Use These Training Techniques For BEST GROWTH (ft RP Hypertrophy App)

The ALL NEW RP Hypertrophy App: your ultimate guide to training for maximum muscle growth-rp.app/hypertrophy
Become an RP channel member and get instant access to over 24 hrs of exclusive in-depth training and advanced science content! ➡️ bit.ly/37esL8i
0:00 Intro
1:07 Straight Sets
2:35 Down Sets
5:39 Drop Sets
8:19 Giant Sets
14:13 Myo Rep Sets
18:43 Myo Rep Match Sets
21:52 Super Sets

[@AppendixVermiformis]

So basically June 1st doctor Mike will go Transcendence on us and upload his brain to the matrix, dematerialising and going immortal. Nice

[@Bk-wk5tv]

Lmao

[@RenaissancePeriodization]

"I'm I'm I'm growing growing growing muscle muscle muscle" (static sounds and lights flickering). - Dr. Mike

[@chronometa]

Like lawn mower man

[@DObscura-yi5es]

"Mikenet", humanity will pay in reps.

[@Perun.Tha.Unvaxxd]

Just like Scarlett Johansson did in Lucy. Perhaps have Dr. MIKE take the same chemical. He'd be everything everywhere at once.

[@albertmunoz9818]

I did my very first myorep match on Calves last week, and I still can't walk right. Thank you Mike. Love all the info you give.🙏🏻

[@ahmetkeremtemel6590]

It's brutal right :D

[@RenaissancePeriodization]

Haha that's the sign you want! - Dr. Mike

[@Noop275]

Same - the day after I went for a 2 hour walk, calves felt like falling off. The cramps that night were unreal - 10/10 will do again

[@akbananachucker2441]

How many sets and mini sets did you do?

[@notsaying]

same its awesome

[@notkyle6969]

Thanks Dr Mike now I can program my 8 hour arm workouts properly

[@reconteam91]

Been working out for 10 years using straight sets and literally tried myoreps for arms an hour ago. I have to type this with my phone on my lap because I can't lift my cellphone without my arms quivering. Can't wait for the app!

[@BrofUJu]

Absolute best for arms man! Also just saves a ton of time

[@RenaissancePeriodization]

Wooooo! - Dr. Mike

[@akbananachucker2441]

How many sets and mini sets did you do?

[@reconteam91]

@@akbananachucker2441 I think I screwed up. First set was to 20 reps. Rest 1 minute. Next set was to 13 then rest 10 seconds, then 5 reps, rest 10 seconds, then 3 reps to reach 20 total. By the third set my reps were like 7-5-3--2-2-1. Google says that's not how myoreps go lol.

[@gavincunningham2010]

​@@reconteam91Usually you would just do the 20, 13, 5, 2. That's almost the same effectiveness as 4 straight sets. You basically did 12 sets lol

[@urizen2000]

Agree 100% with the previous commenter on cleaning up the clutter of constantly duplicating and thus adding "bulk" to the UI. Strong app has solved this at least regarding Drop Sets by a drop down labelling the set as a drop set (and even adds color-coding). I get this may not be able to be done for every modality, perhaps dude to coding limitations, but at least for drop sets, warmups and the like that a dropdown or color-coding scheme can be implemented. Or, even the ability to just change the weight (which would de facto be a down or drop set) in the weight dropdown would be nice. LOVE the app so far and see huge potential in it. I've posted elsewhere the ability for User Preset mesocycles or Favorite Mesos would be a good feature so you don't have to start one from scratch. Use me as a like button LOL

[@RenaissancePeriodization]

Yep we'll be incorporating user-saved mesos very soon! - Dr. Mike

[@urizen2000]

@@RenaissancePeriodization Amazing. And of course you will cause you guys are all geniuses!💪🏼

[@akbananachucker2441]

You like a lot of colors do you? Kinda like the rainbow maybe huh? 😂😂

[@arthurs85]

This x1000. Would love to see the set versatility and history stuff from Strong added to the intelligence of the RP app

[@DrDeusExMachina]

@@akbananachucker2441 wow… so edgy

[@ramtin-s8722]

I just signed up for the app. Have been binging all your videos lately. So valuable and hope this app helps me take my (hobby) bodybuilding to the next level .

