Renaissance periodization back hypertrophy. The program is designed so you can run it back to back …. Mike Israetel, an exercise scientist and co-founder of Renaissance Periodization. Mike Israetel shares what his favorite chest exercises are! The UPDATED RP HYPERTROPHY APP: https://rp. This sparked a debate hosted by Steve Hall of the Revive Stronger podcast. Mike Israetel, Dr. Mike Israetel, Renaissance Periodization hosts an elite team of PhD Holders, registered dietitians and professional athletes on it's team. (n. Has anyone tried applying Renaissance Periodization Principles? Hi guys, just finished another 6-week block of the operator on a weight loss phase, Which was pretty good, I've been alternating Operator since January 2023. Whether it’s building strength, improving endurance, or creating lasting habits, we’ll connect you with the right expert to guide your journey. So I decided to make one myself. Hopefully it's helpful to some of you I was sick of re-googling this info. It links to external resources for more details on training each muscle group for hypertrophy. Back Training Tips For Hypertrophy - Renaissance Periodization The document provides tips for training the back muscles for hypertrophy. 35M subscribers Subscribed 11K Jul 31, 2024 · Dr. The word “periodization” means dividing a training or diet plan into different stages, where each stage focuses on something specific, like getting stronger, improving stamina Mar 27, 2025 · Israetel co-founded Renaissance Periodization, where he coaches athletes on the best ways to improve their performance in sports and everyday life. The document provides information about muscle group training recommendations including minimum viable training frequency, minimum effective volume, maximum adaptable volume, and maximum recoverable volume ranges. If you have not checked them out already I highly recommend doing so as there is a lot of good information in Back Training Tips for Hypertrophy - Renaissance Periodization Most intermediate-advanced lifters need at least 10 sets of direct back work per week to make gains, and for some, it’s even more than that. But many trainers believe it not necessarily optimal, including noted exercise scientist Dr. Mike Israetel's science-based training guide. You can watch it here: The document outlines recommended sets, reps, and frequency for different muscle groups for hypertrophy training. Jan 3, 2024 · Master triceps growth with this comprehensive guide on training volumes, exercise variations, and rest strategies for effective hypertrophy and strength development. RP Strength (Renaissance Periodization) is a company with one mission: to get as many people as possible into the best shape of their lives. Learn about volume landmarks, exercise variations, and rest strategies for a stronger, more defined core. Exercise Scientist's Top 5 Back Exercises Renaissance Periodization 3. Volume landmarks provide a scientific framework for programming hypertrophy training. Amazon. Jan 3, 2024 · Build powerful glutes with Dr. 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? Apr 26, 2025 · RP Hypertrophy app comes from the esteemed bodybuilding brand, Renaissance Resistance. Mike Israetel that’s taking the bodybuilding world by storm. app/hypertrophy/code/RP_YOmore Dec 29, 2023 · Master hamstring development with Dr. For a lot of the training, the “algorithm” was spot on. It provides personalized training programs and adjusts to your feedback to help you progress. But does it really work Feb 1, 2024 · Dr Mike Israetel & Jared Feather put me through an intense back workout for Lat width. Especially users of the RP Hypertrophy app. Learn optimal volume, exercise selection, and programming for maximum posterior deltoid development. Mike Israetel revealed his top five back exercises, providing expert insights and form cues throughout. For a large enough chunk of it for me to notice, it was a tiny bit off. After that, I imagine it's back on the hypertrophy train. Learn optimal volume, exercises, and programming for maximum arm development. Learn optimal volume, exercise selection, and programming for maximum development. Dec 4, 2018 · My opinion is that for effective hypertrophy training it is best to treat all flexors primarily as one entity, training them