How To Design An Amazing Muscle Growth Training Split (ft. RP Hypertrophy App)

Summary

In this video, Dr. Mike introduces a 12-part series on creating a muscle growth training program. He humorously discusses the upcoming RP Hypertrophy app, which will help users design personalized workout plans. The video focuses on determining training frequency based on availability and experience, emphasizing adherence and gradual progression. Dr. Mike also provides tips for designing a workout split, prioritizing muscle groups, and ensuring recovery, teasing the next video for exercise selection.

Takeaways

• 🚀 The video introduces a 12-part series on building a muscle growth training program with theory and practice.
• 🛠 Dr. Mike is promoting the RP Hypertrophy app, a training app designed to help users build their workout plans.
• 💰 The app will cost money, with the creator humorously suggesting the funds will go towards Lamborghinis.
• 📅 The app is set to launch around mid-May 2023, and viewers are encouraged to sign up for early access and discounts.
• 🔢 The importance of choosing a training frequency that matches one's availability and ability to adhere is emphasized.
• 🏋️‍♂️ Training age is a key factor in determining the number of training days per week, with beginners benefiting from 2-3 days and more advanced trainees potentially training 4-6 days.
• 📝 The script outlines the process of creating a custom workout split in the app, including choosing days and muscle groups.
• 💪 The principle of prioritizing the most important muscle groups for training at the start of a workout when energy levels are highest is discussed.
• 🔄 The need to space out similar muscle groups throughout the week to allow for recovery and avoid training them on consecutive days is highlighted.
• 🤔 The potential for muscle group overlap, such as training chest and triceps too closely together, affecting the quality of the stimulus for each, is noted.
• 📱 The app offers preset workout plans that users can modify to suit their preferences or start from scratch with a custom plan.

Q & A

What is the main topic of the video?

The main topic of the video is about how to build a muscle growth training program, with a focus on arranging a training schedule and the introduction of the RP Hypertrophy app.

What is the purpose of the RP Hypertrophy app?

The RP Hypertrophy app is designed to assist users in creating and managing their hypertrophy training plans, making the process easier and more structured.

Why does Dr. Mike mention needing a Lambo?

Dr. Mike humorously mentions needing a Lamborghini as a reason for the app costing money, implying that the revenue will contribute to such a luxury purchase.

What is the significance of the mailing list mentioned in the video?

The mailing list is a promotional tool where users can sign up voluntarily to receive goodies, discounts, and first access to the RP Hypertrophy app when it launches.

According to Dr. Mike, how many days a week should a beginner train?

Dr. Mike suggests that beginners should train two to three days a week to avoid overwhelming themselves physically and psychologically.

What is the recommended training frequency for intermediates and advanced trainees according to the video?

For intermediates, three to five days a week is recommended, while advanced trainees can train four to six days a week, or even twice a day for a total of nine sessions.

Why is it important to prioritize certain muscle groups when creating a training split?

Prioritizing certain muscle groups ensures that you train them when you have the most energy, leading to better stimulus and results for those muscle groups.

What should be considered when deciding the training days for a muscle group in a weekly split?

The training days should be chosen to allow for symmetry in training, sufficient recovery time between sessions, and to avoid muscle group overlap that could hinder training stimulus.

What does Dr. Mike suggest about the number of muscle groups to train per day?

Dr. Mike suggests training four to six muscle groups per day if training four to six times a week, as this allows for maintaining high-quality training without excessive fatigue.

How does the RP Hypertrophy app accommodate users who prefer not to create their own training plans?

The app includes over 25 preset programs that users can choose from, which are customizable to fit their specific needs or can be used as is for convenience.

What is the next step in the video series after discussing the training split?

The next step in the video series is to discuss exercise selection, where Dr. Mike will go through principles, concepts, and demonstrate using the RP Hypertrophy app.

Outlines

00:00

📚 Introduction to Muscle Growth Training Program Series

Dr. Mike introduces a comprehensive 12-part series on muscle growth training. He outlines the purpose of the series, which is to educate viewers on the theory and practice of arranging a personalized training program. Additionally, he promotes the upcoming release of the RP Hypertrophy app, a tool designed to assist in creating training plans. The app will be available for purchase, with the proceeds going towards a humorously mentioned Lamborghini fund. Dr. Mike encourages viewers to sign up for a mailing list to receive promotional content and early access to the app, which is set to launch around mid-May 2023.

