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