[@sxhrgvs]

These videos are amazing for helping people understand how the app works. Makes it much more likely that I’ll try it at some point. Thanks for the info Dr Mike!

[@insomnia2411]

I really liked this video. I appreciate the explanation of all the different modalities. I appreciate it Dr. Mike!

[@IpelengMotsatsi]

A suggestion for the developers is to have linking between exercises such that after doing one set it i moves on the the next set on the next exercise. That way you can do super sets and drop sets within the app easier

[@nmnate]

Been loving myorep match sets for some of my arm isolations. I have been doing them on my 2nd superset in an 'arm workout' (balance between being sufficiently warmed up and not too fatigued). I'm entirely sold. Thank you for this wonderful tool, Dr. Mike! 💪

[@bryden72]

Can't wait to sign up once Xmas is out of the way..seems to be worth the money

[@mryong4021]

Hey there, after the first set is alawys normal amount of rest 2-3 minutes. How much is needed between set 2 and set 3 or set 3 and set 4? Thank you in advance!

[@CosmicAminos]

Added the myorep sets for my side delts in the app and i feel like im getting alot more pump, and stimulus. I was getting a momentary failure on side lateral raise but after a few seconds could do another 4-6 reps. These strategies are huge time savers to employ vs the app adding more and more volume through additional sets.

[@BeFrEr]

today i finished my first week with the app. cant wait to see how the app adjusts! really like the way the tutorial videos are implemented.

[@freedomordust2957]

One recommendation on the superset feature. It would be easier to click on an exercise and select add to superset. After which the user selects the exercise(s) to superset . I hope this helps .

[@jontaro5200]

After learning about Myorep match sets in this video, I realised I've been doing Myoreps with ab training before I knew myoreps were a thing, I would always set out to do 3-4 sets of 20 hanging leg raises, and even if I hit 10 on one set, I would stop, pause till the pain was gone and bang out another 4-5 and repeat till I hit 20.

[@chrismiksworld]

This World is a little brighter with Dr. Mike in it. PS. I heard that there is a secret RP FU** Swipe Feature you can unlock on the app once you have used it for 6 months. Is that True?

[@HRFitness30]

I love the app and I enjoy exploring it and playing with it before I design my own program. I love how you can adjust edit creat your own exercise .

[@dubluris]

The myorep match sets are brutal. John Meadows had those in his programs a lot.

[@boscodomingo]

It would be nice if the app supported marking exercises as "Superset" or "Myorep match" natively, without us having to fill out notes!

[@col_win]

Can't wait to use this app! Regarding supersets, have you seen how the app Strengthlog displays supersets? It allows you to "fuse" two exercises together into 1A and 1B. Other the that this app looks awesome and may make me convert

[@Noop275]

This fusion style is the gold standard for displaying supersets! Hope they incorporate it in this app at one time

[@P3NI5]

Hey Dr. Mike! Just letting you know that you can adjust the scroll direction in system preferences. (stole this because I'm too lazy to type it myself) Step 1: On your Mac, click on the Apple logo from the top. Step 2: Click System Settings. Step 3: Next, Click on Mouse option from the side pane. Step 4: Then, select the “Point and Click“ option. Step 5: Turn on/off the toggle next to Natural Scrolling to change the scrolling direction of the mouse.

[@vandyll1118]

I've been using the Hevy app for the past 6 months, and am really excited for the release of your app. Will definitely be the first fitness app that I pay for.

[@lametime7491]

What does the Hevy app do

[@RenaissancePeriodization]

Great! Be prepared to pay a lot... our app supports my Lambo fleet! - Dr. Mike

[@vandyll1118]

@@RenaissancePeriodization I've got a stack of pennies waiting for ya. :)

[@mbsfield]

@RenaissancePeriodization aren't really subscribers supposed to receive an email about the app release?

[@StMargorach]

I wish i had the spare money for the app. But it's really expensive for someone in Thailand. I love having found all these vids at the start of my journey. Because of you I'm focusing on technique prior form and doing later weights with myo rep sets and drop sets. I started training 3 months ago, started doing it with your advice about 6 weeks ago and I've seen such a difference.

[@chrisyarbrough7044]

Its great, but id love to see a rest timer like in other apps thats starts after you submit the reps!

