Question 1: I have changed my workout splits and volume 2 months ago because I was suffering too much mental fatigue (or possibly under-resting) or some other common beginner mistake. But I decided in March 2026 to try a “grease the groove” idea from Huberman’s podcast episode with the famed kettlebell guy Pavel Tsatsouline.

The tl;dr of his GTG protocol is to do sets of 3 reps for whichever weight is your 6-rep-max. I tend to have a very slow eccentric phase of about 3-5 seconds in all my exercises with a faster, controlled concentric when possible. However, I don’t want to create misleading strength gains by comparing 6-rep-max data if those exercises are not done exactly the same way. I want to be self-consistent in my note taking so I’m basically asking which way is better? Should I measure my 6-rep-max based on how I do my sets every day normally? Or should I have a faster eccentric phase (like most people at my gm) so that way I can do a slightly heavier weight? Both ways make sense as long as I’m internally consistent when taking my notes, but just wanted to ask how other people do it? (especially if they naturally have very slow eccentric phases like me)

Question 2: From an old gym book, the following is written:

  • The first number after the weight refers to the reps and the second to the sets. Thus, 160kg x 10/8 means 8 sets of 10 reps with 160kg.

How common is this format/notation from this old gym book? In my own notes, I would just write all 8 sets as follows:

10 reps x 160kg
10 reps x 160kg
10 reps x 160kg
(etc…)

  • alliwantsoda@lemmy.worldOP
    1·
    9 days ago

    For the second, I think for writing a program, that notation is fine, but if you’re keeping notes on your actual workouts, I’d write them separate if they end up different. For example, if you program 3x10 on the bench press, that will have to change workout to workout, since you’ll likely have to build up in reps. You might have 8-8-7 one day, 9-8-8 the next, 9-9-9 etc. It’s worth keeping track of that progress.

    In a slightly related question, isn’t it much less common now (compared to 20 years ago) to keep the same number of reps across all 3 sets? That typically means your first set was too easy or your last set was too hard, if I understand Jeff Nippard’s explanation about sets/reps/rests correctly from youtube?

    • Nednarb44@lemmy.world
      1·
      9 days ago

      Yeah I think it depends. If you keep to the guideline of 0-3 reps in reserve, you can stay pretty close to the same reps across your sets. Say if you’re shooting for 3x8, you could do 8 with 3 RIR, 8 with 1 RIR and 7 with 0 RIR. You can also just take everything to failure, but that’s beyond taxing.