A row of numbers is an instruction only when the terms are shared
Before using a new programme, check that you can explain one row in ordinary language. The exercise name, sets, repetitions, rest, load guidance and effort instruction answer different questions. A missing field is a question for the coach, not permission to fill it with a number from another person's plan. Reading the notation is part of preparing the session, not a test of how much gym jargon you know.
Use a fictional row for discussion: exercise A, three working sets of eight to twelve repetitions, two minutes rest and an effort note of two repetitions in reserve. These values are an example of notation, not a recommended dose or exercise assignment. The useful outcome is that you and the coach mean the same thing when the row is followed and logged.
Separate sets, repetitions and the preparation work
In the example, three sets means three separate groups of repetitions. A range of eight to twelve does not mean eight sets, and it does not promise that every set must contain the same number of repetitions. Ask how the range interacts with the effort instruction and what to do when a later set falls below the written range. Do not invent that decision in the middle of the session.
Ask separately whether preparation or warm-up sets are included in the displayed count. A log of three sets is difficult to interpret if one person records only working sets and another includes all preparation. Keep those categories distinct according to the actual plan. Record an incomplete set honestly; changing twelve planned repetitions into twelve reported repetitions does not make the session successful.
Read rest as part of the task, not spare time
Rest describes a period between the specified efforts. Check whether the timer starts after the set, after finishing both sides of a unilateral exercise or at another point defined by the coach. The same number can produce a different session when those conventions differ. A note saying alternate A1 and A2 also needs clarification: is there rest between the two exercises and after the pair?
Suppose the example plan says two minutes between working sets. If equipment waiting extends one interval to five minutes, note that change rather than pretending the sets were performed under identical conditions. If time is short, use the agreed shorter-session option. Do not silently remove rest to make a long plan fit, then interpret the resulting performance as an unchanged comparison.
Treat effort notes as estimates that need a definition
Repetitions in reserve, often shortened to RIR, describes an estimate of how many additional repetitions remained at the end of a set under the intended execution standard. Two RIR is not a direct measurement and not a promise that exactly two further repetitions were physically available. NSCA's discussion of loading methods highlights ambiguity in failure definitions and limitations in RIR estimation.
Ask the coach what execution standard and effort cue they want you to use, particularly if you are new to the exercise. Do not perform an unplanned maximum or train to failure merely to prove the estimate. If you cannot judge it, report that uncertainty alongside the actual repetitions and load. An honest note is more useful than a confident number produced by guesswork.
Turn unclear notation into one precise message
Before the first session, mark each unclear instruction and send a compact question. For example: Does three sets exclude warm-ups? Is eight to twelve the range for every working set? When does the rest timer start? What should I do if the first set reaches the top of the range but the last does not? Keep the current programme version or date beside the answer.
Avoid changing several variables after an unclear session. Record what was actually done, the equipment used and the instruction you were unsure about. Then agree the next action. This article explains how to interpret an existing programme; exercise suitability, symptom assessment and an individual progression plan need appropriate professional input. Good notation reduces avoidable misunderstanding, but it cannot make an unsuitable programme appropriate.
Your working sheet
Use these fields to adapt the example to your situation. The blank text download requires no signup.
- Programme version
- Exercise and equipment
- Working sets and rep range
- Rest timing convention
- Effort instruction
- Unclear point and coach answer
Frequently asked questions
Does 3 x 8-12 mean three sets of twelve?
It usually describes three sets with a repetition range, not a promise of twelve every time. Confirm the intended effort and progression rule with the coach.
Are warm-up sets included automatically?
No convention should be assumed. Ask whether the displayed number refers to working sets and record preparation separately as instructed.
Should I test failure to check my RIR estimate?
Do not add an unplanned failure test. Tell the coach when you cannot estimate effort confidently and agree an appropriate way to learn the cue.
Sources and preparation
- NSCA Coach: load setting, RIR rationale and limitations
- ACSM: individualised resistance-training guidance
Prepared with AI assistance; sources checked 19 October 2026. Examples are hypothetical. No personal review by Martin is claimed. Send corrections through our contact page. Contact.