[@danielknower4774]

I’m am very excite for the app yes

[@goofballtech]

Been using Hevy with some well written programs from the Mind Pump guys, old news. Interested in using this app and seeing massive gains within days. Its going to be fan-fuggin-tastic. I love realistic goals!

[@marcusx5868]

Does RP currently have a dedicated product designer &/or user experience researchers working on the app? I'd be interested in consulting on the user experience in a limited capacity with the aim of improving something I am interested in using. It seems like you've nailed the journaling aspect of training, but from what I've seen so far there's a gap to making it more seamless when exercising. In this series of introducing the app you've been alluding that there are automations and ideas you have planned for the future, and it'd be cool to help RP flesh them out. FWIW I'm a lead product designer at a Fortune 50 company. Would be cool to chat!

[@BearFackerr]

Amazing breakdown! Was just wondering if you do myoreps with one break: 17 and 5 and you note 22, how do you know next week how many reps the first set was? I mean maybe you felt great in week 1 and in week 2 you stop at 16, then you have to really grind for the additional rep in the mini-set, right?

[@delawn4532]

I've left my family to spend more time with the app! How do you choose when to use Myo-rep and myo-rep match? And how do you choose between Myo-rep & myo-rep match?

[@Noop275]

In my opinion you just have to try how it feels with different exercises, there will be exercises that are suited for both, suited for only one of them or not suited for myoreps at all - all very dependent on the individual, just play around a little the worst that can happen is that you lose one day of training due to massive soreness and one night of sleep due to cramps but then you know

[@jontsa8752]

24:25 cracked me up. Such a funny guy. Keep it coming! 😂

[@jorgegrande8237]

Dr. I's new app looks useful. The problem I have is the price. $25 per month seems really high to me especially when you consider this is more than twice what I pay per month for a really good gym membership.

[@ForzaOwnz]

Yeah the price is a sticking point for me. It looks fantastic but I can't justify the price. I'm not an ifbb pro but not on the other end of the spectrum either Dontt think you'd get $300 of value out of it considering all the free info that is out there

[@akbananachucker2441]

He's making a cheaper one for the guys that can't afford this one.

[@ohwell808]

Bruh my gym cost $170/ month

[@sage.trains]

It’s cheap af when comparing to a coach that would pick weights for you

[@Strongsnider]

Really good meaning planet fitness, the place where they have tootsie rolls at the front desk?

[@SynthaPak]

I love the functionality of this app, I hope in the future you build in some modality programming so that the notes section doesn’t need to be used, like a drop down beneath the exercise and you specify that is myorep match or giant set, etc, it would make it flow a lot better and be a bit cleaner, just my $0.02….it’s already the best app out there especially with the progression algorithm, just a bit of QOL continuous improvement…thanks for all that you do and I hope your stable of Lamborghinis continues to grow

[@BrandonSchwartz1]

Agreed. It’s a great app, but managing these special pieces is cumbersome and too manual currently

[@meowrel]

I’ve just heard about myoreps and it sounds brilliant

[@Wildkoala1]

Does the app track your progress through a graph(or any recording/linear chart) for each movement?

[@Frogvor]

Hey dr. Mike have you heard about the new meta analysis exploring Training to failure? Would you still recommend to start a meso around rpe7 ?

[@KParsons743]

Current user (buyer) of the app; will these functions be added as options within the app instead of having to do it manually with notes and such?

[@patrickg6032]

I went and got the beta version as fast as possible and I love it so far! Something that bugs me however, is when I choose a preset plan for arms and shoulders and autofill exercises it has me doing chest FIRST every session(no, not on legdays 😂), and not shoulders or arms. Is the reasoning for this that in pressing movements the shoulders and triceps get a good hit or how should I understand this? TY very much for all your content!❤

[@Jimster619]

Probably hasn't been tested properly. It is a beta after all.

[@RenaissancePeriodization]

It's just the default mode. Pro tip: you can click and drag ALL exercises to exactly where you want them. We'll update the defaults at some point soon, but even after that, you can always click and drag to your preferred sequence. - Dr. Mike

[@majora3043]

How do you get the beta app? I signed up for the email list a few weeks ago but I didn't see anything about the beta.

[@akbananachucker2441]

@@majora3043 look in your spam Dr. Mike said in the last video

[@mbsfield]

​@@RenaissancePeriodization I thought early adopters were supposed to receive an email about the app? Did I miss something?

