All about Renaissance Periodization (RP)
Renaissance Periodization (RP) is a popular way to plan fitness goals. It uses science to help people lose fat, gain muscle, or improve athletic performance.
In this article, we’ll talk about what Renaissance Periodization is, its history, the team behind it, why many people trust it, and much more.
Before you start, this article is 3,500 words long. If you’re short on time, scroll down for Short Overview of article. If you love detailed content, read it all to learn everything about Renaissance Periodization (RP).
Table of Contents
What is Renaissance Periodization?
Renaissance Periodization, usually called RP, is a company that helps people improve their fitness and health like fat loss, muscle gain, or better performance using scientific methods. They focus on creating personalized diet and exercise plans based on research to help individuals reach their goals, like building muscle, losing fat, or enhancing athletic performance.
RP History
The owners of Renaissance Periodization are Dr. Mike Israetel and Nick Shaw. Mike Israetel is a Ph.D. sports physiologist, and Nick Shaw is an IFBB Pro. They both met at the University of Michigan and later worked together in New York. Initially, they were working independently, helping people online with their fitness.
However, in 2012, they decided to create a company where they could work together. They founded the company in 2012, and it became widely popular in 2018.
Today, Renaissance Periodization is recognized not only in the USA but worldwide. The company helps thousands of people, such as bodybuilders, powerlifters, wrestlers, and fitness lovers, on their health and fitness journey.
RP Team
Renaissance Periodization (RP) has a team of experts who know a lot about fitness, nutrition, and sports science. Here are the importants of the RP team members:
- Dr. Mike Israetel: Co-founder of RP Strength.
- Nick Shaw: Founder of RP Strength.
- Jared Feather: Head Physique and Bodybuilding Specialist.
- Dr. Christle Guevarra: Director of RP University.
- Scott “The Video Guy” Hoon: Video Producer.
Besides the leadership team, RP also provides personalized coaching from qualified professionals. Some of the RP coaches include:
- Dr. Alex Harrison, PhD, CSCS: Specializes in hypertrophy, endurance, and general sports performance.
- Dr. Ashley Kavanaugh, PhD: Focuses on hypertrophy, Olympic weightlifting, and general sports performance.
- Dr. Christian Carter, PhD: Expert in powerlifting, Olympic weightlifting, and general sports performance.
- Dr. Christy Alexon, PhD, RD: Specializes in hypertrophy, powerlifting, and endurance training.
- Dr. Daniel Wirt, MS: Focuses on hypertrophy, powerlifting, and endurance.
- Dr. Derek Wilcox, PhD: Expert in hypertrophy, combat sports, and powerlifting.
- Dr. James Hoffmann, PhD: Specializes in hypertrophy, combat sports, and general sports performance.
- Dr. Jason Miller, PhD: Focuses on hypertrophy, combat sports, and CrossFit.
- Dr. Jen Case, PhD, RD, CSCS, CSSD: Expert in combat sports, CrossFit, and powerlifting.
- Dr. Mel Davis, PhD: Specializes in hypertrophy, combat sports, and endurance.
- Dr. Nick Harden, PhD: Focuses on hypertrophy, powerlifting, and endurance.
- Dr. Nathan Jenkins, PhD, CF-L2: Expert in hypertrophy, powerlifting, and general sports performance.
- Dr. Robert Santana, PhD, RD, CSCS: Specializes in hypertrophy, powerlifting, and Olympic weightlifting.
- Dr. Sam Okunola, IPE Pro, WNBF Pro: Focuses on hypertrophy and muscle gain.
RP Youtube Channel:
Renaissance Periodization (RP) has a YouTube channel with over 3.2 million subscribers. It provides scientific information on nutrition and fitness, helping people achieve their ideal body shape.
RP Application (RP Strenght):
Renaissance Periodization is an amazing app called “RP Strength,” designed to help users lose fat, build muscle, and access 1:1 coaching, all based on proven scientific methods. The app provides a personalized diet plan and allows users to track their workouts by noting which exercises to do, how many repetitions, how long to perform them, and more.
