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…)
I agree that the first question is just giving you a weight reference, I wouldn’t worry about it too much.
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.
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?
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.
For 1, the point of greasing the groove seems to be training neuropathways on perfect form, so you should probably stick with your ideal perfect form (slow eccentric).
Have you thought about using a tracking app for your note taking? Written notes seem like a pain the butt. There are lots out there. For recommendations I used to use jefit but it’s hot garbage these days, I hear good things about Hevy but can personally highly recommend gymstro.
Have you thought about using a tracking app for your note taking? Written notes seem like a pain the butt. There are lots out there. For recommendations I used to use jefit but it’s hot garbage these days, I hear good things about Hevy but can personally highly recommend gymstro.
I hate note-tracking apps because you are letting an important part of your life be in someone else’s control. I don’t want my app to wind up like the John Deere tractors and farmers who must wait 2-8 weeks for an authorized repair that can be done in 5 minutes with ordinary tools & screwdrivers but the app will brick your tractor for doing so. I use text messages and keep it all in a contact called “Exercises” and the phone number 212-555-0100 which is a phone number that is illegal for any carrier to assign to any individual or org.
It also (ostensibly, per my programming friend on discord) allows you to export all your exercise data to a json file and a simple 5-line Python script can clean up and convert it to any other format such as csv or excel. Many apps restrict allowing exporting of your data without sideloading hacks in order to keep you loyal to their app, when they eventually raise prices or paywall the most useful features behind a higher tier.
Ideally, I would like to follow a pre-calculated workout plan from my printer and leave my phone in my car. But I’m nowhere near ready as I’m still learning the exercises and still having tremendous difficulty finding a tricep exercise that doesn’t hurt my elbow and also doesn’t encourage “cheating” on your form. I am terrible at keeping my elbows locked in and might need to wrap a belt around my upper arms if I’m unable to fix it.
For 1, the point of greasing the groove seems to be training neuropathways on perfect form, so you should probably stick with your ideal perfect form (slow eccentric).
Also, much appreciated!
Your risk aversion for apps appears to be significantly higher than mine.
You should have a look at gymstro. The guy who wrote it did so because he always sick of apps with cruft and subscriptions. It’s a simple free app, no cloud connection or tiered subscription, exports data to CSV, allows program templating, allows for exercise tracking with rest timers and ability to adjust programs on the fly, includes a basic set of exercises but is easy to add custom ones without limits. All of this could change but there’s no requirement to update it.
Or stick with your current system that works for you, I don’t really have a dog in this race, I just really like the app =)
He’s telling you what weight to do these reps at. Why would you change the way you do them just for this… That changes the weight to someone he wasn’t suggesting.
And why write it 8 times? That’s so much unnecessary writing. 8 x 10 160 kg is so much easier.
Personally, I will break out sets like this if I am recording each set as I go. Doesnt take any additional time to write, since that is rest time anyway. And it means if I don’t make a set, I have a record of it.