Renaissance Periodization (RP) has become a prominent name in the fitness, weightlifting, and bodybuilding world. Co-founded by Dr. Mike Israetel, RP has grown from an app into a major production, with Dr. Israetel himself becoming a well-known figure through YouTube and conferences. RP is known for its non-traditional methodology for programming.
This article aims to provide a comprehensive overview of the RP diet, moderate workout definition, and related concepts, drawing upon available information and expert insights.
Understanding Renaissance Periodization (RP)
Renaissance Periodization (RP) translates complex sports science into actionable nutrition and training plans. Developed by Dr. Mike Israetel and his team, this evidence-based system draws on peer-reviewed research and data from over 175,000 app users to refine its recommendations. It is designed for athletes, emphasizing fueling workouts and retaining muscle while losing fat. RP promotes evidence-guided programming, built-in fatigue management, and adaptive tools. The RP diet is anti-chronic dieting, meaning no food groups are demonized or eliminated.
The RP Hypertrophy App: A Closer Look
The RP Hypertrophy app utilizes the RP methodology to guide users through a mesocycle. Users input their information and workout progress, and the app provides guidance on what to do next. However, concerns have been raised about its high price tag and potential issues, including minimal help with exercise selection, reliance on theoretical ideas without hard evidence, overcomplication of muscle growth, and a lack of focus on strength or home gym options.
Functional Issues with the RP Hypertrophy App
- Limited Program Personalization: The RP Hypertrophy app does not offer personalized programs. Instead, it requires users to input their existing program information and then guides them through a mesocycle. This means the app's value is heavily dependent on its methodology.
- Lack of Basic Tools: The app lacks helpful widgets like plate counters and timers, including a rest period timer, which is a fundamental component of most training programs.
- Confusing Presets: The preset templates are not ready-to-go programs but rather templates that require users to fill in their exercises using a drop-down menu. While this may be suitable for advanced lifters, it may not be ideal for those seeking more guidance with program design.
- Questionable Auto-Fill: The auto-fill option for exercises has been criticized for suggesting repeating exercises, exercises with similar biomechanics back-to-back, and odd exercise order. The exercises also change randomly, even with the same information, suggesting a lack of a systematic approach.
- Intermediate Knowledge Required: The app requires an intermediate level of knowledge in terms of training and periodization, potentially excluding a large portion of potential users.
- Not Suitable for Home Workouts: The RP Hypertrophy app is primarily designed for gym use and may not be suitable for those who primarily use bodyweight exercises or bands.
Technical Programming Issues with RP Hypertrophy
RP is known to use theoretical ideas, which may not be readily understood or accepted by the general public.
Read also: The Hoxsey Diet
- Overly Complicated Terminology: The app introduces new vernacular, such as MV (Maintenance Volume), MEV (Minimum Effective Volume), MRV (Maximum Recoverable Volume), and MAV (Maximum Adaptive Volume), requiring users to learn a new system to use the app effectively.
- Obsession with Sets: The RP method emphasizes increasing sets rather than load for progressive overload. While increasing sets can be effective, it raises questions about why other methods, such as increasing load, increasing reps, or decreasing rest, are not incorporated. Increasing sets can also lead to too much volume, increased time in the gym, and mitigation of strength gains.
- Subjectivity: The app relies on subjective indicators, such as the pump, disruption, joint pain, and performance, to prescribe future workloads. These indicators can be influenced by various factors, such as diet, nutrition, hydration status, and pre-workout supplements, making it difficult to accurately assess progress and adjust the program.
- The "Pump" and Cell Swelling: The app uses the "pump" as a primary indicator of volume, correlating it with cell swelling and its effect on hypertrophy. While cell swelling is a real phenomenon with hypertrophic properties, there is limited research on how much cell swelling is needed for growth or whether more is better.
- Over-Optimizing: The focus on optimizing training may not be necessary for everyone, especially beginners and intermediate lifters who are far from their genetic potential.
Moderate Workout Definition
Defining a "moderate workout" can be subjective and depend on individual fitness levels, goals, and preferences. However, there are some general guidelines that can help define what constitutes a moderate workout:
Talk Test
The talk test is an aerobic test that measures the exerciser’s ability to talk or hold a conversation during any activity at various intensity levels. There are three levels of intensity measured during the talk test: low-intensity, moderate-intensity, and high-intensity. If the exerciser is breathing a little harder, but still able to talk, they are likely working at a moderate intensity (RPE 5-6).
Rate of Perceived Exertion (RPE)
The rate of perceived exertion (RPE) scale is a technique used to express how hard someone feels they are working during exercise. The exerciser is asked to rate how hard they feel they’re working considering their breathing rate, heart rate, increased sweating, and muscle fatigue.
Borg RPE Scale
When using the Borg RPE Scale, there is a high correlation between a person’s rating level times 10 and their actual heart rate. For example, if the person rates their exertion level at 13, somewhat hard, their estimated heart rate will be around 130.
1-10 RPE Scale
When using the 1-10 RPE scale, there is a correlation between the person’s rating level and the number of reps in reserve (RIR) or the number of remaining repetitions that the person could do with good form before failing. For example: If the person rates their exertion level at an 8 out of 10, they likely have about 2 reps in reserve. Therefore, this scale could be very beneficial for lifters to use to measure intensity.
Read also: Walnut Keto Guide
General Characteristics of a Moderate Workout
- Intensity: A moderate workout should feel somewhat challenging but not overly strenuous. You should be able to hold a conversation, but you might be breathing a bit harder than usual.
- Duration: The duration of a moderate workout can vary depending on the type of exercise and your fitness level. However, a general guideline is to aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Frequency: Aim for at least 3-5 moderate workouts per week, allowing for rest and recovery in between sessions.
- Type of Exercise: Moderate workouts can include a variety of activities, such as brisk walking, jogging, swimming, cycling, dancing, or strength training.
- Progressive Overload: Gradually increase the intensity, duration, or frequency of your workouts over time to continue challenging your body and making progress.
RP Diet Results and Considerations
One individual's experience with a 12-week cut on the Renaissance Periodization diet resulted in a loss of about 4 lbs, with a goal of 10 lbs. While the goal was not fully achieved, there were other positive outcomes, such as a loss of 2 inches around the belly and a decrease in body fat percentage from 28.9% to 25.3%. Lean mass also increased by 1.1 lbs.
Challenges and Considerations
- Adherence: Sticking to the RP diet plan can be challenging, especially when balancing it with other considerations such as family events, travel, and stress levels.
- Protein Intake for Vegetarians: Getting enough protein as a vegetarian while adhering to the carb and fat restrictions of the RP diet can be difficult. Relying heavily on shakes, tofu, and egg whites may become monotonous.
- Social Media Comparisons: Social media posts about rapid weight loss on the RP diet can be discouraging for those who are not seeing the same results.
Key Principles of the RP Diet
- Emphasis on Fueling Workouts: The RP diet is designed for athletes, emphasizing fueling workouts and retaining muscle while losing fat.
- Anti-Chronic Dieting: No food groups are demonized or eliminated.
- Vegetable Inclusion: The RP diet includes a good amount of vegetables at almost every meal.
- Frequent Meals: The plan encourages frequent meals to reduce the need for snacking.
- Breaking the Run-Reward Cycle: The plan does not provide extra food on days when running, except for long run days, to avoid post-run binging.
Read also: Weight Loss with Low-FODMAP
tags: #rp #diet #moderate #workout #definition