[@leongarcia8089]

Dr. Mike, a bit off topic. Can you do a video about cardiovascular training while in a bodybuilding program? I'm currently doing resistance training 3 days a week. But I like to play pick-up basketball and soccer/football games in my off days. Will this impede my GAINZ? TIA

[@matthewharrigan3568]

Please add Steve Shaw's rep goal system

[@HenryBigBossPR]

Awesome app so far. Currently using version 0.16.3 and I don't have the :Duplicate Exercise" option in my dropdown list, I'm missing something?

[@GS-li1qz]

when doing myoreps, should it be 0 rir? or could the first set be 2 rir and the next miniset be also 2 rir? or should that miniset be 0 rir now? can someone explain thank u

[@jackgermain4572]

Myorep matching on super ROM laterals🔥

[@R3musaK]

What´s up Dr. Mike. Does the app have preset fullbody templates for 4 and 5 days?

[@greenenoiseaudio]

You can change the scroll direction!

[@schneidersn]

Is there a plan to implement these training tequniques in the algorithm? So that the app for example adds specific techniques based on the muscle pump feedback automatically?

[@holuc08]

Are you planning to add a functionality that will automatically suggest new starting weights for the next meso based on a completed one? I

[@sunnyshakya4379]

Dr.Mike is great 👍👍👍👍.... I can't afford the RP app....can you pls video over push pull leg...focusing triecp for single day

[@chandansimms9167]

What rep range do you ideally like too use myo-rep and myo-rep match sets, I look at using myo reps for weights i can do for 15-20 reps and myo rep match sets for weight i can do for 10-12 straight sets with

[@chrism9026]

Can anyone here explain mechanical drop sets? I seen them mentioned often but Im not sure if I should do one set of them after 3 straight sets as a way to get a few extra reps in beyond failure, or to do two sets total of mechanical drop sets. Any help is appreciated cheers

[@EwokPanda]

I love how Dr. Mike complains about a mouse scroll setting literally found in Preferences -> Mouse lol

[@altruisticscoundrel]

Just signed up for Diet App, will my yearly subscription also include Hypertrophy App?

[@jswoleinyourhole2864]

I have been using myo-reps. they have made it to where I can push to and past failure on multiple approaches on certain workouts.

[@zNervouss]

I’m using the templates on excel now; however, I think it’d be beneficial if there was an option for the app to program the intensity sets for the user

[@styx85]

Oh Dr. Mike, I love it when you say Børge Fagerli 😍

[@_MrTV]

Do these sets help the app learn more about me or help suggestions for later?

[@Zekla]

Hi! I've got a question regarding rest times between myorep match sets. Are you supposed to rest the normal time (1-3min) or just keep going after the activation set. I did everything in one go today. Lets say 20 reps calf raise, then straight into myorep sets 1,2,3. Oh by the way, how do you progress with these within the meso? Do you just add a set each week?

[@virtual_z]

dr mike, what is your opinion on performing myoreps in a drop set fashion? i.e going for your 8 rep max, then immediately dropping to something like your 20 rep max, going to failure (probably around 5-6 reps) then cranking out a bunch more myorep sets of 5-6 reps are there any practicality considerations that may make this style of training redundant/dangerous/overly fatiguing?

[@FalseF4CZ]

It would be fairly stimulating and fatiguing but it’d also be a handful of keeping track of all of it. The original purpose of rest pause sets was to save time in the gym and also to fatigue the muscle as efficiently as possible. You’re option would elongate that process but it still works. As long as the reps are quality and you’re doing enough volume then it’s good.

[@Raish66]

How do you know when to apply which training technique to apply? Does the app give you recommendations?

[@akbananachucker2441]

Yes, it tells you when to get up, eat, and take a shower too. 😂😂

[@Cyb0rgd3ck3r]

I really love my notebook, and want to keep using it. But I will probably buy the app just for backup, and to support the pursuit of Lambos.

[@alexwelch1520]

Will you make programs that incorporate myoreps, drop sets for you during the weeks or do you have to do them yourself?

[@Noop275]

For now you have to plan them yourself

[@salvador97730]

How do you manage RIR on marathon sets?

[@petergarcia2585]

What if I want to combine your programs is there a way to push them together all within the app?