with wrist flexion, and the flexors digitorum separately as an add-on, training them with dynamic grip work, if desired and if the capacity is there. The ALL NEW RP Hypertrophy App: your ultimate guide to training for maximum muscle growth-https://rp. In this case, with hypertrophy being the overall macrocycle, different mesocycles refer to different months of training. For those preferring manual programming, our complete hypertrophy guide provides muscle-specific volume recommendations. We help people transform in 5 specific ways: 1 RP Strength (Renaissance Periodization) is a company with one mission: to get as many people as possible into the best shape of their lives. Mike’s key principles for effective exercise The UPDATED RP HYPERTROPHY APP: https://rpstrength. app/hypertrophy/code/RP_more A co-founder of Renaissance Periodization, Mike is the head designer of both the RP Physique Templates and the RP Diet Coach App. This document provides tips for training the back muscles for hypertrophy. Jul 26, 2024 · Enter Renaissance Periodization (RP), a scientifically-backed approach to training that focuses on optimizing your workouts and nutrition to maximize muscle growth and performance. New comments cannot be posted and votes cannot be cast. 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. As the co-founder of Renaissance Periodization, Dr. Some key recommendations include: 1) Training the back with 8-25 sets per week split between horizontal and vertical pulling movements. James Hoffmann, Dr. Nick Shaw is CEO of RP Strength, an IFBB Pro, author of Fit for Success, and co-host of the RP Podcast—sharing evidence-based fitness insights. With Founder Nick Shaw and Chief Sport Scientist & Content Officer Dr. Paul Carter - Mike, the cheat meal has become such a big part of dieting now. com/rphypeappBeco Apr 7, 2025 · The concept of Hypertrophy Training was introduced by Dr. Mike Israetel’s Workout Routine Jan 4, 2017 · The RP Hypertrophy App automates much of this volume progression, adjusting your training based on performance feedback. Enter Renaissance Periodization (RP), a science-driven hypertrophy program by Dr. Dec 1, 2016 · Transitioning From Fat Loss to Muscle Gain Dieting So ever since I finished this last cut and the peaking process, I’ve been MASSING. Phasic Structure: The physique templates use a 3-phase periodization that ups their complexity, while these feature a single Long Term Program, making them easier to use. When I dissect training, the first question I ask is what could I have done better. Get stronger and build more muscle with the JuggernautAI App, try it 2 we May 14, 2014 · Q&A With Dr. Discussion among follwers of Mike Israetel, Scott TheVideoGuy, Jared Feather, & Company. Mini-cut for 6-8 weeks back down to around 235 Re-Mass to around 245-250 over another 8-10 weeks. He began discussing this training volume landmarks around 2017. Get personalized training, track progress, and achieve your goals Discover RP Strength for expert guidance in strength training, evidence-based dieting, and effective bodybuilding workouts to reach your fitness goals I made a spreadsheet of Renaissance Periodization's Hypertrophy Recommendations by Muscle Group You can check it out here. com Nov 11, 2024 · @ericjanickifitness shows his impeccable technique applied to an awesome RP back workout!The UPDATED RP HYPERTROPHY APP: https://rpstrength. Volume landmarks, exercise selection, and programming for maximum development. Ideal 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. He’s also the author of several books, like Renaissance Diet and Scientific Principles of Hypertrophy Training. Mike's evidence-based guide. Don' Apr 26, 2025 · My goal is to provide a fair perspective, even though I operate in the same space. It provides the minimum (MV), minimum effective (MEV), maximum adaptive (MAV), and maximum recoverable (MRV) reps as well as the recommended weekly training frequency in sessions for chest, back, biceps, triceps, rear/side delts, front delts, traps, abs, glutes, quads, hamstrings Jan 3, 2024 · Master rear delt training with Dr. Mike Israetel is a renowned exercise scientist and bodybuilder known for his evidence-based approach to training and nutrition. We help people transform in 5 specific ways: 1 Dr. Sep 1, 2020 · Preventing and Coming Back From Injuries | Hypertrophy Made Simple #14 Renaissance Periodization 3. 