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Rp hypertrophy guide reddit. With this I trained 5 days a week.
Rp hypertrophy guide reddit. Something I can easily log each set/reps and preferably something that auto regulates when to + the weight based on what I log. From a sport perspective, your goal is to peak at the point of when you would need it I. I ran it for my first year and had great results. Check out some of the most dramatic before and after photos from the RP Community! We would like to show you a description here but the site won’t allow us. Dr. Mike Israetel's science-based guide. Mike and his We would like to show you a description here but the site won’t allow us. Any recent reviews? Fiance uses his cutting template for crossfit applications. The way their CSO Dr. Mike and a fan of their methods myself, but wanted a few different features and ways of tracking/progressing. This is something I've known and accepted since forever, but I wonder why exactly. g Olympics. The automatic progression stuff is cool, but isn’t enough to justify the price tag imo. (No linking to social media. Mike (and crew)'s techniques, and/or has mod experience, please hit us up Back again with another RP Hypertrophy App Update I finished mesocycle 1 and enjoyed it a lot more than I thought I would, and I learned a few valuable lessons moving forward -Sandbagging the initial RIR 3 week is easier to do than it appears. Anecdotally, his RP hypertrophy templates didn't work too great for me. So I've pretty much read everything there is to read on the RP page and I'm thinking about trying out a hypertrophy mesocycle as recommended. Jun 23, 2024 · Something important to consider here - I have gotten so much value and information from RP over the last year and a half that I am very happy to support them and their app. Aug 4, 2023 · The hypertrophy spreadsheet is based on the principles discussed in the article, though the spreadsheet is in no way affiliated with Mike Israetel. We are not officially affiliated with Renaissance Periodization. ) Come chat; get involved; share results and talk about training. Standard 6 to 7 week RP style hypertrophy cycle (i. Learn about volume landmarks, exercise variations, and rest strategies for a stronger, more defined core. Has anyone used the RP Hypertrophy App recently? Been looking for reviews, but the best I can find is still from 4 months ago and I know they are constantly updating. Basically, the program uses self reported data like "quality of pump" and soreness to add/reduce volume. Jan 3, 2024 · Master the art of side delt hypertrophy with this guide, featuring effective training volumes, exercise variations, and periodization strategies for sculpting powerful shoulders We would like to show you a description here but the site won’t allow us. trueIf I'm an intermediate lifter training with my beginner just started lifting friend, should he be doing more volume than me, for example if I'm doing 6 sets for chest on one day should he be doing 8 or 9 ? Coz i could be crazy sore from just 6 sets but he wouldn't be affected at all. Like MRV of 25 sets/week, so if I'm doing a PPL split then I'm hitting back twice a week so ~12 sets/back day. Get personalized training, track progress, and achieve your goals I wouldn’t pay for it unless you are really serious about the RP style of training. What would bigger/stronger biceps achieve? This is a hypertrophy guide - it's literally about how to get bigger biceps! To answer your main point: Why is this an either/or proposition? Do your standard workout AND do some curls as well. All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. 5 day plan emphasizing chest, delts, and back Dec 29, 2023 · Dive into advanced techniques for back hypertrophy, covering training volumes, exercise variations, and periodization for building a stronger, more muscular back. Totally agree, people on Reddit don't know the difference between hypertrophy and strength, and they end up doing a hybrid, wondering why they don't grow bigger, especially when they're doing minimalist programs with low volume. E. This table comes from Mel Siff's book Supertraining. Other than that, just minimize heavy compounds I’ve been training for purely hypertrophy (never below 5 reps, plenty of exercises over the years) for years but noticed a few of the natural bodybuilders on YT like Alex Leonidas train more in a powerbuilder style with max effort singles, etc. Welcome to the RP Strength subreddit. He wrote scientific principals of strength training which is one of the best training books in the last 10 years at least. Apr 26, 2025 · 5 Best Bodybuilding Apps for Muscle Hypertrophy in 2024 [In-Depth Comparison] Expert review by former competitive natural bodybuilder and trainer of physique athletes with a PhD in exercise physiology We would like to show you a description here but the site won’t allow us. Learn how many sets per week for optimal muscle growth and recovery. The Powerlifting Hypertrophy Templates are autoregulated customizable hypertrophy template based