Hangboard - one or two arm hangs?

Assume same grip, hold size, hang interval and rest period (e.g. pinch, wide pinch and 6 sec with 30 sec rest). What's better for strength, a two-arm hang with added weight or one-arm hang without (or even with weight removed)?

seems like as long as the intensity level is comparable it shouldn't matter too much in terms of improving finger strength. the big drawback i see with the one arm hang is a workout that takes twice as long...

would it have to take twice as long? I have seen some people doing repeaters 5 seconds on and 5 seconds rest. You could alternate hands instead of resting.

it also arguably is more specific than two hands and specificity is key in training right?

DanielRich wrote:would it have to take twice as long? I have seen some people doing repeaters 5 seconds on and 5 seconds rest. You could alternate hands instead of resting. it also arguably is more specific than two hands and specificity is key in training right?

I imagine you could potentially just alternate hands but you'd still need a second or two for the swap, and most people seem to prefer repeaters in the 7 on 3 off format. I won't speak authoritatively because, well, i'm not so learned as others on the subject, but i'm skeptical about the more specific thought. I find myself in a position where i have lateral support from another limb (other hand, feet etc.) more often than i find myself dangling from one poor grip. I think doing it one handed requires some strange body positioning to maintain balance, thus stressing the core, back and shoulders in addition to the grips, so less specific (i would think) both in the position you're in and how effectively you can target a single muscle group required for a specific grip.

Don't write it off because of my weird whiskey logic though.

I have not made up my mind. Think I will experiment with it this cycle.
con - awkward position of the body and hand
con - workout gets longer (though you can alternate hands)
pro - separate quantifiable data for each hand
pro - can't cheat on slopers/pinches

Similar but different note. In the regular weight moving gym, I do as many exercises as I can while isolating each side of my body. To try and forgive any dependencies my left side has forged on my dominant right side.

Rather or not this really works, I don't know... but that was always my logic to myself. (Even though it does take a bit longer.)

Steven James wrote:Similar but different note. In the regular weight moving gym, I do as many exercises as I can while isolating each side of my body. To try and forgive any dependencies my left side has forged on my dominant right side. Rather or not this really works, I don't know... but that was always my logic to myself. (Even though it does take a bit longer.)

If some sort of side dependence is of concern doing asymmetric hangs may address this, that is do weighted hangs where one of the hands is on a significantly worse hold (i usually use a shallow 2 finger pocket) and then switch which side is on the junk grip.