05:01

💪 Determining Training Frequency and Days

In this section, Dr. Mike discusses the importance of determining the appropriate training frequency based on the individual's availability and experience level. He emphasizes the need to choose a training frequency that one can consistently adhere to, warning against overestimating one's ability to train, which could lead to disappointment and a lack of progress. He also touches on the benefits of the RP Hypertrophy app, which can accommodate varying training schedules and help users maintain a high level of adherence to their programs.

10:01

🏋️‍♂️ Training Age and Frequency Recommendations

Dr. Mike provides guidance on how to choose the number of training days per week based on one's training age, which is categorized as beginner (0-2 years), intermediate (2-5 years), and advanced (7+ years). He suggests that beginners should start with two to three days per week, intermediates with three to five, and advanced individuals can train four to six days or even twice a day for a total of nine sessions. He also advises against increasing training frequency too quickly and stresses the importance of gradual progression.

15:01

📝 Customizing a Training Split Using the RP Hypertrophy App

The paragraph demonstrates how to use the RP Hypertrophy app to create a custom training split. Dr. Mike walks through the process of selecting training days and assigning muscle groups to each day, emphasizing the importance of not overtraining by choosing four to six muscle groups per session. He also discusses the significance of prioritizing muscle groups based on personal goals and ensuring symmetry in muscle group distribution throughout the week for optimal recovery and growth.

20:02

🔄 Avoiding Muscle Group Overlap and App Features

Dr. Mike explains the concept of avoiding muscle group overlap to prevent fatigue from one workout affecting the performance of another. He uses the example of training chest and triceps on consecutive days, which could lead to suboptimal training outcomes. He also highlights the features of the RP Hypertrophy app, such as the ability to choose from preset programs or customize one's own, and the flexibility to modify and create new mesocycles as needed.

🚀 Conclusion and Upcoming Exercise Selection Video

In the final paragraph, Dr. Mike wraps up the video by summarizing the process of creating a training split and hints at the next video in the series, which will focus on exercise selection. He encourages viewers to use the RP Hypertrophy app's preset programs or customize their own, and reminds them of the app's release date and how to access it. He also teases the upcoming video on exercise selection principles and theory.

Keywords

💡Muscle Growth

Muscle growth, also known as hypertrophy, is the increase in muscle fiber size and is a central theme of the video. It is the process that bodybuilders and fitness enthusiasts aim to stimulate through resistance training. In the script, Dr. Mike discusses creating a training program specifically designed to promote muscle growth, which is the main goal of his 12-part series.

💡Training Program

A training program is a structured plan outlining the exercises, sets, reps, and frequency of workouts to achieve fitness goals. The video's purpose is to guide viewers on how to arrange their training program for optimal muscle growth. Dr. Mike mentions that he will talk viewers through the theory and practice of organizing such a program.

💡RP Hypertrophy App

The RP Hypertrophy App is a tool mentioned in the script that Dr. Mike is promoting to help users build their hypertrophy training plans. It's an application that costs money, with the humorous justification that the revenue will go towards funding Dr. Mike's desire for a Lamborghini. The app is intended to facilitate the process of creating a personalized training program.

💡Adherence

Adherence refers to the ability to consistently follow through with a training program. In the script, Dr. Mike emphasizes the importance of choosing a training frequency that one can adhere to regularly, as overestimating one's ability to train can lead to missed sessions and decreased effectiveness of the program.

💡Training Age

Training age is a concept that categorizes individuals based on their experience with resistance training, such as beginner, intermediate, or advanced. Dr. Mike uses this term to tailor training frequency advice, suggesting that beginners should start with two to three training days per week to avoid overwhelming themselves.

💡Mesocycle

A mesocycle is a middle-term training cycle that typically lasts for several weeks and is part of a larger training plan or macrocycle. In the script, Dr. Mike mentions creating custom mesocycles in the app, which allows users to plan their training for a set period, focusing on specific goals or muscle groups.

💡Split

A split refers to the division of muscle groups across different training days within a week. Dr. Mike discusses creating a split as part of the training program, giving an example of a 4-day split where different muscle groups are trained on specific days to ensure balanced development and recovery.

