RP Hypertrophy App for Strength Training: Expert Review

Key Takeaways

• The RP Hypertrophy app is a web-based application that provides personalized training programs based on your feedback.
• The app can be used for strength gains, but it may not be optimal due to its focus on hypertrophy variables and limited exercise variety.
• The app is pricey, but it offers a 30-day money-back guarantee and includes additional resources with the 6-month and annual memberships.
• Many users have reported positive results in terms of both muscle growth and strength gains, but individual results may vary.
• If your primary goal is strength gain, consider exploring alternative apps specifically designed for strength training.

The RP Hypertrophy app, developed by Renaissance Periodization, is a popular training app that claims to help users build muscle and strength.

It provides personalized training programs and adjusts to your feedback to help you progress.

But is it a good option for lifters who are primarily focused on strength gains, rather than just hypertrophy?

In this in-depth review, we'll take a close look at the RP Hypertrophy app and what strength athletes can expect from it.

Related:

• Independent RP Hypertrophy App Review by Expert
• RP Hypertrophy App: 13-Point Training Critique [In-Depth]
• RP Hypertrophy App for Beginners: Independent Review

What is the RP Hypertrophy App?

The RP Hypertrophy app is a web-based application that provides users with personalized training programs based on their individual needs and goals. This means you can access it from any device with an internet connection and a browser. The app uses an algorithm to adjust training volume and intensity based on user feedback, with the goal of maximizing muscle growth and strength gains.  

While there are no public ratings for the RP Hypertrophy app itself, the RP Diet App has received positive ratings, with 4.5 stars on the Apple Store and 4.4 on Google Play. This provides some context about the quality of RP's apps, although it's important to remember that the Diet app is a separate product.  

The app includes a variety of features, such as:

• Progressive overload: The app gradually increases your training volume and weight over time, which is essential for building muscle and strength.  
• 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 want to create your own program, you can choose from over 45 pre-selected workout templates designed by Dr. Mike Israetel.  

How Does the RP Hypertrophy App Work?

The RP Hypertrophy app uses a unique methodology based on the principles of Renaissance Periodization. This approach emphasizes the importance of:

• Individualized training: The app adjusts your training volume based on self-reported data like "quality of pump" and soreness.  
• Focus on hypertrophy variables: It evaluates your training based on factors relevant to muscle growth: pump, soreness, perceived effort, and progressive overload.  
• Promoting progressive overload: The app guides you to increase volume, weight, and decrease the Reps in Reserve (RIR) over a 4-6 week cycle (some users suggest 5-6 weeks is better) and then deload.  

To use the app, you first select a training template or create your own custom mesocycle. The app then provides you with a daily workout plan that includes specific exercises, sets, reps, and weight recommendations. It does not prescribe rest periods, however. As you complete your workouts, you provide feedback to the app on how you felt, including your level of pump, soreness, perceived effort, "disruption" (general fatigue and strength loss), joint pain, and performance. The app then uses this feedback to adjust your training plan for the following week.  

RPE and Rep Ranges

The RP Hypertrophy app uses Rate of Perceived Exertion (RPE) to guide your training. RPE is a subjective measure of how hard you feel you're working during a set. The app typically uses RPE in the range of 5-30 reps, which is more suited for hypertrophy than strength training.  

Pros and Cons

In other posts, we provide several reviews and critiques of the RP Hypertrophy app. Here's a summary of the key pros and cons we've identified:

Pros:

• Provides a structured approach to training.  
• Emphasizes progressive overload.  
• Offers individualized training adjustments.  
• Web-based for easy access.  

Cons:

• Focuses on building muscle (not strength)  
• Not beginner-friendly.  
• Pricey.  
• Lacks personalization in program design.  
• No rest periods prescribed.  
• Questionable programming according to some experts

RP Hypertrophy App for Strength Gains

While the RP Hypertrophy app is primarily designed for muscle growth, it can also be used to improve strength. The app's emphasis on progressive overload is a key factor in strength development. By gradually increasing the weight and reps you lift over time, you'll force your body to adapt and get stronger.  

However, there are some limitations to using the RP Hypertrophy app for strength gains. One is that the app's focus on hypertrophy variables may not be optimal for strength athletes. For example, the app places a lot of emphasis on achieving a "pump" in your muscles, which is not as important for strength development as it is for muscle growth—if it's important at all.

Furthermore, the app does not focus on the technical aspects of strength training, such as form refinement for complex lifts like squats, deadlifts, and bench press. Strength development isn't just about moving weight—it requires consistent practice of proper technique and movement patterns, which is not a focus in this hypertrophy-oriented program.

This suggests that the app may not be the best choice for lifters who are primarily interested in maximizing strength gains.  

Understanding Strength vs. Hypertrophy Training

To understand why the RP Hypertrophy app may not be ideal for strength athletes, it's important to understand the key differences between strength and hypertrophy training:

• Objectives: Strength training focuses on increasing maximal force production (lifting heavier weights), while hypertrophy training aims to increase muscle size.  
• Training Protocols: Strength training typically involves lifting heavier weights with fewer repetitions (1-5 reps per set) and longer rest periods (2-5 minutes). Hypertrophy training uses moderate to heavy weights with higher repetitions (6-12 reps per set) and shorter rest periods (30-90 seconds).  
• Intensity: Strength training uses higher intensity (85-100% of 1RM), while hypertrophy training uses moderate intensity (75-85% of 1RM).  
• Exercise Selection: Strength training often focuses on compound exercises (squats, deadlifts, bench press), while hypertrophy training incorporates a wider variety of exercises, including isolation exercises.  
• Training to Failure: In strength training, training to failure means achieving maximum force generation with minimal reps. In hypertrophy training, it happens after doing more reps with less weight.  

