Many have asked for greater clarity so I present the following example:
An EDT PR "zone" works as follows. Let's look at barbell curls and Lying tricep extensions, as an example:
Barbell curls
Lying tricep extensions on a flat bench with barbell
You select a weight that's your 10 rep max. Let's say that's 100lbs on the barbell curl and on tricep extensions it's also 100lbs
START OF SET #1: 12 noon. The total time it takes to do a superset of each is exactty one minute.
On set #1, you get 6 reps with the barbell curl (note.. NOT going to failure) and immediately go into the lying tricep extensions, again achieving 6 reps.
Rest exactly 2 minutes
On set 2, same drill and again you achieve 6 reps on each
Rest exactly 2 minutes
On set 3, same drill but now you get just 5 reps
Rest exactly 2 minutes
On set 4, you again achieve 5 reps apiece
Rest exactly 2 minutes
On set 5, you achieve just 3 reps on each exercise
Rest exactly 2 minutes
On your final set, you rep out both exercises and get 3 reps apiece..
Total workout time: 16 minutes. You tally up the total amount of reps for each and there's your baseline: You achieved 56 reps in a total of 16 minutes.
Your challenge the next time out is to get more reps with the same weight. Once you are able to do 20% more (68 reps) within the same time period, you up the weight 5% to 105lbs on each exercise.
Does that help?
KEY POINTS
- Alternate antagonistic muscle exercises in jump set fahion
- Staley's generally uses 15-20 minutes, (called a PR Zones).
- You perform two PR Zones per workout.
- Your target weight is one that you can do 10 clean reps with.
- You will begin with alternating sets of 5 or 6 reps.
- As you tire, you may reduce set reps to 4 then 2 and end with singles.
- Your goal is to do as many reps with good form as possible in the PR
Zone.
- Do not work to, or near failure in the early sets.
- You may reach failure at the end as you try to beat your previous record.
- Once able to do 20% more reps than your prior workout, increase load
5% and begin again.
EDT PR Zone Construction - How To for you supplemental lifts
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zeebodybuilder
- Posts: 77
- Joined: Fri Mar 26, 2010 6:24 pm
Excellent
This post really helps clearify things up. Thank you Mixel...
Your the best>
Your the best>
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zeebodybuilder
- Posts: 77
- Joined: Fri Mar 26, 2010 6:24 pm
Exactly as long as you aint really slowing the weight down and you are moving in normal pace. e.g lowering the weight in full control and then exploding upwards forexample if you were doing bench.RobRegish wrote:You get as many as you can, period. If that's 1 or 2 or 3 whatever it is, it is. The point being, you're looking to do more reps with the same weight within the same time period each subsequent workout.
Because in EDT, nothing much else matters...
It is about how many reps you do in a pr zone and speed does not really matter> as long as you are using perfect or near good form>
So I just want to get this 100% right
We aim for a weight that we can do 1 set of 10reps with but we will likely never go near this ie we are doing 6 reps for the first set usually until we are trying to move up and then once we move up we up the weight anyway so less reps.And you only aim for failure or near it in the last two sets.
Example:
1st set workout 1 bench 60kg 6 reps
1st set workout 2 bench 60kg 8 reps(because we are trying to move up)
1st set workout 3 bench 62.5kg 6reps
We aim for a weight that we can do 1 set of 10reps with but we will likely never go near this ie we are doing 6 reps for the first set usually until we are trying to move up and then once we move up we up the weight anyway so less reps.And you only aim for failure or near it in the last two sets.
Example:
1st set workout 1 bench 60kg 6 reps
1st set workout 2 bench 60kg 8 reps(because we are trying to move up)
1st set workout 3 bench 62.5kg 6reps
I found an interesting EDT variation:
Another variation that comes from Scott Sonnon’s community increases density over time by striving toward the 100-rep set. This is often done with bodyweight exercises, or clubbell work. It goes like this:
20 sets of 5 reps, one set per minute for 20 minutes
14 sets of 7 reps, one set per minute for 14 minutes
11 sets of 9 reps, one set per minute for 11 minutes
9 sets of 11 reps, one set per minute for 9 minutes
This progression continues until your squeezing 100 reps into the shortest period of time. Progression is based on your Perceived Rate of Exertion. When you feel comfortable (5 or 6 on a scale of 1-10 in terms of how hard you’re working to complete one set) with a given density, that’s when it’s time to progress to the next step.
Another variation that comes from Scott Sonnon’s community increases density over time by striving toward the 100-rep set. This is often done with bodyweight exercises, or clubbell work. It goes like this:
20 sets of 5 reps, one set per minute for 20 minutes
14 sets of 7 reps, one set per minute for 14 minutes
11 sets of 9 reps, one set per minute for 11 minutes
9 sets of 11 reps, one set per minute for 9 minutes
This progression continues until your squeezing 100 reps into the shortest period of time. Progression is based on your Perceived Rate of Exertion. When you feel comfortable (5 or 6 on a scale of 1-10 in terms of how hard you’re working to complete one set) with a given density, that’s when it’s time to progress to the next step.
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EctoMaximus
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- Joined: Sat Dec 24, 2011 4:48 pm