💡Exercise Selection

Exercise selection involves choosing which exercises to include in a workout routine. While not explicitly detailed in the script, Dr. Mike mentions that he will cover the principles of exercise selection in a subsequent video, which is a critical component of designing an effective training program.

💡Stimulus

In the context of training, stimulus refers to the stress or demand placed on the muscles during exercise, which prompts an adaptive response such as growth or strength gains. Dr. Mike discusses the importance of providing an adequate stimulus for muscle growth without causing excessive fatigue that could hinder recovery.

💡Recovery

Recovery is the process the body undergoes to repair and grow muscles after a workout. It is a vital aspect of training that Dr. Mike addresses, cautioning against overtraining and ensuring that there is sufficient time between sessions for muscles to recover and grow.

💡Frequency

Frequency refers to how often one trains per week. Dr. Mike discusses the importance of selecting an appropriate training frequency based on one's training age and availability, noting that higher frequencies require more effort but do not necessarily yield proportional results.

Highlights

Introduction to a 12-part series on building a muscle growth training program.

Announcement of the RP Hypertrophy app for training program arrangement.

The app will cost money, with proceeds going towards funding a Lamborghini.

Invitation to sign up for a mailing list for early access and discounts on the app.

Mention of the app's release date around mid-May 2023.

Discussion on the importance of adhering to a training schedule realistically.

Guidance on choosing the number of training days per week based on personal capacity.

Advice for beginners to train two to three days a week to avoid overwhelming themselves.

Recommendation for intermediates to train three to five days a week.

Suggestion for advanced trainees to consider four to six days or even twice-a-day training.

Emphasis on the importance of high adherence for successful training outcomes.

Explanation of how to create a custom training split using the RP Hypertrophy app.

Instructions on selecting muscle groups and prioritizing them in the training program.

Rule of thumb for not overloading training days with too many muscle groups.

Importance of symmetry in training muscle groups throughout the week for recovery.

Avoiding muscle group overlap to prevent interference with training stimulus.

Demonstration of creating a sample workout split in the app for a bro physique.

Overview of preset programs available in the app for different training frequencies and goals.

Capability to modify and customize preset programs to suit individual needs.

Teaser for the next video focusing on exercise selection principles and the RP Hypertrophy app.

