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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.

This post really helps clearify things up. Thank you Mixel...
Your the best>

Glad it helped Zee!

Do you start lowering the reps when you fail at 5 or 6, or when you fatigue at 5 or 6?

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...

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...

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.

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>

You got it Zee. That tempo prescription thing I feel is way overdone.

As long as you maintain any reasonable form of rep cadence, you'll be fine..

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

Yep. You got it!

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.

Interesting indeed!

I don't like pigeonholing myself into a single rep though. Just my $.02. Maybe I'm reading it wrong..

Hey Rob one quick question on EDT blocks on which set are you trying to "hit" failure, I know the first set you aren't but from where do u go to failure, for example which set.

Thanks

Justin wrote:Hey Rob one quick question on EDT blocks on which set are you trying to "hit" failure, I know the first set you aren't but from where do u go to failure, for example which set.

Thanks

A. Personally speaking, I/we would only try that on the last set!!!

Hope that helps...

That makes perfect sense Rob! Thank you for explaining that in a simple manner. No offense, but you explained better than Staley lol!