[@damyonsim4552]

I do not see the duplicate exercise function in my app...perhaps it isn't on the beta version. I see the down set function but no duplicate.

[@patrickdunham5534]

Quick question. Will the app adjust for age, and possibly injuries?

[@Arogonaut1]

Can we get a pulldown option for these extended rest pause techniques with a rest timer?

[@tennesseemartin7787]

The app is really great! Thank you Dr Mike

[@DarthNoshitam]

Thoughts on supersets w 90 sec rest bten exercises (ala RR)? E.g., pullups, rest 90, pushups, rest 90, pullups...

[@OFAGortz]

How can you implement myo reps in the beginning of a mess, considering you're getting close to failure with it?

[@mr_wright_official_]

Happy birthday Doc

[@Yo64130]

Since watching this channel and being more focused on how I train. I do with straight sets but I am used to for example 4 sets 10 reps each set. Set1 10 reps go nice enough I could even go 15, but by sets 3 and 4 rep 8 feels almost failure. So I worry I am not complying with for example 3 RIR for that week. What am I doing wrong? Should I fixate on a set number of reps per set or a range of reps? If the later is the correct way how do I progessively overload with reps if they are within a range?

[@leonardceres9061]

I’ve tried Myoreps they work good but not for everything. Certain exercises that work, the larger muscles in which you would load heavier weights I find don’t work well with that protocol. Drop sets tend to do the trick more.

[@johnRivs]

In terms of resting, you mention 3-5s or 5-10s but the folks at Barbell Medicine mention 20-30s. Which end of the spectrum should I stick too? Or does it even make a difference in the long term?

[@Fohrenbach]

Just pick one and stick with it and see what happens

[@abdulrahman_zz5972]

So weird that the channel with Dr Mike himself isn't getting the attention that is deserved...Dr Mike ily 🫶🏼

[@AxyaloOfficial]

Does the app contains feeder workouts ?

[@iEntombHD]

Does it make more sense to buy beginner training template or wait for the app for a noob

[@gillianorley]

You can reverse the scroll settings on a Mac so that it works the same as in Windows.

[@rodlaz1984]

Whats the add down set button for then if on here you just duplicate the exercise?!

[@pritok6]

is there a way how to program resintetization phase? Doesn't it confuse app when you do same work for low volume? You can't even program 3 weeks program. Or is it new approach to not do resintetization at all?

[@brentranke7528]

The Apple Mouse's "Natural Scrolling" is feels weird with scroll wheel vs. their magic mouse. You can disable it in system setting> mouse.

[@BALJIT147]

So I used the app today and yesterday. Here's what I messed up, I put the rir instead of reps I did on day 1.

[@mait128]

@RenaissancePeriodization is there any way to program an asynchronous split into the RP app?

[@neillarsen4902]

Everything he says about the app is true. Hopefully, ppl got the early bird special but worth the regular price if you're serious about training & gaining 💪

[@barbellbryce]

So what's the catch to Myo Reps? More effective reps in less time. What's stopping someone from doing this for every exercise where it makes sense? (Obviously not on stuff like deadlifts, etc)

[@BulletMagnetJB]

Lots of fatigue - probably would not be able to do it for every muscle every workout without heavy burn out

[@richieb7602]

So, have I got this right - myoreps seems very similar to giant sets but instead of having a predetermined total rep number (like 50) that can take any number of sets to get to, instead, you have a straight set style first set with load & rep target which you do as normal, but then after a tiny break, you have another set at the same weight with no rep target, just to hit the prescribed RIR. So its also a bit like a drop set, but without the drop in weight?

[@paulcool1985]

Great app I have a odd work schedule and can't always get to the gym in certain days . anyway to move the days from being so rigid on the app ?

[@akbananachucker2441]

Look under the tools box

[@paulcool1985]

@@akbananachucker2441 , been through the app , can't find "tools"

[@vixhexhh]

Can we superset and do myo rep match on both exercises?

[@BenJovi290]

Is rp hypertophy app workouts mainly for full gyms? Would it still work with just barbell, weights and a set of dumbells? I am very interested in getting the app, it just don't have access to a full gym.

[@akbananachucker2441]

You can change the exercise Dr. Mike said. The app will still work for you that way.

[@nintendoborn]

What about sets where you increase the weight each set. That an up set?

