RP Hypertrophy App for Beginners: Independent Review

Key Takeaways

• The RP Hypertrophy app helps you build muscle by gradually increasing your training volume and weight over time.
• It uses your feedback to adjust your training plan, so you're always challenging yourself without overdoing it.
• The app includes over 45 pre-made workout templates.
• It can be expensive, with a monthly subscription cost of $34.99.
• Beginners may find the app complex and may want to consider a simpler, less expensive alternative.

This in-depth review takes a close look at the RP Hypertrophy app, especially for beginners.

We'll explore its features, pros and cons, pricing, and whether it's worth the investment for you if you're just starting out on your muscle and strength journey.

Why should you listen to me?

Carl speaking here—I reviewed this piece for accuracy and scientific validity. Why me?

• I’ve been a lifter and a coach for 20 years, and a trainer for the Canadian Forces.
• I have a B.Sc in exercise science and a PhD in Public Health/Epidemiology (health statistics). I’ve helped about 10,000 people get in shape 1-on-1, in group classes, and online.
• I walk the walk, being in decent shape myself.

Disclosure: I'm also the creator of Dr. Muscle AI, a competing workout app. While this is a conflict of interest, I believe in giving honest, balanced views to help you make an informed decision.

I'll share both the strengths and weaknesses of the RP app for beginners, drawing from my academic background and practical experience. My goal is to provide a fair perspective, even though I operate in the same space.

What is the RP Hypertrophy App?

The RP Hypertrophy app is a web-based app designed to help you build muscle. It's developed by Renaissance Periodization, a respected company in the bodybuilding community, founded by Nick Shaw and Dr. Mike Israetel. The app uses their unique methodology to guide you through a "mesocycle," which is a training cycle that typically lasts several weeks.

The RP Hypertrophy app requires you to choose a program or input your own. It then uses this information, along with your feedback on factors like soreness and "pump," to adjust your training volume and intensity over time. This approach aims to optimize your progress and help you build muscle more effectively.

Summary of Reviews

Before diving into the specifics, let's take a quick look at others reviews of the RP Hypertrophy app on this blog:

• RP Hypertrophy App Review: This article highlights the app's focus on hypertrophy and its gradual adjustments for progressive overload. It also points out potential drawbacks, such as its complexity and the controversy surrounding its methodology.
• 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.
• 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. Muscle.

These reviews provide a good starting point for today's in-depth analysis.

Is It Beginner-Friendly?

While the RP Hypertrophy app has a lot to offer, it may not be the best choice for complete beginners. Here's why:

• Requires Existing Knowledge: You need to have a basic understanding of training principles and program design to use the app effectively. If you're brand new to lifting, you might feel lost and overwhelmed.
• Steep Learning Curve: Some users have reported that the app has a steep learning curve. It takes time to understand the app's methodology and how to use it properly.
• No Personalized Programs: The app doesn't create a personalized program for you. Instead, it helps you manage and adjust your existing program or a template using their methodology.
• Cost: The app can be quite expensive, especially for beginners who may not need all of its advanced features. You might be better off starting with a free or lower-cost app and investing in the RP Hypertrophy app later when you have more experience.

Pros and Cons for Beginners

While the RP Hypertrophy app has a lot to offer, it's important to consider its specific pros and cons for those new to weightlifting:

Pros:

• Structured Approach: The app provides a structured approach to hypertrophy training, which can be helpful for beginners who are unsure how to design their own programs.
• Progressive Overload: The app emphasizes progressive overload, a key principle for muscle growth, by gradually increasing your training volume and weight over time.
• Autoregulation: The app uses your feedback on factors like soreness and "pump" to adjust your training plan, helping you avoid overtraining and optimize progress.
• Educational Resources: The app includes an exercise library with demonstrations, allowing you to learn proper form and technique.
• Pre-made Templates: If you're not comfortable creating your own program, you can choose from over 45 pre-selected workout templates designed by Dr. Mike Israetel.

Cons:

• Requires Existing Knowledge: You need a basic understanding of training principles and program design to use the app effectively. Complete beginners might find it overwhelming.
• Steep Learning Curve: Understanding the app's methodology and how to use it properly takes time and effort.
• No Personalized Programs: The app doesn't create a personalized program for you; it helps you manage and adjust your existing program using their methodology.
• Cost: The app can be expensive, especially for beginners who may not need all of its advanced features. More affordable alternatives might be better suited for beginners.
• Limited Workout Splits: The app may not offer as much flexibility in terms of workout splits as some users might prefer.
• Web-Based Only: The app is web-based, requiring an internet connection to use it. This can be inconvenient if your gym has poor reception.
• Reliance on "Pump": The app's reliance on "pump" as a primary indicator for adjusting training volume may not be ideal for everyone. Beginners might find it difficult to accurately assess their "pump."

Features

The RP Hypertrophy app has several key features designed to help you maximize muscle growth:

• Progressive Overload: The app gradually increases your training volume and weight over time, which is essential for building muscle.
• Autoregulation: The app uses your feedback to adjust your training plan, ensuring you're always challenging yourself without overdoing it.
• Workout Tracking: You can easily log your workouts and track your progress within the app.
• Exercise Library: The app includes a library of exercises with demonstrations, so you can learn proper form.
• Customizable Workouts: You can customize your workouts by adding or removing exercises.
• Pre-made Templates: If you don't have your own program, you can choose from over 45 pre-selected workout templates designed by Dr. Mike Israetel.
• Seamless Updates: As a web-based app, RP Hypertrophy is designed to support seamless updates, ensuring you always have the latest features and training methodologies.
• Intuitive Approach: The app takes a somewhat intuitive approach to training, allowing you to make educated guesses about your training based on your own experience and the app's guidance.
• Pump as an Indicator: The app uses "pump" as a primary indicator for adjusting training volume. A low pump suggests you need more volume, a moderate pump indicates a good amount of volume, and an extreme pump may mean you're doing too much.

