The RP Hypertrophy App promises a science-backed approach to hypertrophy training, aiming to guide users toward significant muscle growth. This review dives deep into its features, strengths, weaknesses, and user feedback to determine if it's a worthwhile investment.
What is the RP Hypertrophy App?
The RP Hypertrophy App is designed with a focus on muscle building, aiming to provide users with individualized training plans that adapt to their progress. It's built on the principles of hypertrophy, guiding users through progressive overload strategies to maximize muscle growth over time. This involves gradually increasing volume and weights while decreasing reps in reserve (RIR) over a 4-6 week cycle, followed by a deload period.
Key Features and Functionality
Individualized Training
The app adjusts your training volume based on self-reported data such as "quality of pump" and soreness. This individualized approach aims to tailor the workout to your specific needs and responses.
Focus on Hypertrophy Variables
The app evaluates your training based on factors relevant to muscle growth, including pump, soreness, perceived effort, and progressive overload. By focusing on these variables, the app attempts to optimize your training for muscle growth.
Progressive Overload
The app guides you to increase volume, weight, and decrease the Reps in Reserve (RIR) over a 4-6 week wave and then deload. This structured approach to progressive overload is a cornerstone of effective hypertrophy training.
Read also: The Hoxsey Diet
Adjustments Based on Self-Reported Data
The RP Hypertrophy App uses self-reported data like your "quality of pump" and soreness to adjust your training volume. This feedback loop aims to personalize your training and ensure you're making progress.
Pros and Cons
Pros
- 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.
- Promotes Progressive Overload: The app guides you to increase volume, weight, and decrease the Reps in Reserve (RIR) over a 4-6 week wave and then deload.
Cons
- Cost: At $34.99 per month or $299.99 per year, the app is quite pricey, and some users have stated that they can't justify the cost for the value it provides.
- Offline Usage: The app can't be used offline, which might be inconvenient if your gym doesn't have perfect reception.
- Limited Features: Some users have mentioned that the app could benefit from additional features such as a plate calculator or warm up calculator.
- Short Mesocycle: The app's 4-week mesocycle might be a bit short, and users have found they need to manually add sets especially when the app suggests only one set for a body part.
- Incomplete: No personalized programs, no rest periods prescribed, and minimal help, if any, with choosing exercises.
User Reviews and Ratings
Users have noted that the app is effective in evaluating training based on hypertrophy-related variables such as pump, soreness, perceived effort, and progressive overload. The periodization element has also been praised.
However, the app isn't without its downsides. Some users have suggested tweaking the app's 4-week mesocycle to 5 or 6 weeks for better results. Users have also indicated the need to manually add sets if the app suggests only one set for a body part.
App Store Ratings
The RP Hypertrophy App is actually a Web-based platform. Not a "real" mobile app. So, it's not available on the App Store or Google Play, and there are no aggregate ratings. This makes it hard to tell how much users enjoy the app, and if it's worth it's relatively high price.
To provide context, the RP Diet App is rated 4.4 on Google Play and 4.5 on the App Store. Additionally, the publisher, RP Strength, is rated 2.8 on Trustpilot and 3 on the BBB. However, these ratings are not specific to the Hypertrophy App itself.
Read also: Walnut Keto Guide
Controversy Around RP Hypertrophy Progression
The RP Hypertrophy App's effectiveness hinges on sound exercise science, particularly concerning progressive overload. The controversy arises from the Renaissance Periodization team basing their hypertrophy app on their unique approach to progression. Some trainers believe it may not be necessarily optimal.
Alternatives to the RP Hypertrophy App
- Dr. Muscle: Offers personalized workout plans that adapt in real-time to your progress using AI technology. It is suitable for individuals at any fitness level, optimizing workouts for muscle growth and strength gains efficiently.
- Strong: Focuses on workout tracking and analytics, allowing for simplicity, efficiency, and customization of workout routines. It helps users track progress, set goals, and visualize improvements.
- Fitbod: Creates personalized workout plans based on your equipment, goals, and performance, beneficial for those who prefer variety in their exercises and need guidance on how to effectively use available resources.
- StrongLifts 5x5: Emphasizes simplicity and strength, ideal for beginners or those who prefer a straightforward approach to gaining strength and muscle through heavy compound lifts and progressive overload.
- JEFIT: Offers an extensive exercise library and customizable workout routines, appealing to users who enjoy tailoring their fitness journey and tracking their progress with detailed analytics.
Is the RP Hypertrophy App Worth It?
The RP Hypertrophy app offers a unique approach to muscle building. It has its strengths, like a focus on hypertrophy and individualized adjustments. But it also has its weaknesses, like offline usage, cost, and training limitations. It might be good for pure hypertrophy, but it might not be the best fit for everyone's budget or training preferences.
The value of the investment is subjective. Some users appreciate the training style and content but believe similar results can be achieved through self-programming. Professionals have also critiqued RP's training methodology.
Read also: Weight Loss with Low-FODMAP