73M subscribers 11K 372K views 4 years ago RP Strength (Renaissance Periodization) is a company with one mission: to get as many people as possible into the best shape of their lives. So without further ado. Before you get started Hypertrophy App Help Center What is your refund policy for the diet app? Is the RP Diet Coach app the right product for me? How the RP Diet Coach app different from other apps Does the RP Diet Coach app support special diets? What equipment will I need to succeed? See all 10 articles How to create your diet Fat Loss, Muscle Gain, or Maintenance; What diet type should I RP-Hypertrophy-Hub-Visualizer: When I direct new people to RP and they find the Hypertrophy Hub, one thing I'll always hear back is that people wish there was a table of all the volume landmarks in one spot. Good luck to you all, and happy lifting! Archived post. Sep 20, 2018 · Discover effective progression methods for hypertrophy training. Mike Israetel. com Sort by: Add a Comment We'll find you the right coach to match your goals and style. txt) or view presentation slides online. Jan 3, 2024 · Master chest training with Dr. Mike Israetel breaks down all the important factors of building a massive back. Maximize Whole Back Growth On The Barbell Row | Targeting The Muscle Renaissance Periodization 3. Some key points include: - Most people need 14-22 sets per week split between horizontal and vertical pulling movements. Learn optimal volume, exercise selection, and programming strategies. app/hypertrophy Become an RP channel member and get excl Renaissance Periodization Hypertrophy App-week 3 Quick training log update. We help people transform in 5 specific ways: 1 @AlexLeonidas shows us that the hardcore basic back exercises work best for building a huge back!The ALL NEW RP Hypertrophy App: your ultimate guide to train RP Strength (Renaissance Periodization) is a company with one mission: to get as many people as possible into the best shape of their lives. We help people transform in 5 specific ways: 1 Renaissance Periodization Hypertrophy I’ve seen conflicting information. 48M subscribers Subscribed 33K Mar 5, 2025 · Building muscle after 40 isn’t easy—your metabolism slows, recovery lags, and life gets in the way. Are you supposed add weight every week or until reps get higher (15+)? Apr 25, 2023 · The ALL NEW RP Hypertrophy App: your ultimate guide to training for maximum muscle growth-https://rp. Mike Israetel published a very popular article entitled Training Volume Landmarks for Renaissance Periodization. Train with Search "lat pulldown" @RenaissancePeriodization Improve Your Lat Pulldown For Growth | Targeting The Muscle Series FEEL YOUR BACK on Lat Pulldowns! The most traditional periodization is linear, and in that linear macrocycle, you have power, strength and hypertrophy. We help people transform in 5 specific ways: 1 Tips For Spinal Erector Growth Renaissance Periodization 3. com: Scientific Principles of Hypertrophy Training: Renaissance Periodization, Book 1 (Audible Audio Edition): Dr. We help people transform in 5 specific ways: 1 Jan 3, 2024 · Elevate your core strength with this guide on ab hypertrophy training. . Mike has helped countless athletes and fitness enthusiasts optimize their training for muscle growth and strength. I am curious what the folks here think about the app and RP's hypertrophy concepts in general. Nov 11, 2024 · Renaissance Periodization provides detailed guidelines on training volume, specifying optimal sets per week for various muscle groups to promote hypertrophy. 