If you want personal help, RP offers one-on-one coaching with experts. They guide you to reach your goals.
The RP Strenght also provides free resources like articles, podcasts, and guides to support individuals in their fitness journeys.
How Does RP Work – 2 Simple Steps
The Renaissance Periodization diet program focuses on two core departments, i.e., nutrition plan and Training Program. Let’s assess each one individually.
1. Nutrition Plan
Renaissance Periodization (RP) offers nutrition plans through its app and website, which customize meal plans based on individual goals. These plans are designed to deliver optimized results through strategic dietary adjustments. The nutrition plan focuses on three key components:
i) Macronutrient Breakdown
RP meal plans are properly balanced. It has well-proportioned macronutrients, which include protein, carbohydrates, and fats. The quantity of these nutrients in a meal plan depends upon a person’s goals and activity level. The purpose is to make sure that the user receives proper nutrition during the diet.
ii) Meal Timing
In RP, the meals are strategically timed out. For instance, the carbohydrates are eaten before and after exercise. It provides them with enough energy for muscle recovery a fact backed up by science. Protein is included in all meals of the day. It is because they can help in building muscle. On the other hand, fats are included in small quantities in the diet.
iii) Calorie Cycling
Calorie cycling is an important part of all the RP plans. It adjusts the calorie intake depending on the intensity of your workout plans. The meals are designed so the hat user eats more on active days and less on rest days. This is referred to as ‘periodization.’ It ensures that you achieve your goals without compromising your health.
2. Training Programs
Compared to other diet programs, Renaissance Periodization has a unique strategy for training and workouts. The program relies on science and facts to design users’ workout plans. RP generates fitness plans based on the following two factors.
i) Progressive Overload
The RP training plan gradually increases workout intensity over time. This helps in muscle growth and strength development without overloading the body too quickly. Rather than pushing too hard all at once, the program follows a structured approach to help users achieve their fitness goals safely.
ii) Periodization
In Renaissance Periodization, the training routine is divided into different phases. Each phase has a specific goal. Some of the major phases are;
- Hypertrophy phase (muscle growth)
- Strength phase (building maximal force)
- Maintenance phase (preserving results)
How To Use Renaissance Periodization Plans?
Renaissance Periodization is a very unique fitness program. It is only available on its website through the following methods.
i) RP Templates
Renaissance Periodization’s website has templates for RP plans. RP offers a range of templates, including those for hypertrophy (muscle growth), strength, and general fitness. Choose one that aligns with your goals and experience. These templates can guide you on what to eat and how to train.
When you subscribe to the plan, the website will create a customized plan for you. The template will be adjusted to your goals. It will simplify your fitness process by providing pre-made meal plans, calculated portion sizes, and suitable workout plans.
ii) RP App
Other than a website, the Renaissance Periodization framework is also available on the RP Diet app. It is a more suitable platform for those who want to include the RP plan in their lifestyle.
The app will offer real-time guidance with meal reminders and fitness trackers. The app will require your weight details, goals, and dietary preferences.
Based on the research, it will generate a suitable RP plan for you. The app will update the plan automatically according to the user’s progress. Overall, the app will help you achieve your fitness goals most flexibly.
Renaissance Periodization Books
Renaissance Periodization offers a total of 25 books, covering topics like dieting, strength training, hypertrophy, bodybuilding, and nutrition. Some notable books include:
- Understanding Healthy Eating. (Get PDF)
- The Renaissance Diet 2.0.
- Renaissance Kitchen eCookbook.
- Scientific Principles of Hypertrophy Training. (Get PDF) (Check Summary)
- Scientific Principles of Strength Training.
- Time to Eat! eCookbook.
- Minicut Manual.
- RP Vegan eCookbook.
- Renaissance Feast eCookbook.
- How Much Should I Train? eBook.
- Evidence-Based Habit Building.
- Renaissance Woman eBook.
- Recovering From Training eBook.
For the full list and more details, visit RP Store.