[@Jake_RF]

Can you use this app for training clients or is it for individual use?

[@MrFINcredible]

You can create multiple meso's and have them running at the same time, so yes it can be used to train clients!

[@burntgod7165]

I thought myo reps were doing a set to failure (15-20) then do mini sets of 3-5 reps, not to failure, but until you can't do 3-5, which everumbr you choose. Not so much going to failure on each set, like rest pause. (Really like your myo reps match concept, though; prefer it to myo reps, personally)

[@philipschofield7105]

Love Mike, but I've never used any apps. I'm just lucky enough that a never need it. Mind you I never max out. Life gets in the way and it's months to years between dedicated training segments of my life. Every time though, I end up in better and better shape. I (in a sad twist) hope to one day need these phenomenal tools.

[@BoshSoldierCarp]

Didn't think I'd see Phillip Schofield commenting on a Dr Mike vid after the week he's had. 😂

[@philipschofield7105]

@@BoshSoldierCarp lol how did you know. That was supposed to be a secret

[@rachelmel]

I love Dr. Mike even more now for two reasons: "Microsoft got it right" and the Star Wars reference 😂❤ I've actually been wondering what to do when I need to decrease weight in the app. Now I know!! Thanks for this.

[@elpipi]

Why is it necessary to duplicate an exercise instead of simply adding a new set? If it's because you could not change the weight, that has already been updated. If it is because something else I would love to understand why.

[@davidcbeaudoin]

I have a question, Dr Mike. When should things like Giant sets or Myorep sets be utilized? Are they best applied to stubborn muscles that refuse to grow, or just to muscles that respond better to the added volume and/or stimulus (and what are some examples)?

[@RenaissancePeriodization]

The latter! They are just effective strategies you can use when you want. Now, sometimes they are overkill, like if 3x8 SLDL works great to toast your hams, myoreps will make you sore for 2 weeks so F that! But, often, for stagnant muscles, they work great. - Dr. Mike

[@davidcbeaudoin]

@@RenaissancePeriodization Thank you for the reply. What would you say are the best muscles to use them for? The muscles I have the hardest time seeing any growth is my pecs, so I am always checking out your videos on the topic. I started trying going lighter and holding a stretch at the bottom the last week or two to see if that helps.

[@henriquegoodendvoice]

The RP App will be released for android too, or just for iPhone?

[@RahStheticz]

What are your thoughts about the new research about training to failure for hypertrophy?

[@BrofUJu]

New? Lol

[@akbananachucker2441]

Explain

[@user-bc3qr9os6z]

Yo doc some of us don’t know shit and would like the app to program myo rep match/giant sets/ supersets for us

[@maxschmidt9461]

Hey Dr Mike, I tend to rest 3-6 Minutes cause that way I can beat or match for at least the first three sets, otherwise I loose plenty of reps, would resting less still make sense, o, if like me you have the time, off s it better to rest long enough to crush the next set? (Also can take minutes for the burn to go away, even on calves)

[@mrasawar2175]

you need to work on your work capacity and I would recommend adding more cardio in rest days or days you train more so high intensity for short intervals of 1 to 5 mins

[@heftysv806]

Nothing wrong with this

[@thedrumknight]

The more I learn about the app, the more excited I am to use it.

[@RenaissancePeriodization]

Yay! It's a nice app, that's all I'm gonna say. - Dr. Mike

[@The_Patbey]

Im interested as well, but I wont get it because the price is too high for me as a student. I gotta admit tho, the advertising of the app becomes a bit too much lately in the videos

[@The_Patbey]

@@JDirty-w-tha-30 agreed. And also, isnt 250$ the discounted price for the beta? So its gonna be even more than that..

[@Aaronsolnelson]

I was really worried for Dr. Mike's safety when he started insulting Apple. Thankfully, Steve Jobs doesn't have the same power to strike someone down from a distance as Bill Gates.

[@rj5822]

Myoreps. Best thing ever especially if you’re pressed for time and want to get the most of your workout in a short amount of time. I do FullBody 1 exercise per muscle adding 1 extra myorep set a week starting with 3 up to 6 myorep sets. Deload. Increase the weight if my first straight set is at or over 20 reps, and if not I just aim for an extra rep or two until I’m hitting 20 controlled reps.