When it comes to fitness, having effective and adaptive programming is a part of the equation for success. If for no other reason than to provide a plan for every time I make it to gym. This takes away the hassle of planning my gym time, eliminating another reason to avoid going.
My go-to workout app for my programming (progressive overload) is still RP Hypertrophy. People often ask why I prefer it and whether I can recommend cheaper alternatives. While I’ve shared other apps in the past, I wouldn’t consider them true alternatives.
Why I Chose RP Hypertrophy
The RP Hypertrophy app stands out because of its application of auto-regulation for progressive overload. I am not aware of any app that does programming the way the RP Hypertrophy app does programming. Unlike traditional workout plans, this app adjusts to your performance, helping you push your limits while managing fatigue. The app adjusts to my performance week by week, workout by workout, and set by set, helping me stay on track with my goals. It’s a welcome departure from generic template based programs.
Check out this video to learn more about auto-regulation for progressive overload (hypertrophy). Although it doesn't perfectly match the RP Hypertrophy app's workout plans, it provides a clear understanding of the basic approach.
As far as costs go, it is more expensive than my gym membership! I used the application for 50 out of 52 weeks last year, which breaks down to about $6 per week or $1.20 per workout (with around 5 workouts per week). Personally, I feel I'm getting great value for my investment.
One downside of the RP Hypertrophy App, besides its price, is that it may not be very beginner-friendly. The app includes many terms and concepts that require some prior knowledge. For example, when creating a programming block (mesocycle), the auto-fill feature for exercises might not be ideal for anyone, especially beginners. For those just starting out, I recommend using one of the preprogrammed mesocycles. These come with exercises and have a YouTube video explaining the programming and approach. Additionally, it's important to commit to at least a 4-week block (mesocycle) before making any long-term decisions about the app, especially if you're new to effort-based lifting (reps in reserve).
Breaking Plateaus with MyoReps
One challenge I faced was a lack of soreness in my quads, even after deload weeks. It's not certain that soreness is needed for growth, but it may be a bit of a proxy to evaluate if you're working out hard enough to promote growth. To achieve this, I added MyoReps and MyoRep Match sets to my routine to induce soreness and to increase the intensity of some of my workouts. These techniques reintroduced intensity and helped me target my muscles more effectively. If you’re struggling with similar plateaus, I highly recommend googling MyoReps and MyoRep match sets and learning more.
MyoReps and MyoRep Match intensifiers are also built into the RP Hypertrophy App. These types of sets are not auto programmed and rely on the user have some general understanding on how and when to utilize these types of sets.
Takeaway Tips for Smarter Workouts
- Importance of Structured Programming: Having a solid workout plan, like the one provided by the RP Hypertrophy app, eliminates decision fatigue and reduces excuses to skip the gym. Effective programming can help maintain consistency and focus in fitness routines.
- Why RP Hypertrophy Stands Out: The RP Hypertrophy app leverages auto-regulation for progressive overload, adjusting workouts dynamically based on performance. This tailored approach helps manage fatigue and ensures continuous progress, offering a significant advantage over generic, template-ased programs.
- You Need to Try it to Get It: To truly evaluate the app, users should commit to completing at least one four-week mesocycle. This allows time to adapt to its effort-based lifting approach and experience its benefits fully.
- Cost vs. Value: The cost of RP Hypertrophy is not insignificant, and whether it’s worth it depends on how often you use it and how well its programming aligns with your fitness goals. For me, the value justifies the price, however, I recognize I’m on the edge of that line—it’s not a no-brainer investment. If your reading this Dr. Mike, I can’t personally finance your new Lambo!
The RP Hypertrophy app has been a game-changer for me, offering adaptive programming that keeps me consistent, challenged, and progressing toward my goals. However, its value depends on your commitment, familiarity with its approach, and how well it aligns with your fitness needs.
If you’re ready to explore a dynamic, goal-oriented app that goes beyond generic plans, RP Hypertrophy might be worth the investment. Just remember, results come from consistent effort, understanding the app’s features, and tailoring it to your goals. Whether you're chasing strength, size, or simply looking for a smarter approach to your workouts, this app could be your next step forward.