Transcripts

what's up folks it's me Dr Mike from

YouTube oh no wait we're on YouTube so

hello

this is the first video of a probably 12

part series on how to build your muscle

growth training program

so I'm going to do two things I'm going

to talk you guys through the theory and

practice of how to arrange your training

program and then because your boy

needs a Lambo we got this whole training

app business coming out RP hypertrophy

app to be specific it costs money

because the money goes to the

Lamborghinis you guys already know how

that works and I would like for you to

consider buying it and I will be

illustrating

right there Scott the video guy right

there yes excellent excellent synergy I

will be illustrating how you would build

a hypertrophy training plan with the RP

hypertrophy app which will be out very

soon oh this is the first time we're

saying in public around mid-may 2023. so

if you're watching this video

in uh up to mid-may 2023 then hit the

link in the description because it's

going to take you to a mailing list

where we take all of your information

Social Security all that shit Grandma's

getting bunked off we're gonna take her

money no wait wait I said that wrong we

are going to sign you up you just click

the button and there's voluntarily sign

up for a promo list where you get tons

of goodies and then a huge discount

price and First Look access at the RP

hypertrophy app when it comes out in

mid-may like the 15th ish which don't

hold me to that if you are here later

which maybe you are because your

traveler from the future

then you want to still hit that link

same link but what's going to happen in

that case is it'll just take you right

into a purchase screen for the app where

we trick you with all kinds of pricing

and positioning to buy anything you hate

but um once you buy it you learn to love

it that's how I've been telling myself

um about the RP hybrid app I've been

using it in my training actually so has

Scott the video guy and we both love it

love it love it he loves it he knows

what he's supposed to say corporate

chills tell everyone what to do so

enough about that enough upselling let's

talk about how to make a split

the first thing you need to know

is

how many days a week you want to train

there's a couple of things that factor

into that equation

number one is you just take the number

of days in the week

divide by 18 multiply by time just

kidding take the number of days in the

week and you pick out the days or a

number of days that you can for sure

make it into training regularly because

picking a five day a week program

because again I'm gonna get chat five

days is what it takes great

but if you make the unfortunate error of

overestimating your adherence abilities

you end up being like only available

three days a week some days some days

six some days four you will fall back on

your plan you'll have a bunch of missed

days that kind of sucks now truth be

told the RPI Purge free app completely

covers you on that front so you can just

go at your own pace but like from your

own personal karmic perspective it's

annoying so when you're building your

own program whether you do it with the

app or without this video by the way

every tip I'm going to give you Works

without the app it's just super easy

with the app you're paying money and

then it becomes much easier uh if you

are building your own plan it's good to

be able to have high adherence because

that you know basically guarantees that

you'll be the most successful possible

and you won't psychologically debilitate

yourself this is nothing like

um

letting yourself down and it doesn't

matter what goal you set

if it's set or goal high enough that's

out of your reach you're going to feel

disappointed when you don't reach

so um like you know if you if you have a

goal of making a million and a half

dollars but you only make a million

that's human psychology you're gonna get

upset so if you want to train four days

a week but you only make it three just

do the right thing and say okay I want

three days a week

okay cool

second

ask yourself the question of what your

training age is are you a beginner

intermediate or advanced

if you're a beginner

two to three training days a week like

if you've been training for zero to two

years

and you're still gonna get your new

gains two to three days a week is going

to hook you up with great results

and it won't overwhelm you because a lot

of training for a beginner can be

physically and psychologically

overwhelming it's like I just like I

just didn't sign up for this you know

like if you go to the gun range and you

want to pew pew a little bit that's cool

but if your first trip to the gun range

is you end up just getting off a truck

and you're in World War Three and here's

like here's a gun you fucking maggot go

shoot these aliens you're like what the

fuck these are real aliens I can't shoot

a real gun I'm out of here this sucks

like it's it's a bit too much too much

too soon and that absolutely can happen

tons and tons of people I'm not just

saying this to bullshit with you guys

and get an opportunity to joke about

shooting aliens in World War III which

we all know will be against the aliens

I've seen enough movies it's just that

I've seen so many people I mean I've

been training for I've been lifting

weights for 25 years now I've been a

professor for uh about as long I'm

getting a little shorter than that uh of

sports science I've just gone through a

lot of stuff and I just seen so many

people be like yeah man five days a week

and there's the first month of lifting

and then they just burn out you just

never see him again so don't do that two

to three days a week maybe four days a

week if you're a beginner but I get

something better even for that two to

two to three for beginners in most cases

intermediates have been training two

three years to you know five five to

seven years you you know training you

know your body anything like three to

five days works really well and if

you're Advanced seven years plus really

you're in the groove really know your

body anywhere between four and six days

or even four and two a days uh a week by

two a days I mean like you train six

days a week but three of those days or

two a day so it's really nine sessions

that works as well

if you are beginner or intermediate and

you for the first time are training with

a certain frequency let's say you're

usually used to training twice a week as

a beginner now you've been Lifting for

two years you bump up to three days a

week you're you're training for three

days a week for a while

if you have a couple of mesocycles a

couple of programs about a month long

each in which you have the distinct

situation of

I want more training I want more results

I love training and I can recover from

this no problem and on the days I'm not

in the gym I'm just like ah just doing

your mom knocks me you're like what Mom

she's like just go train you're like oh

but the program says if that's you then

you're ready for another day of training

but what I'm saying is dip your toe in

first give it a couple months of just

training with Whatever frequency is on

the low end you can always add more and

training frequency is one of these

things that the low frequencies work

really really well your level of effort

ratio to results is really high when you

train low frequency like two or three

days a week as you go four five six days

a week your effort multiplies by a lot

but unfortunately your results only add

by a little bit so it's worth it to you

and it could be but you got to make sure

that it's worth it if you've got amazing

results from three days a week don't

change anything

and that you can recover both physically

and psychologically and you want more

because you could be in a position where

you're training three days a week

recovering physically no problem

psychologically no problem someone's

like what do you think four days a week

next month and you're like nah

I'm good man I I just I'm getting great

results and I just don't want to train

anymore I prefer to do other things with

my time like

video games

book reading

loneliness

oh uh girls

that's nice to do girls ooh

did that come off right or wrong Scott

the video guy

[Music]