Major Challenges and Considerations
Renaissance Periodization is highly regarded for its benefits. However, its challenges are often overlooked when adopting this program. A basic understanding of these challenges can help individuals use RP more practically.
These are the 5 of the common challenges of the RP framework and their corresponding considerations.
1. Strict Plan
RP plans demand that you transform all facets of your life. It tells you when to eat, how to eat, and how to train your body.
Though this approach guarantees sustainable results, it can be pretty strict for beginners and busy people. They can find it challenging to adapt to the stringent timing and structure of meals.
How to Solve This?
Adjustment and slow adoption is the key to getting used to this plan. You don’t have to follow the plan all at once initially.
You can start slow at the beginning and make increments with time. For instance, only change your first meal at the start according to the RP plan.
Then, as you become comfortable with it, change the second and last meal of your day. This way, the plan will eventually fit into your lifestyle with time.
2. Time Commitment
Renaissance Periodization program is more than a diet or training program; it is a lifestyle. Therefore, it will require you to invest more time than the other plans. Busy people, especially those with tough jobs, may struggle to follow the program consistently.
How to Solve This?
To resolve this issue, you can rely on pre-planning. This involves preparing meals in bulk schedule your workout routine before time.
Moreover, Renaissance Periodization has just launched its app for the convenience of its users. The app has viable features that can help accommodate the plan flexibly in your life.
3. Psychological Factors
RP plans are renowned for their formal and structured nature. Thus, sometimes, they can become extremely overwhelming.
This aspect can be particularly challenging for those doing training programs for the first time. It can stress out users and make them frustrated.
How to Solve This?
Consistency is the key to making the RP plan convenient and followable. The plan’s goal-oriented approach will divide your target into small steps, motivating you step by step.
Besides, proper planning can make the Renaissance Periodization program easy. You must stay mindful and focus on long-term goals. This approach will help you manage psychological pressure.
4. Cost
RP programs, templates, and app subscriptions are expensive. This makes it unapproachable for some users, especially when compared to free fitness resources.
How to Solve This?
Users should assess whether their investment in RP plans is worthy enough. For most people, this science-backed plan justifies the costs owing to its proven results.
Top 7 Benefits of Renaissance Periodization (RP)
Renaissance Periodization has multiple benefits. Its benefits make it a popular choice for those who want to improve their health, nutrition, and fitness.
RP plans have a science-based approach, create personalized plans, and promise long-term results. Its technique makes it unique, setting it apart from traditional fitness programs.
The following 7 are some of the prominent benefits of the RP plan.
1. Science and Research-Based Plan
RP plans are based on scientific principles. Research proves that RP methods are efficient for fat loss, muscle gain, and overall performance improvement.
Since this plan is science-based, it is also designed to optimize your body’s needs, ensuring that you get the right nutrients in the right amounts. This approach helps you achieve your fitness goals efficiently, whether you’re looking to build muscle, lose fat, or improve overall performance.
They are not only safe but also effective. Users can completely rely on these plans, trusting their efforts will never go to waste.
2. Personalized and Customizable Plans
The RP framework is customized according to users’ goals, activity levels, and dietary preferences. This extent of personalization makes the RP plan flexible and easily adaptable.
The website will customize the plan according to your daily routine. The plan will be flexible and light if you are a busy professional. However, for athletes, the plan will be very different, as they must train more hours than everyone else.
3. Goal-Oriented Approach
Renaissance Periodization program divides the diet and training program into small goals. You don’t have to wait for months to obtain results. Instead, by achieving these small goals, you will start seeing results within a short period.
Moreover, a proper guide is available on how to follow the plan. It will ensure that you don’t get distracted in the middle of the program. This goal-oriented approach will keep you consistent throughout the plan.
4. Fusion of Diet and Training
Some plans focus on diet, while others focus on physical training. The Renaissance Periodization program is different from all of them, as it combines both of these elements.
The plan integrates customized diet plans (according to your body type and requirements) with well-designed training schedules. Following this framework, you can transform your body and achieve your desired results quickly.
