It's hard to put a number on that because everyone's ligaments are a bit different when it comes down to which weight is required to do the job.Used extender in the past, thinking about getting into hanging. If you're hanging, then using a ADS, how long would you want to hang for (in general).
Generaly speaking 1 hour of hanging should do the job. You experiment with different weights 5 lbs/8lbs/10 lbs and see how long it takes to reach fatique.
Once you're ligs feel sore then it's time for the ads.

