30 Seconds SummaryPhysique Training Templates 2.0
- Introduction of RP Male Physique and Female Physique Templates 2.0, enhanced with the latest muscle growth science.
- Lower Initial Volumes: Reduced number of sets in the first week to reflect new research on Minimum Effective Volumes (MEVs), allowing growth with less initial workload.
- Expanded, Adaptable Ratings System: Updated from a 3-point to a 5-point system, enabling quicker adjustments in training volume and more tailored training cycles to individual volume needs.
- Smaller Intensity Increments: Weight increments in templates have been adjusted to increase only 2% weekly, emphasizing volume over intensity for better muscle growth.
- Extended Mesocycle Length: Main hypertrophy phases are now up to two weeks longer, allowing more sustained training without the need for a deload, promoting increased muscle growth.
- Additional Mesocycles: Male Physique Templates now include an extra 'Basic Hypertrophy' mesocycle, resulting in more prolonged muscle growth phases and increased overall training duration.
- Value Proposition: Although existing templates remain effective, the new versions provide enhanced training benefits, recommended for both new purchasers and long-term users considering an upgrade.
- Diet Recommendation: Pairing with RP Diet Templates is advised for optimal physique results, as the training templates do not cover dietary components.
Renaissance Periodization
Dr. Mike Israetel, Chief Sport Scientist
