temp goes down to say 102-103 but then upon reapplication of transducer, it takes about 5-10 seconds to reach 105 again.

Even at 110 the temperature of the skin is quite ambient, but one can feel as though whole shaft is a hot rod inside. 110 is completely bearable, but very hard to attain.

1 vs 3 mhz doesn’t seem to make much difference. What makes the difference is the intensity setting e.g. 2.0cm^2 power. As long as it’s at this setting the temperature can reach 103 to 109 easily in about 10min. With 3mhz it is slightly faster, but not necessary IMO.
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Here is another experiment performed by same guy. Monumental work!
manko007 said:
US warmup and cooldown charts and data table
So here it is the results of the temp test.
IR was excluded as it was hard to do it, but after 8min only managed 99 degrees
Temperatures are in Fahrenheit.
Charts are in 30sec intervals. But data table has up to 10 sec intervals.
Data table has important notes that explain some temperature fluctuations.
Caveats:
-IR test was done first for 8 min
-1mhz test was done second
-3mhz test was done third and last
-test was done over a non pre heated rice sock. sock is part of girls stocking
Personal takeaways:
-3mhz ramp up was much faster than 1mhz. In 3min already reach 108 degrees, which is 42 celcius
-3mhz was much more stable than 1mhz this time
-1mhz was much more variable, specially when reapplying gel, moving side excess gel to center, and turning thermometer back on, lost temp fast, but regained fast
-I could feel thermometer tip inside urethra heating up and almost burning against inside wall
-1mhz cooldown slower than 3mhz it looks like, but also starting temp at cooldown for 1mhz was higher than 3mhz
-only 1mhz reached 110.6 peak temp recorded for about 5-10 secs. highest temp with 3mhz was 108 around.
Ill post a summary statistics for both warm up and cooldown as well after this post.
The most important thing I realized was the concentric circle is the only way to get to 108 degrees around. If you start to swing the transducer over a larger area, then this goes down by a couple degrees. More so with 1mhz than with 3mhz. Once reapplying transducer recovering 108 takes a while.
So in my experience with this I would say keep your circles very small. Speed of circle doesn’t matter much. So if you target the cord, you have to target in segments 1 at a time. Can’t be swinging this thing around because the temp will go down a lot as data table shows.
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Chart of the comparison of 1 mHz and 3 mHz ultrasound.
View attachment 1824122

The thermal decay.
View attachment 1824123

The play by play of the experiment.
View attachment 1824124
 
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The previous 2 posts were from a guy that was brave enough to place a sterile thermometer up his urethra while he compared different forms of heat and recorded the heat up and cool down between the ultrasound and far infrared heat. This was both very brave and monumental to my understanding of heat and what would be the ideal form of heat. I'm done for now. I'll welcome discussion. Read the studies and links posted, reflect and draw your own conclusions. I'll post more info, next will probably be cyclical stretches (manual work or even cyclical hanging sets).

My current routine is a mirror copy of Kypra at another forum with my own spin. After reading similar threads and drawing similar conclusions our routines were similar, though he started this line of thinking before me. We both continued to tweak it and I noticed I started getting better results when I left my cyclical stretches in and followed more in line with his reasoning and was able to drop my workload and time commitment with the same results if not better, because again using BPSFL as a roadmap. Now my routine is right at an hour, takes about an hour and 20 min to fully complete. I do 1-2 on with 1-2 off depending on schedule. My ideal would be 2-3 on and 1 day off. I'm a nurse so schedule is crazy. These numbers don't have to be set in stone.

Current Routine
30 min extender using stress relaxation every 5 min, increasing tension slightly every 5 min
20 min hanging with heat, I do fulcrum hanging with ultrasound heat
10 min cyclical stretches (15 second build up into stretch, 15 second max tension, 15 seconds rest)

Other routines will work as well but try to start incorporating these principles. Take a look at my log starting on page 50 for recent breakthroughs.
 
Kyrpa at another forum has been on this line of thinking longer than me. In fact he's really one of the inspirations and trail blazers with it. I refined my routine in reading about his results. He's gone from 7.09 x 5.18 to 8.74 x 5.88 in less than a year and has helped a hard gainer like me gain again. In his log at another forum he set out to use the IPR theory set out by xeno and actually his protocol disproves that we must cause inflammation. He's kept strict measurements and analyzes them thoroughly complete with graphs and charts. Here's his synopsis of what he's learned this first year. This is excellent for anyone looking to apply what is learned here. He has already done all the leg work.
Kyrpa said:
Have been pondering this and the yearly wrap-up as well. If the log have somewhat hard to read or to understand content I hope this will clarify some of it further.

