Lecture Notes: Building a Muscle Growth Training Program

Introduction

• Presenter: Dr. Mike from YouTube
• Topic: Series on building a muscle growth training program
• Announcement of the RP Hypertrophy app, launching mid-May 2023

Key Concepts

1. Training Frequency

• Determine the number of days available for training each week
  • Importance of realistic adherence to avoid burnout
• Adherence is critical to success

2. Training Age

• Define your training level:
  • Beginner: 0-2 years of training, recommended 2-3 days/week
  • Intermediate: 2-5 years of training, 3-5 days/week
  • Advanced: 5+ years of training, 4-6 days/week (or two-a-days)
• Start with lower frequency and gradually increase as you adapt

3. Personal Goals and Preferences

• Assess your actual desire to train:
  • Pick a number of days you want to train regularly
  • Consider the psychological aspect: don’t set goals too high

4. Structuring Your Split

• Four-Day Split Example:
  • Choose days (e.g., Monday, Tuesday, Thursday, Friday)
  • Label training days for organization

5. Muscle Group Selection Rules

• Train 4-6 muscle groups maximum per day to maintain workout quality
• Prioritize important muscle groups at the beginning of the workout
• Symmetrical training throughout the week is essential
• Avoid overlapping muscle groups too closely (e.g., chest and triceps on consecutive days)

App Functionality Demonstration

• Custom mesocycles can be created or presets can be utilized
• Preset mesocycles include various options without extra costs
• Flexibility to modify splits and exercises within the app

Conclusion

• Future videos will dive into exercise selection
• Emphasis on practical application using the RP Hypertrophy app
• Call to action: sign up for app updates and exclusive offers in the video description.