However, it's worth noting that the app may not offer as much flexibility in terms of workout splits as some users might prefer⁵. Dr. Mike Israetel, the app's creator, generally advocates for training each muscle group based on its recovery time, rather than following popular splits like Push/Pull/Legs.

Popular Alternatives for Beginners Compared

If you're a beginner, you might be better off starting with a simpler app that provides pre-made workout programs and clear instructions.

Some good alternatives include:

• Dr. Muscle: Our very own Dr. Muscle AI personal trainer provides you with personalized workout plans and coaching based on your individual goals and fitness level. The AI-powered app guides you through each exercise with video demonstrations and adjusts automatically as you go, Dr. Muscle also tracks progress and adjusts workouts accordingly, making it a great option for beginners who want a customized fitness experience. Moreover, unlike the RP app, it offers a completely free plan.
• StrongLifts 5x5: This app provides a simple and effective strength training program that's perfect for beginners. It focuses on compound exercises like squats, deadlifts, and overhead presses, and it guides you through a linear progression scheme where you gradually increase the weight you lift over time. The app is easy to use and provides clear instructions, making it a great option for those new to weightlifting.
• Fitbod: This app creates personalized workout plans based on your equipment, goals, and fitness level. It uses an algorithm to generate workouts that target different muscle groups and provides video demonstrations of each exercise. Fitbod also tracks your progress and adjusts your workouts as you get stronger.
• Nike Training Club: This app offers a variety of workout programs for all fitness levels, including beginner-friendly options. You'll find everything from bodyweight workouts to yoga classes to strength training programs. Nike Training Club also provides nutritional guidance and expert tips to help you reach your fitness goals.
• Planet Fitness Workouts: This app offers a variety of workouts for all levels, including beginner-friendly options. No gym membership is required.
• Seven: This app provides quick, 7-minute workouts that you can do anywhere, making it a great option for beginners who are short on time or don't have access to a gym.
• FitOn: This app offers a wide range of free workouts, including cardio, strength training, yoga, and Pilates. It also allows you to track your progress and connect with friends.
• JEFIT: This app provides a comprehensive workout tracker and exercise library, making it a good option for beginners who want to learn about different exercises and track their progress.
• Aaptiv: This app offers audio-guided workouts for a variety of activities, including running, strength training, and yoga. It's a great option for beginners who prefer auditory cues over video demonstrations.
• Fiit: This app offers a variety of interactive workout classes, including strength training, cardio, and yoga. It also provides personalized training plans and progress tracking.

Price, Free Trial, and Free Plan

The RP Hypertrophy app offers three membership options:

• Annual Membership: $24.99/month (billed annually)
• 6-Month Membership: $33.33/month (billed every six months)
• Monthly Membership: $34.99/month

Unfortunately, there is no free trial or free plan available.

My Opinion on Hypertrophy Training for Beginners

Here's a controversial take:

Forget fancy apps and complicated programs. As a beginner, you may not need any of that! Just get some dumbbells, a bench, and learn a few basic exercises. That's how people used to train, and they built some impressive physiques before the Internet was even a thing.

Now, I'm not advocating for complete chaos in the gym or home gym. Some guidance is necessary, especially when it comes to safety and proper form. But let's not overcomplicate things. Hypertrophy training, at its core, is about lifting heavy and progressively overloading your muscles. Beginners can grasp that concept without needing a PhD.

Here's my radical approach:

• Ditch the technology: Put away the phones and fitness trackers. Focus on the feeling of the weight and the connection with your body.
• Less is more: Stick to a few basic exercises and master them. No need for fancy variations or complicated routines.
• Instinct over algorithms: Listen to your body and adjust your training accordingly. Don't rely on apps to tell you what to do.
• Embrace the grind: Building muscle is hard work. Embrace the challenge and enjoy the process.

Wrapping up: Is the RP Hypertrophy App Right for You?

The RP Hypertrophy app is a powerful tool for muscle growth, but it's not for everyone. If you're a beginner, you may want to consider starting with a simpler, more affordable app. Once you have a solid foundation in training principles and program design, you can consider investing in the RP Hypertrophy app to take your training to the next level.

The app's focus on progressive overload and autoregulation can be very effective, and the workout tracking and customization features are excellent. However, the steep learning curve and high price tag may be off-putting for some users.

If you're new to weightlifting, you might want to try the Dr. Muscle AI personal trainer instead. This app creates a workout plan just for you, based on your goals and fitness level. It also has easy-to-follow instructions and videos for each exercise. Dr. Muscle is a great way to start your fitness journey and build muscle safely and effectively.

Ultimately, the decision of whether or not to use the RP Hypertrophy app depends on your individual needs and preferences.

A beginner-friendly option like our very own Dr. Muscle AI personal trainer might be a superior choice. It packs many of the same powerful features in a more accessible package, with more AI-powered personalization on top. Dr. Muscle offers a more novice-friendly and effective way to start your hypertrophy journey.