Getting widely appreciated it is not entirely in my hands. Widely appreciation comes if there start to be other users adopting the methods, principles or even the whole concept as it is.
If them finding the value, we should be hearing from them I suppose. I am not hurrying to push it as I have enough in my hands and brains already running this operation alone with a clock ticking.

That said I surely like to encourage some of the victims of plateauing or hard to gain worries study these things. Changing nothing in their approach they will achieve nothing from here to infinity.
Easy gainers continue do just fine with traditional methods, though these tricks found in here could push them even further or get them more awarding results with permanent elongation.
As you wish here is what I recall for having found in layman´s terms, put in the frame of one years in wrap up.

CONCEPT
Officially signed off from IPR methods. Not trying to cause micro-failures on collagenous tissue, not trying to trigger inflammation response with exercises. No progressive workouts either increasing loads nor workout volume, surely not giving any thought on any form of progressive overloading.
Keeping only the having enough rest between workout cycles and using decon breaks adopted from the IPR- environment.
Everything is based on doing as little as possible harm or damage with maximum results possible.

PENIS UNDER STRETCHING INDUCED STRESS
When stretched cold if we progressively introduce more load with 10 minutes intervals, penis stretches linearly behaving to a certain load and/or time before not seeing any additional elongation.
Adding more load at this point doesn´t give more strain unless we keep hanging multiple times longer if at all.
It is measurable and be can be confirmed by testing and measuring.

After all the initial elastic elongation is reached penile tissues stiffen radically resisting any additional strain to form. After this everything is just brutal forcing and hopeful fishing without heating.
If tissues are heated during stretching the achieved elongation is significantly better.
Heated to therapeutic temperatures tissues elongate further before the stiffening occurs.

If we were to increase loads further by a huge amounts, the stiffening should ease at some load and loading time and we will reach the proportional range (elastic).
There on the stretched behaviour is linear again but the needed loads are really heavy and loading times should be really long.

HEAT
With therapeutic heat 40° to 43 °C (104° to 110 °F) we can have significantly better strain while stretching.
In this context it means having maximum of 2 % strain when stretching at natural temperature.
When heating as described the strain can be anything between 2,5% - 4,5% from pre exercise BPFSL.
Heating above 40° C (104° F) collagenous tissues can go through thermodynamic induced plastic deformation during stretching.
Stretching induced elongation while operating under therapeutic temperatures results significantly less damage in the tissue than stretched “cold” for the similar strain percentages or even beyond.

PERMANENT ELONGATION
This plastic deformation will result as permanent elongation some portion of the stretched length not recovering back to baseline.
In this context we are talking about 1mm permanent elongation on BPFSL within three workouts inside 5 days bracket.
Without heat plastic deformation occur only in small percentage of the structure therefor permanent elongation hard to achieve and the gain rates being minimal.
Having the whole collagenous structure under plastic deformation without thermodynamic deformation would need strain percentages of 6-8 % and to achieve this we would need hanging time and load sky high. So differing from the descriptions from many PE practitioners me included , we are not going to reach plastic region with stretching by any means in single exercise.

MAXIMIZING RESIDUAL ELONGATION
Keeping elongated tissues stretched at maximal length during the cooldown from therapeutic temperatures provide better permanent elongation than letting tissues cool down freely.
It can be done as we wish but I have found it productive with extender at fixed length or manual cyclic stretching during tissues cooldown. Preferring manual stretching method for reason I have been getting some extra strain due the procedure. It has been measurable indicating 1 mm additional elongation topping already achieved lengthening while stretching under heat. As we can calculate 1mm extra resulting significantly on total strain percentage.
We have confirmed by testing tissues cooldown time to be minimum of 10 minutes.

DURATION OF THE ELONGATION PERIOD, WORKOUTS AND REST
Stretching workouts produce elongation with this concept from 4,5 % - up to 7 % from the BPFSL measured as a baseline at day one of the Period.
After the post exercise BPFSL not showing any additional elongation the focus is turned to repeating it for ten exercise minimum for cementing the permanent elongation. Not trying to force the elongation by any means of overloading etc. This occurs at 30 -45 days margin.

The focus is the then move for girth exercises which are used to keep BPEL progression on going.
Penis is a 3-dimensional volume and volumetric enlargement is needed to form BPEL gains.
BPEL and BPFSL are elongating further to take a plateau at 60-70 days for BPFSL.
This is the stage the working Period is called off. Any longitudinal stretching after this is not going to be anything but counterproductive.
Either going to prolonged rest or continuing with girth, using methods not stressing tissues excessively longitudinally.

Everything is already put up in details in the log with multiple documents and references if someone find this raising interests.
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@longstretch thank you so much for this thread and being so genuine to recommend it to me! This is absolutely gold (clap)
I really have to put some theories in my head together now and read it a few more times to get all information out of it, already bookmarked it!
 