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. So today, we talk about all things hypertrophy! Jan 27, 2022 · These simple alternatives are geared for busy exercisers who don't require such precision, but are after faster, simpler results. Jan 3, 2024 · Discover key strategies for quad hypertrophy, including optimal training volumes, exercise variations, and periodization techniques for effective muscle growth. Getting a bigger back doesn't need to be complicated, there are steps you can take that will speed up your growth. Mike Israetel, PhD, strength coach, and co-founder of Renaissance Periodization, is arguably the leading expert in all things hypertrophy. Israetel and myself cover a myriad of topics including cheat meals, carb backloading, bulking, training for mass, shit that pisses him off, and his upcoming bodybuilding show. James Hoffmann, Renaissance Periodization: Audible Books & OriginalsThe Scientific Principles of Hypertrophy Training is a fundamental analysis of what your training should look like if muscle growth Oct 23, 2024 · Exercise scientist Dr. We are not officially affiliated with Renaissance Periodization. This is a place to discuss anything Renaissance Periodization, their methodologies for training, nutrition, and supplementation, and RP Diet app. app/hypertrophy Become an RP channel member and get ins May 7, 2024 · The ALL NEW RP Hypertrophy App: https://rp. 2) Including both horizontal May 3, 2025 · Problem is, the team at Renaissance Periodization are basing their hypertrophy app on their unique approach to progression. Hypertrophy training, simplified. 38M subscribers Subscribed 10K Jul 27, 2020 · Dr. Back Training Tips for Hypertrophy - Renaissance Periodization - Free download as PDF File (. com/hypedBecome an RP channel member and get instant access to over 200 videos of exclusive in-depth train Jun 13, 2024 · Dr. 35M subscribers 2. Learn them today from Mike Israetel. 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 Apr 26, 2025 · Linear, undulating, flexible, autoregulated which periodization model is best for your hypertrophy goals? Apr 26, 2025 · The RP Hypertrophy app, developed by Renaissance Periodization, is a popular training app that claims to help users build muscle and strength. This is to be expected, as most research equates volume between training programs, and volume is by far the biggest driver of hypertrophy. Pull Ups, Lat Prayers & Deficit Smith Machine Barbell Rows. Let’s get started! Jan 3, 2024 · Unlock the potential of your front delts with this detailed guide on training volumes, exercise variations, and rest strategies for optimal muscle growth and strength. See full list on liftvault. Mike Israetel's science-based guide. 36M subscribers Subscribe Subscribed The ALL NEW RP Hypertrophy App: your ultimate guide to training for maximum muscle growth- https://rp. When and How to Deload for SIZE | Hypertrophy Made Simple #10 Renaissance Periodization 3. Mike Israetel’s articles and accompanying spreadsheets offer visual representations of these “volume landmarks,” simplifying program design. - Exercises should include both horizontal pulls like rows and vertical pulls like pullups. What is the RP Hypertrophy App? The RP Hypertrophy app is a web-based app designed to help you build muscle. Jun 23, 2025 · Dr. I hope it was at least a little bit interesting to read and I hope I was thorough enough for it to be useful for anyone who maybe was considering running the MPT. b. These resources help users determine their “maintenance volume”—the training load Optimize your back and chest workouts with these hypertrophy training tips. Are you dumb or something?: Periodization and periodization style don’t seem to affect hypertrophy, at least in the literature we currently have. Unlike rigid plans, RP tailors volume and intensity to you, promising serious gains without burnout. Archived post. How to Warm Up for Muscle Growth Training | Hypertrophy Made Simple #3 Renaissance Periodization • 295K views • 5 years ago 4 Dr. Dec 29, 2023 · Dive into advanced techniques for back hypertrophy, covering training volumes, exercise variations, and periodization for building a stronger, more muscular back. May 28, 2019 · I was asked to trial the new hypertrophy app from the Renaissance Periodization team upon release, and finally now as I’m just coming up on a consistent 12 months of using it, I wanted to finally put together my personal review of using it myself, watching my wife use it daily, alongside a good portion of my clients. RP’s Female Physique program is broken into 4 distinct mesocycles: Basic Hypertrophy, Elevated Volume, Metabolite, and Resensitization. Jan 26, 2025 · Renaissance Periodization (usually called RP) is a fitness and nutrition company that helps people build muscle, lose fat, give a better body shape and use scientific principles in structure training to get stronger. Below I have made a quick table