on maximizing muscle for powerlifting specific movements. Having been relatively experienced training wise but unfamiliar with hypertrophy training, this information put out by RP has been extremely effective. RP Hypertrophy App Free Alternative: This article explores alternative fitness apps that may be more suitable for beginners, such as StrongLifts 5x5, Fitbod, and Dr. the event your training for. I see some comments on RP and being ran into the ground. I program SLDL with RP style technique (controlled eccentric) and it absolutely smashes my back and hamstrings even though it is on a leg day. Mike Israetel's Triceps Hypertrophy Training Tips renaissanceperiodization This thread is archived New comments cannot be posted and votes cannot be cast So my main exercises are pull ups, dips, and pike push ups. Jan 4, 2025 · Discover the best strength training apps to boost your training and enhance muscle hypertrophy for impressive results. 2. Has anybody implemented Dr. In this We would like to show you a description here but the site won’t allow us. We would like to show you a description here but the site won’t allow us. May 29, 2024 · Unlock the secrets of muscle growth with this comprehensive guide on hypertrophy training, covering exercise selection, nutrition, and recovery strategies for optimal results Feb 8, 2024 · If you’re a complete beginner and don’t know where to start, I have an eBook I put together called, Jumpstart 2 Jacked: The Ultimate Guide for Beginners to Start Building Muscle. My main goal is to build as much muscle as possible. Add your thoughts and get the conversation going. Even with specialization I would get 6 sets for Chest and 4 sets for side delts per week if I chose the 5 days frequency. Jan 3, 2024 · Dive into comprehensive trap training strategies, including volume landmarks, exercise variations, and rest periods, to maximize muscle growth and strength in your traps. User flair is required to post. Few of the things are only relevant if you want to train RP style, but most concepts are applicable for any hypertrophy training. It kinda keeps you accountable with progressively overloading via volume, which is a huge driver of hypertrophy. So you work backwards and carve up the time, likely into We would like to show you a description here but the site won’t allow us. You can find all the info related to his volume guidelines here and here. Make sure you're getting enough calories, and not cutting too aggressively. According to RP's Hypertrophy guide the MEV for Chest may be within 10+ sets per week and for delts (side/rear) 6-8 sets. The strength phase is actually doing those main exercises. Want to maximize your muscle growth with the RP Hypertrophy App? This video provides a simple, step-by-step guide on how to use the app effectively. Jan 4, 2017 · Master training volume with RP Strength's complete guide to MV, MEV, MAV, and MRV. This review covers user interface, program variety, customization, tools, price, and updates/support to help you figure out if the RP Hypertrophy app is worth it. Mike post this: RP Thor Workout Program I’ve been following this program for a month now that I can do a 5 day split. As said, don't think it's that much of a difference but Dr. JuggermautAI focuses more on powerlifting, and supporting the "Big 3" - Squat, Bench, Deadlift. You could do the same for yourself on a cheaper app or even just on Google sheets or something. Jan 3, 2024 · Master rear delt training with Dr. If you have not checked them out already I highly recommend doing so as there is a lot of good information in Now when people ask me what are some good resources for evidence based fitness content, I’ll always include RP in my list of recommendations. Mike Israetel has said in one of his videos that it's best to do the same muscle group at all once for hypertrophy. e. Reply reply DanP999 • As much as I love Israetel, all of these hypertrophy guides are already available online in text format. FWIW, the recently released RP recovery book has a fair amount of discussion on how to evaluate if your training stress is exceeding your recovery. We give you everything you need to train like the pro’s and get as jacked as your heart desires! Ready to stop questioning your training and start making gains? Renaissance Periodization App Update Hey y’all… This is the end of week 8 on the RP hypertrophy app. Because “the back” isn’t a muscle or even several muscles but rather a large assortment of adjacent muscles, it’s best to think of back training by splitting it up into the exercises that require horizontal pulling and those that require vertical pulling. But yeah I would say that statement on the templates is not true. The program is designed so you can run it back to back …. Learn about intensity, RIR, and volume adjustments to maximize muscle growth and training efficiency. Men’s program: High Priority: Back, Delts, Arms (Bis and Tris) Low Priority: Chest, Abs, Legs Monday - high priority muscles This is a good thread with a fairly simple PPL hypertrophy routine, lot's of helpful