No problem F26! I made this thread for posterity sake. A realization I had with this form of PE is I will be at my end goal soon. I am aiming to hit my length goal by end of year and then will focus on girth. That being said my time here in the PE community is drawing to a close and I'd like to help shape the future. Hopefully no one will need to be here 5+ years to reach their goals and can do so efficiently without having PE take over their lives. Just a few hours a week is needed, not a few hours a day.

Tuffdong that looks interesting. I wonder how well the heat would transfer to penis. At the moment I really can't think of a better way to reach therapeutic range of heat than the ultrasound.
 
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giphy.gif
 
longstretch said:
No problem F26! I made this thread for posterity sake. A realization I had with this form of PE is I will be at my end goal soon. I am aiming to hit my length goal by end of year and then will focus on girth. That being said my time here in the PE community is drawing to a close and I'd like to help shape the future. Hopefully no one will need to be here 5+ years to reach their goals and can do so efficiently without having PE take over their lives. Just a few hours a week is needed, not a few hours a day.

Tuffdong that looks interesting. I wonder how well the heat would transfer to penis. At the moment I really can't think of a better way to reach therapeutic range of heat than the ultrasound.
Click to expand...

I’m hanging with the SiliStretcher2, so you’re telling me I only need to hang a few hours per week?
What routine do you recommend? How would one implement all this knowledge in one routine?

I agree with the scientific methods and knowledge that you have put out on this board. I am looking for the fastest way to gain length and it looks like I need a therapeutic heat source which keeps my tissues heated between 40-43.5 degrees Celsius....

Regarding my routine; I do a maximum of 4
Hours of hanging with the SiliStretcher2 per day. Sometimes it’s only 1 or 2 hours... I hang cold without warmup or heating source during my hanging sets.

I do on average between 10 and 20 hanging hours per week of hanging. So you’re telling me that if I feel the tunica burning aka tunica fatigue that could be a signal of inflammation and thus needs to be avoided?

How should I continue to hang? I don’t have a heating source and I don’t have the money to get one currently.
 
DutchAthletic92 said:
I’m hanging with the SiliStretcher2, so you’re telling me I only need to hang a few hours per week?
What routine do you recommend? How would one implement all this knowledge in one routine?

I agree with the scientific methods and knowledge that you have put out on this board. I am looking for the fastest way to gain length and it looks like I need a therapeutic heat source which keeps my tissues heated between 40-43.5 degrees Celsius....

Regarding my routine; I do a maximum of 4
Hours of hanging with the SiliStretcher2 per day. Sometimes it’s only 1 or 2 hours... I hang cold without warmup or heating source during my hanging sets.

I do on average between 10 and 20 hanging hours per week of hanging. So you’re telling me that if I feel the tunica burning aka tunica fatigue that could be a signal of inflammation and thus needs to be avoided?

How should I continue to hang? I don’t have a heating source and I don’t have the money to get one currently.
Click to expand...
A few posts up I detail my current routine and also provide an analysis by Kyrpa. Without heat it takes significantly more stress to achieve the same elongation. Heat weakens the bonds in collagen and actually prevents damage during the stretching process, now some might think that's a bad thing but it's actually good, less damage and more proliferation instead of healing.

Your routine might work for you. These principles can be applied in a multitude of ways. I've found what works for me by trial and error and following kyrpa's and manko's lead. I was doing multiple sessions and now am making progress with only one and not having to spend all my days off on PE.

Are you measuring BPSFL before and after sets? This will show you how much elongation your achieving with each set/exercise and how much total strain you've achieved that day. You might find that last set or two isn't giving you much more profit and can be taken out.

Your first set could be more of an ADS and utilize stress relaxation every 5 min. I did this before I got an extender by attaching leg strap and locking in tension with safety pin. Every 5 min I increased tension. You can feel the tension ease off every 5 min. This allows the collagen fibers to uncrimp and takes one out of the toe region in the stress-strain curve. Do this for about 30 min. After this set the real elongation begins.

If you can't afford a state of the art heating machine (ultrasound) you can most likely afford a rice sock, heating pad and even an Infrared lamp can be assembled for under $20-30. Apply this heat during the actual hang set. Try to get as hot as comfortable possible, the conduction on these methods is not as efficient as an ultrasound but will be better than nothing. Apply heat during your hanging set.

Following the hanging set and heat you want the tissues to cool naturally and to do while being elongated. So you can do a short 10 to 20 min set here with no heat or like I do 10 to 20 min manual stretches. I do these pretty intensely but look at my routine to see how.

My routine probably isn't the end all be all but I'm gaining efficiently with a little over an hour times investment 4 to 5 days a week. I'll take it. When things start to slow down take a decon and reset. When I come back I can start making easier gains again, that's the sustained growth.
 
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