Customizing the App for Strength Gains

Despite its limitations, the RP Hypertrophy app can be customized to better suit strength goals. Here's how:

• Select appropriate templates: Choose templates that emphasize compound exercises and lower rep ranges.
• Adjust rep ranges: Manually adjust the rep ranges to align with strength training protocols (3-6 reps).  
• Focus on compound exercises: Prioritize compound exercises like squats, deadlifts, overhead presses, and rows.  
• Increase rest periods: Take longer rest periods between sets to allow for greater recovery and maximal force production.  

Will the Methodology Work?

The RP Hypertrophy app's methodology is based on the principles of Renaissance Periodization, which is a well-respected approach to training. The app's emphasis on progressive overload, autoregulation, and individualized training is supported by scientific research and anecdotal evidence.  

However, there is some debate about the effectiveness of the RP approach, particularly for strength athletes. Some experts argue that the app's focus on hypertrophy variables may not be optimal for maximizing strength gains.  

Ultimately, whether or not the RP Hypertrophy app's methodology will work for you will depend on your individual needs and goals. If you're primarily focused on strength gains, you may need to make some adjustments to the app's pre-made templates or create your own custom program.

What Results Can You Expect?

The results you can expect from the RP Hypertrophy app will depend on a variety of factors, including your training experience, genetics, diet, and consistency. However, many users have reported positive results in terms of both muscle growth and strength gains.  

One user reported gaining a significant amount of muscle and strength after using the app for six months. He found that the app helped him optimize his training volume and intensity, leading to better results than he had achieved with previous programs.  

In general, you can expect to see gradual strength improvements over time as you progressively overload your muscles. The app's autoregulation feature can help you find the right balance between challenge and recovery, which is essential for consistent progress. However, it's important to remember that strength gains may not be as significant as those achieved with dedicated strength training programs.

My Opinion: RP Hypertrophy App for Strength

Overall, I think the RP Hypertrophy app is a decent training app with some useful features. The app's emphasis on progressive overload and autoregulation can be beneficial for both muscle growth and strength gains. However, the app's focus on hypertrophy variables may not be ideal for strength athletes, and the price may be a barrier for some users.

If you're a lifter who is primarily focused on strength gains, I would recommend considering other training apps that are specifically designed for strength development. However, if you're looking for an app that can help you with both muscle growth and strength gains, the RP Hypertrophy app is worth considering.

Conclusion: Is it Suitable for Strength Athletes?

While the RP Hypertrophy app can be customized for strength gains, it requires significant adjustments and may not be the most efficient tool for strength-focused lifters. The app's primary focus on hypertrophy variables, limited exercise variety, and lack of specific strength-focused templates make it less ideal for those prioritizing maximal strength development. If your primary goal is strength gain, consider exploring alternative apps specifically designed for strength training.

Price, Free Trial, and Free Plan

The RP Hypertrophy app is a subscription-based service. There are three pricing options:

• Monthly Membership: $34.99 per month.  
• 6-Month Membership: $199.99 billed every 6 months ($33.33 per month). This option includes exclusive access to videos from Dr. Mike Israetel, a guided week-by-week plan, and 3 eBooks.  
• Annual Membership: $299.99 billed yearly ($24.99 per month). This option also includes exclusive access to videos from Dr. Mike Israetel, a guided week-by-week plan, and 3 eBooks.  

The app offers a 30-day money-back guarantee. There is no free trial or free plan available, so you may want to consider free alternatives to the RP app.

Value for Money

The RP Hypertrophy app is one of the more expensive training apps on the market. While the inclusion of ebooks and videos with the 6-month and annual memberships adds some value, the app's limitations for strength athletes may make it a less attractive option for those focused on strength gains. It's important to weigh the cost against the potential benefits and consider whether alternative apps might offer better value for your specific needs.

Alternatives to the RP Hypertrophy App

If the RP Hypertrophy app doesn't seem like the right fit for you, there are several other free alternatives that may be more suitable for your needs. In short, those include:

• Dr. Muscle: Our app uses advanced AI technology to offer personalized workout plans that adapt in real-time to your progress. It's like having a digital personal trainer in your pocket. Dr. Muscle also tracks your progress and provides guidance on proper form. Unlike the RP app, it offers a completely free plan.  
• Strong: This app focuses on workout tracking and analytics. It's perfect for lifters who value simplicity, efficiency, and the ability to customize their workout routines. With its intuitive interface, Strong helps users track their progress, set goals, and visualize improvements over time.  
• Fitbod: This app creates personalized workout plans based on your equipment, goals, and performance. It's particularly beneficial for those who prefer variety in their exercises and need guidance on how to effectively use their available resources.  
• StrongLifts 5x5: This app is ideal for beginners or those who prefer a straightforward approach to gaining strength and muscle. Its emphasis on heavy compound lifts promotes hypertrophy through progressive overload.  
• JEFIT: This app stands out with its extensive exercise library and customizable routines, making it a great option for those who like to meticulously plan and track their fitness journey.