information in the post and comments. Learn the optimal volume landmarks, exercise selection, and programming strategies that maximize hamstring development while respecting this muscle group's unique recovery requirements and incredible growth potential. We’ll see what other features they wind up adding in though. Apr 26, 2025 · In this review of RP Hypertrophy App training, I use my education and experience to assess if the app really offers a unique and effective means to increase muscle growth, or if it's just reinventing the wheel. Especially users of the RP Hypertrophy app. Forearm muscles and hypertrophy : r/naturalbodybuilding r/naturalbodybuilding Current search is within r/naturalbodybuilding Remove r/naturalbodybuilding filter and expand search to all of Reddit We would like to show you a description here but the site won’t allow us. By the end of the review, you'll Hey guys looking for a solid 5 day pre made hypertrophy program on an app that I can download on my phone. May 3, 2025 · Independent RP Hypertrophy App Review by Expert 2025 An honest look at the features, pros and cons, and user reviews of the RP Hypertrophy App It’s a good book, it covers the major stuff in designing a hypertrophy program like volume, intensity, frequency, progression, fatigue management, exercise selection, intensity techniques. Mike Israetel to hypertrophy training with MV, MEV, MAV, and MRV to optimize muscle growth. . Jan 3, 2024 · Elevate your core strength with this guide on ab hypertrophy training. Hi Folks Here are various male physique training templates and female physique training templates from Renaissance Periodization Male Download them here! °°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°° Link to download female templates °°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°° PS I’ve seen the most consistent and explosive hypertrophy using this app then any other program I’ve personally tried before. Jan 3, 2024 · Build strong, powerful glutes with this comprehensive, science-based training guide from Dr. Even when you run a "hypertrophy" phase of training, it all centers around supporting strength / building muscle for your competition lifts. Since estimates aren't perfect they say it should put you in the 5-30 rep range per set. 7K subscribers in the naturalhypertrophy community. RP Hypertrophy app: just Hypertrophy or any power/strength (athletic) mesocycles in there? The app is called "RP Hypertrophy" so I'm assuming it's hypertrophy targeted, but there are a ton of mesocycles in there and Dr. Mike really stands by soreness and pump as indicators of hypertrophy or at least quality of training stimulus. I put together a new workout routine somewhat based off of the principles preached from the RP guys and wanted some input on the design. I made a spreadsheet of Renaissance Periodization's Hypertrophy Recommendations by Muscle Group Dr. If you are familiar with the app and feel comfortable problem solving, are big strong fella/lady who utilizes and is comfortable with Dr. This is a place to discuss anything Renaissance Periodization, their methodologies for training, nutrition, and supplementation, and RP Diet app. Mike Israetel shares proven methods for forearm hypertrophy, including volume landmarks and techniques. Learn the optimal volume landmarks, exercise selection, and programming strategies used by professional athletes and physique competitors to maximize glute development and create the lower body strength you're training for. I imagine it is because hypertrophy work can coexist easily within various forms of training. However, I saw a bunch of comments about it, that it's not that great (meaning very low on content/mediocre at best). Saw Dr. Discussion among follwers of Mike Israetel, Scott TheVideoGuy, Jared Feather, & Company. Too much volume autoregulating based on pump/perceived recovery didn't make sense. Jan 3, 2024 · Struggling with weak forearms? Dr. Hypertrophy, the golden goose. So, what are all the calisthenics exercises that build the most muscle to help with the main movements? We would like to show you a description here but the site won’t allow us. Completed a guide or education course? Got some information or advice? Post a review to help others on their fitness journey. The phased approach is usually called periodisation training and you work through phases of training for endurance, hypertrophy, power and strength. Discover RP Strength for expert guidance in strength training, evidence-based dieting, and effective bodybuilding workouts to reach your fitness goals We would like to show you a description here but the site won’t allow us. With this I trained 5 days a week. So, what The RP Hypertrophy app looks like exactly what i need, but the price is just way too steep, I'm wondering if there are similar apps out there that kind of do the same, auto adjust for me etc. Mike Israetel is one of the most respected figure in the online fitness community. Ethos of this subreddit is to better PROGRAM MODIFICATIONS I assume everyone here is already familiar