with all his recommendations and a link to each post for more information. Powerlifting RP Template Critique The Renaissance Periodization Training Templates for Hypertrophy, Strength and Peaking have helped hundreds of Build Major Back Size with This Complete Back Workout Renaissance Periodization 3. The goal for me is as follows: Get from 230 to 243ish over the course of 10 weeks. Dr. Melissa Davis, Jared Feather, Dr. In this comprehensive guide, we’ll explore Dr. Back Training Tips for Hypertrophy - Renaissance Periodization Most intermediate-advanced lifters need at least 10 sets of direct back work per week to make gains, and for some, it’s even more than that. Mike continues his series and breaks down some strategies of how to provide overload stimulus over the course of a mesocycle as you pursue Hypertrophy. Learn about volume, frequency, intensity, and exercise selection. A terrific Lift Vault reader submitted Subscribed 16K 438K views 1 year ago The ALL NEW RP Hypertrophy App: your ultimate guide to training f https://rp. Thank you all for taking the time to read this review. Volume Landmarks for Hypertrophy Training Visualize all the volume landmarks from the Renaissance Periodization Hypertrophy guides. 6K Dr. Before you even Dec 31, 2023 · Master bicep training with Dr. app/hypertrophy 0:00 Flex Lewis0:59 Intro3:00 Pull-up Me I follow Renaissance Periodization and Mike Israetel on IG and I have seen lots of posts about their training app. It's developed by Renaissance Periodization, a respected company in the bodybuilding community, founded by Nick Shaw and Dr. May 1, 2024 · Understand various training volumes like Maintenance Volume (MV), Minimum Effective Volume (MEV), and Maximum Adaptive Volume (MAV) to optimize back muscle growth. Mike Israetel of Renaissance Periodization breaks down the foundational concepts of how to design a mesocycle aimed at improving Hypertrophy. Basically, the program uses self reported data like "quality of pump" and soreness to add/reduce volume. Reasoning: By doing two basic hypertrophy mesocycles back to back, you get more muscle growth without having to immediately transition to metabolite training and the low volume phase that follows it. pdf), Text File (. Mike Israetel of Renaissance Periodization worked IFBB Pro Ashley Lakomowski through a vertical pulling workout to maximize back muscle growth. Learn about intensity, RIR, and volume adjustments to maximize muscle growth and training efficiency. What is the best science based exercise you can do for 6 pack abs?The ALL NEW RP Hypertrophy App: your ultimate guide to training for maximum muscle growth- Over a decade ago, RP started as Renaissance Periodization, with the humble yet ambitious goal of bringing evidence-based diet and training to people who wanted to get into the best shape of their lives. Dec 25, 2024 · Renaissance Periodization's Scientific Principles of Hypertrophy is a pinnacle achievement, one of those magnum opuses that stands apart in depth, rigor, and breadth, unchallenged on a mountain peak of sweet gains, surrounded by tiny yappy foothills of influencers and youtube stars and also-rans with their own slapdash, misinformed, and scarcely researched hypertrophy advice. app/hypertrophy/code/RP_YO Become an RP channel member and get instant access to over 200 videos omore Oct 1, 2018 · Update: The Male Physique Templates have an added “Basic Hypertrophy” mesocycle. James Hoffmann holds a PhD in Sport Physiology and is currently the chief science officer at Renaissance Periodization. Welcome to the RP Strength subreddit. 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 Maximize muscle growth with the RP Hypertrophy App, the ultimate bodybuilding app. Israetel of Renaissance Periodization Today, Dr. Back Training Tips for Hypertrophy - Renaissance Periodization renaissanceperiodization. Brad Shoenfeld opened up on the ideal set range for maximizing hypertrophy and discussed how to 'budget' volume during workouts. Eric Helms, PhD. Oct 9, 2024 · In a recent YouTube video shared on October 8, 2024, Israetel joined Classic Physique IFBB Pro Anton Ratushnyi to break down his top 3 ‘hardcore basic’ back movements for spurring growth. Week 3 was the first RIR 0 day. wgtnov pmgdtq muyvzcd mahv mcmlc tuyhwju iht gibzmk myptb ampj