nothing's got the video guy would know

anything about girls gee whiz Mr you've

sure been with a lot of pretty girls

before

it's got the video guys a chat everyone

knows this in any case

that's the deal

third

so first we got how many days can you

for sure train second is pick the number

of training days roughly corresponding

to how advanced you are in training and

your training history and third

you pick the number of days you actually

want to train per week and ideally pick

which days you want to go on like you

don't have to do that you can do what's

called a floating schedule where you

just like show up train

peel train again

heal two days later or one day later

train again no problem uh usually better

to label your training days so

we're gonna try a 4X split just for

illustration purposes I got actually

Scott the video guy's laptop here I'm

going to pawn it off after

um hey uh Scott's Vega how much money am

I getting for this laptop oh it's like

33. 33 not bad it's got a microchip and

everything

so let's make this plan we are right

here this is the real this is the Alpha

version not even the beta version the

open paid beta is coming in mid-may

um and then of course Advanced versions

after that that will recognize whether

you're a machine Ally or not

scanning they'll do all that but for now

there's the Alpha version so feel free

to judge the interface but it'll be

getting better

we have an option here

so we can choose a preset mesocycle

that's kind of dope

and or we can create a custom mesocycle

so

they got a question here what is your

sex there's no option for yes

it's not it's not that easy to get

sexual I'll say male I'm a passable male

and since this is an Apple computer I

have no idea how to click on things okay

and if we are on choose a preset

mesocycle if you're not into all this

mumbo jumbo of creating your own plan

which would be curious that you clicked

on this video at all you can absolutely

hit one of these presets and it'll just

load everything for you and you can also

hit a preset and then change what you

like and don't like and then go to town

but just for the purposes of this

demonstration we are going to want to

say create custom meso all right so we

are doing a four day split but since we

hit custom we get ported in to the

custom program Creator screen which is

super cool this is only currently two

days

so we are going to add a day and we are

going to add a day

and it says No Label but we are going to

pick our days so I'll say Monday and

we're gonna say this is labeled as

Tuesday

and

Wednesday

I always say the word as it's spelled so

that I can help remember how to spell

actually that was dumb we need a day

break so actually Friday I'm going to

change this Wednesday Thursday that you

know this is organic because I'm making

mistakes on the spot

and then we get to the point

where we have four days laid out and we

can begin to add muscle groups

when you're choosing muscle groups here

are the rules and this is if you're

making your own program on your own time

or if you're using the RP hypertrophy

app first

in most cases you only want to choose

like four to six muscle groups maximum

per day

to train

why

you can do more if you train only two or

three times a week but if you train four

or five six times a week four to six is

plenty

because you're gonna get so tired after

training a bunch of muscle groups

imagine training seven muscle groups per

day

after you've trained a sixth muscle

group that day what stimulus are you

really going to be able to deliver

I'm the seventh muscle group I mean fuck

if you're really just mailing it in at

that point someone's like will you

trading next you're like biceps they're

like yeah you ready to get that bomb

you're like I am barely alive anymore I

don't even know if I'm standing up or if

this is a dream so I would say if you

want to hit it hard keep the quality

High keep the number of muscle groups

relatively small well normal and that's

why you can have Monday Tuesday Thursday

Friday you can have an upper body lower

body that whole thing and get everything

all of your bases covered through this

kind of split

number two

before refilling these exercises

or pick the muscle groups rather

whatever is most important to you goes

first

that is huge huge huge

because you

have the most energy when you start

training

and whatever you have the most energy

for at the beginning you have the most

stimulus drive to

if you really want a big back but you

train back as your fifth exercise or

fifth movement or fifth muscle group of

that day really what are you how much

back growth are you getting

on the other hand if you train back

first you can we warmed up properly

connect with that muscle group thrash

that shit violence type energy and then

really really good things happen

point three is you want to try to split

up the same or similar muscle groups

such a way that they're trained

symmetrically through the week and

there's enough time between them to

recover more so for example if you want

to train chest in a four-way split or a

four-day split rather it's cool probably

to change train chest Monday and

Thursday or Tuesday and Friday but if

you train chest Monday and Tuesday you

run into two problems problem number one

is that you're supposed to be recovering

and growing on Tuesday from the stimulus

you put into your chest Monday but your

interfering with that growth and