with the basic SBS hypertrophy program so I won't belabour that point. (Regular push ups are too easy, and I’ve seen people not do them. He is known for his volume landmarks for hypertrophy. Well, Renaissance Periodization says that the hypertrophy phase should be exercises that build the most muscle in order to make the main exercises better. Mike and the RP "app", I've been super duper interested to try it out. Muscle. forever? I used an older version of the template which has you increase volume over 4 weeks, do 1 week of deload, and move to the next mesocycle. Mike Israetel's tips for Hypertrophy i. I don’t keep any measurements or anything, but I feel strong and the app is pretty smooth and easy to use. Below I have made a quick table with all his recommendations and a link to each post for more information. He came to Crossfit I35 and gave a seminar. Volume Landmarks for Hypertrophy Training Visualize all the volume landmarks from the Renaissance Periodization Hypertrophy guides. A lot of boxes do these "6 week RP challenges!" where they buy a template at 80% cost and then the gym has a contest amongst themselves. I’ve seen amazing results. Learn optimal volume, exercise selection, and programming for maximum posterior deltoid development. The 5 day template is a full body template which consists of 1 mesocycle only. Completely different training goals. ago Welcome to the RP Strength subreddit. The main modification I made was training back using the hypertrophy progression with a main lift (chin ups) and 2 auxiliary lifts (a high row and a low row). I really wouldn't worry about muscle loss in such a short period of time. ) Rows and face pulls compliment the pull up. To those who had / have it, is the steep price worth it to you? What are your thoughts as a whole on the app. The reason he is famous is because he started RP which is a massive company, and is great on podcasts so he gets invited to do tons of media. His shit is all science based and it is things you already knew in a easier application/format. I designed it from scratch and took inspiration from Andy Galpin, Athlean X, Mike Israetel, & Jeff Nippard. May 8, 2023 · The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. Has RP gotten better and is it worth it for a beginner/almost intermediate? Hello everyone, Since I discovered Dr. Wish JTS would put out more raw training videos like the ones they recently did for oly lifting. Mike Israetel explained hypertrophy training concepts and the RP training volume landmarks really hit home with me. MV, MEV, MAV and MRV? We would like to show you a description here but the site won’t allow us. Mike's advice on strength/performance training I've gleaned from his various videos is compelling me to buy it. I do love Dr. Dec 31, 2023 · Dr. Jan 3, 2024 · Master triceps growth with this comprehensive guide on training volumes, exercise variations, and rest strategies for effective hypertrophy and strength development. Maximize muscle growth with the RP Hypertrophy App, the ultimate bodybuilding app. Also, definitely do much better on work to/beyond failure (GVS style) on most body parts vs 2-3 RIR. Apr 26, 2025 · RP Hypertrophy App Critique: This article provides a more critical analysis of the app, pointing out 13 potential issues with its user interface, programming, and more. The first 5 weeks are basically not even close to my usual I found myself going back to his hypertrophy guides on youtube and thought it would be helpful to have all the information in one easy to access place, so I made a spreadsheet. Is it possible to tweak this program for my gf? Her goal is an hour glass body and mine is to create a v taper. We would like your help bringing this sub back from the grave and making into a useful tool. Anybody figured out a way to get access to the RP hypertrophy app for free? I've tried it out for a month, but man it's expensive for what it is. It really comes down to the fact that I’ve dialed in my technique and macro nutrient intake than previous bulk attempts while using the RP methodology while training. You're going to experience some while cutting regardless, but the goal is to minimize that with keeping up your protein intake and managing recovery. Be the first to comment Nobody's responded to this post yet. I find that despite my interest in training a wide variety of athletic qualities, hypertrophy training is always something I circle back to with enthusiasm. Push/Pull/Leg Split Hi RPStrength Reddit! I have been lifting for around 2-3 years now and want to try out a new workout routine as my old one has gotten stale. Learn optimal volume, exercise selection, and programming for maximum development. I do not have any experience with their templates as I'm a cheap bastard and I like figuring things out on my own anyway. Jan 3, 2024 · Discover key strategies for quad hypertrophy, including optimal training volumes, exercise variations, and periodization techniques for effective muscle growth. Look up an aesthetic hypertrophy program and add in two extra sets per week for a “lagging” part that you can swap out. May 28, 2025 · Looking for help with the RP Hypertrophy App? Thanks for reaching out! If you're looking for support with the RP Hypertrophy App, please visit our dedicated Help Center here: Hypertrophy App Help Center You'll find answers, troubleshooting tips, and how-to guides specific to that product. Mike Israetel has been posting a pretty awesome series to his blog about volume recommendations for each muscle along with tips and tricks on how to train them effectively. input an estimate for your 10RM weight for every exercise and it then uses 85% of that weight as your working weight for the 1st week. He is not talked about much in bodyweight fitness or calisthenics communities but his guidelines can be used by us to create an effective calisthenics hypertrophy program. I've used both and current use the RP Hypertrophy App. Hypertrophy training, simplified. It’s also much easier and more efficient than writing everything out on an excel spreadsheet. Measure your wrist and ankle circumference and use an online calculator to find out your Grecian ideal, which is a great starting point for aesthetics. Fitness guides and programs discussions; share your experiences with fitness & nutrition — be it programs, books or educational courses. I've written a complete 10 week program. If you want real training advice directly from Renaissance Periodization, please see their coaching options. Any other reasons aside from emphasizing certain Dec 29, 2023 · Build powerful, well-developed hamstrings with this comprehensive, science-based training guide from Dr. Designed with some of the scientific hypertrophy principles in mind. Or for people to tell /u/WeaponizedSleep to eat more. Jan 11, 2025 · Learn the approach of Dr. I am curious what the folks here think about the app and RP's hypertrophy concepts in general. Jan 3, 2024 · Master chest training with Dr. 42 votes, 91 comments. Several different spreadsheets have been created for this program, which I go into a bit below. Please Let me know of any potential shortcomings in my program. It was constructed based on an interpretation of his training volume landmarks article. Front Delt Training Tips for Hypertrophy - Renaissance Periodization 9 comments Best Top New Controversial Q&A Add a Comment danny_b87 MS, RD, INBF Overall Winner • 7 yr. A moderate cut shouldn't kill you in the gym. I’m using carbon app for diet so that’s sorted, but I’ve been considering using the RP hypertrophy app. Ethos of this subreddit is to better RP Strength has helped transform the lives of tens of thousands of people through our Diet and Hypertrophy Training apps. However, I’m worried it might be useless whilst I have so much weight to lose? trueThis subreddit has been unmoderated for some time which is a shame! That changes today. His claim to fame is bringing a lot of the training framework from the sports performance world to bodybuilding. 5-10 rep range and programmed as the first exercise. I have been training for 2 years, mostly consistently. -Because I accidentally sandbagged, I got a lot of work in the 15-20 rep range… and that led to what I’d call newb gains -I love Dr. Ideally something like the RP app but without the huge price. May 28, 2019 · The RP Hypertrophy App is the first of its kind (that I have seen, at least) that takes the weight of the current hypertrophy evidence regarding recommended training volumes, frequency, exercise selection, effort and progressive overload models, distills them into a variety of optional preset programs, and presents you with a practical roadmap Seeking Feedback on 5 Day Hypertrophy Split Hey everyone, I'm looking for feedback on a new program I'm running. Mike's science-based guide offers effective bicep training tips, including optimal exercises, volume, and programming for maximum arm development. Someone have rp hypertrophy template the last version? I have the 2018 version 3 9 Share Add a Comment Sort by: Welcome to the RP Strength subreddit. I’m bringing forth a new and improved version here after being frustrated […] Thoughts on RP's Volume Progression for Hypertrophy (Phases) So after reading after reading Scientific Principles of Strength Training and and the articles about volume landmarks I've come to a bit of spot and I'm interested on other's thoughts on this. Sep 20, 2018 · Discover effective progression methods for hypertrophy training. Discussions about fitness, health, and nutrition relating to the Natural Hypertrophy channel. Mike Israetel and RP Strength. RP’s Female Physique program is broken into 4 distinct mesocycles: Basic Hypertrophy, Elevated Volume, Metabolite, and Resensitization. I have been doing an interpretation of a RP program this past 4 weeks and I feel like the set ranges he recommends are way under. I usually run a PPL (rest) 4 day cycle and by following the tips and guidelines on the page a program has been created when I've noticed something. I would put little A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. cbsraojvvapdzzauetdljyqqokcvoczebulvxmvdzjxnfue