20/5 Rule When Doing EDT?

Bigger Stronger Leaner Powerlifting & Strength Sports
1

If you have any experience with EDT please answer this.

I understand the 20/5 rule for EDT, when your doing it by the book.

Basically if your using your 10rm doing sets of 5 starting and going for 15 minutes, you’ll probably get 40 reps or so for your first PR. Then when you increase the reps by 20% (48) you’d up the weight 5%.

Im basically following the same template, but changed things a little bit to suit my individual needs.

For starters, im probably using my 4rm. I started with about 85% 1rm. The first workout i did all singles, and was able to cram 15 in 15 minutes. It was hard time wise, but i was not very fatigued. The next workout i went to sets of 2, and was able to get 9 sets so 18 reps.

Now according to the 20/5 rule, i should now raise the weight 5%, but im not really sure if im ready. I was thinking of next time, starting with sets of 3, doing as many as i can, and then possible sets of 4 after that. My goal would be to reach 25-30 reps in 15 minutes, which would be 100% more than the first time.

Any experience with this guys. Im using EDT to raise my work capacity with “heavy” weights, but alternate it with conventional strength training as well.

2

Charles recommends doing a PR zone for 15 minutes doing 1 rep per minute then increasing the weight after each workout. The 20/5 rule doesn’t apply in this case.

However, I don’t see why this is a bad idea. It seems to be working for you. Keep it up.

3

Alright, im gonna keep trying this for a bit. So far Ive been doing a full body split. Heres the summary of the first 2 weeks.

Week 1 - 15 singles
Week 2 - 9 sets of 2

In both of these cases, fatigue was not a major factor. Week 1 was definately easy, week 2 I was running out of breath, but little muscular fatigue.

For week three I think i’ll shoot for 7-8 sets of 3. After that, I may go to 6 sets of 4, or increase the weight 5% and back to 15 singles.

I will repost if this seems to work after a few more weeks.