Recovery by training it hard again

and secondly when you're supposed to be

training hard on Tuesday for your chest

you can't because you're tired fatigued

is sore and less able to produce force

and thus present an overload on a

stimulus because you're fucked up for

Monday it makes sense no way that you

slice it now if you reduce the volume

sufficiently of each one or at least the

Monday you can go back to back then what

the fuck do you do with the rest of the

week you generally want symmetry

spreading muscle groups apart as much as

possible

lastly and this is fancy but you guys

get the fancy because this is

Renaissance fertilization we try to get

you all the science

is you want to avoid gnarly muscle group

overlap that isn't obvious but will

screw up your ability to have a good

training stimulus for example if you do

chest Monday and chest Thursday but

triceps Tuesday and triceps Friday that

could work

but it could not work

because your chest is something when you

train it Monday Thursday if you do

pressing it could leave your triceps

tired and sore

for the Tuesday Friday workout which is

not ideal for the stimulus end of those

workouts

when you train your triceps Tuesday

Friday

very shortly after the Friday thing is

fine because you have two days to

recover no worries but if you train your

triceps Tuesday and you gotta hit your

chest again on you know Thursday it's

kind of like you might still be not so

fresh because your triceps are still

fucked up and then you gotta train chest

again and then because your triceps are

really tired the limiting factor becomes

triceps and more than likely you just

are going to start to get elbow pain and

stuff like that so those are the rules

you want to use

and uh that's the deal

now about to make this uh sample workout

split here

as I said before if this all sounds

really intense and you're like bro what

the fucking science Jesus just build a

fucking program great

we have programs for you preset into

this app already if you simply go and

click preset instead of custom and then

you pick the number of days you want to

train per week and it's got you doing

all the lower body upper body whole body

chest and back arms and shoulders etc

etc and these are already loaded with

muscle group selections for you I

personally made all of these right so

the upsides are that you already have a

structure

and first of all you pay nothing extra

with these yes every single of these

are every single RP hypertrophy app has

25 plus programs in it already you pay

nothing extra for them it's not like

unlock this program for a dollar fifty

fuck that is just in there and it will

always be in there

you can choose one that's as close to

what you need or ideally exactly what

you need and there's tons of options for

two day three day four day five day six

day everything all the different muscle

groups prioritized and lastly you can

run it verbatim you're like fuck

thinking click workout boom I'm jacked

or you can say you know I really do like

this whole split

don't like the biceps is on this day or

I kind of want it on this other day you

can click and drag anything you want

around I'll show that in a sec

or delete or ADD and thus you can take a

basic split that's good from Dr Mike

household name and

modify it to exactly what you need it to

be

right and if you fucked up a little bit

too much try to modify something and

you're like I don't even know where I

began fuck it

click the back button delete that

mesocycle or just leave it alone and you

can create a new message cycle anytime

you want

super super fucking dope right

so I'm going to go ahead and add some

muscle groups here see what the options

or chest is first hell yeah you guys

know bro's made this shit

so chest and it asks asked me to select

an exercise but we will be doing that in

the next video because which exercises

you select is entirely a whole different

topic so let's say chest and then we do

back

watch this this is going to piss off a

lot of people let me go to Tuesday

and we go

biceps

triceps

oh yeah I'll wait for it shoulders and

traps

but wait there's more

Thursday

we're going to do back and then chest

kind of cool to give one priority over

the other both have a day in which

they're pushed and ones on which they're

not and then Friday we start with

shoulders and traps

we go

biceps next

and we finish up

with triceps

and if that's not the perfect plan for a

bro physique I don't know what is yes we

could have trained ABS but fuck that

so

that's the split

and

that basically takes us

to a point where you are ready to

potentially click and create the maso

cycle

however

we will not be doing that because the

Nuance of what exercises to pick

takes its own video and we will see you

guys next time

for that video and if you're excited

about the RPI perfect app or it's after

mid-may 2023 and you're also excited

about the app but it's already out

either just go in the description click

on the link either sign up for the Beta

release with tons of goodies in the

bundle and tons of emails full of free

stuff or just click on it and you'll be

taken right to a pay screen where your

money comes in

my Butler's buying Lamborghinis comes

out

that's the machine we're building here

folks we'll see you next week

for exercise selection talk you through

principles Concepts Theory and

illustrate on the art hypertree app see

you then