5. Promotes Sustainable Habits
People usually hate dieting because its results are very short-lived. The moment you stop these plans, their results vanish. RP outshines them all, as their purpose is not just to make you achieve your set targets but to build sustainable habits.
Experts from all over the world are associated with the Renaissance Periodization program. They have carefully selected only those diet and training programs that users can maintain even after their plan terminates.
6. Proven Track Record
The main reason the RP program has become so famous is its proven track record and thousands of success stories. Even if you check its website or other review pages, you will see how the Renaissance Periodization program has helped people transform their lives.
These success stories depict the plan’s reliability and flexibility. Besides, the best part is that RP’s success stories are not only from athletes and gym enthusiasts but also from busy professionals and housewives.
7. Educational Value
While following a specific training plan, it is important to know ‘why’ are you observing it and how it is effective. Most programs will not tell you about the science behind their vision.
However, RP plans to prioritize transparency, providing ample information about the science behind their program. This allows them to make informed decisions about their diet and fitness training.
8 Tips for Beginners to Start Renaissance Periodization Plan
If you are new to training and diet programs, then here are 8 valuable tips that can help you conveniently follow the Renaissance Periodization program.
- It is important to set your goal from the very start. You must determine what is your target, whether it’s fat loss, muscle gain, or performance enhancement. Your goal will determine the structure of your RP plan.
- Visit the Renaissance Periodization website and learn about key RP concepts like macronutrients, calorie tracking, and meal timing. These guidelines will help you know more about the program and whether it fits your requirements.
- Start with small, achievable steps like tracking meals or following a basic workout plan. Gradual changes are more sustainable, which is why you must avoid trying to implement everything at once.
- Set aside time for meal prepping, grocery shopping, and scheduling workouts. Being organized will make it easier to stick to the plan.
- You can rely on the RP Diet App as your virtual coach. The app is beginner-friendly and adapts to your goals. It will simplify your RP journey with features like personalized meal plans and progress tracking.
- You can join RP’s online communities, such as forums and social media pages. Talking with others on similar journeys motivates you on this journey.
- Results take time, so focus on consistency rather than expecting quick changes.
- While RP is a structured plan, it allows room for adjustments. Don’t stress over occasional deviations, and focus on sustaining the plan.
Short Overview of the article:
Renaissance Periodization (RP) is a company that helps people improve their health and fitness, like losing fat, building muscle, or performing better in sports. They create personalized plans for diet and exercise based on science to help people reach their goals.
- RP History: RP was created in 2012 by Dr. Mike Israetel, a sports scientist, and Nick Shaw, a professional bodybuilder. They met at the University of Michigan and worked together to start the company. By 2018, RP became very popular worldwide, helping people like bodybuilders, athletes, and fitness lovers.
- RP Team: The RP team includes many experts in fitness, nutrition, and sports science, like Dr. Mike Israetel and Nick Shaw, as well as other specialists who help people with things like muscle building, powerlifting, and Olympic weightlifting.
- RP App: RP has an app called “RP Strength” that helps people with diet plans, workout tracking, and personalized coaching. The app also has free resources like articles and podcasts.
- How RP Works: The Renaissance Periodization (RP) diet program is based on two main parts: nutrition plans and training programs. The nutrition plan customizes meal plans through an app or website, ensuring balanced macronutrients (proteins, carbs, and fats), strategic meal timing (e.g., eating carbs before and after workouts for energy and recovery), and calorie cycling (adjusting intake based on workout intensity). The training program follows a science-based approach using progressive overload (gradually increasing workout intensity) and periodization (dividing training into phases like hypertrophy for muscle growth, strength for power, and maintenance for sustaining results). This structured approach helps users achieve fitness goals effectively.
- How to Use RP Plans: You can use RP plans through templates on their website or by using the RP Strength app. The app offers personalized plans based on your weight, goals, and preferences.
- RP Books: RP also offers books that provide detailed information on dieting, training, and nutrition.
- Challenges: While RP is effective, it can be strict and require a lot of time, which can be hard for some people. It may also be overwhelming and expensive. However, with planning and consistency, these challenges can be overcome.
- Benefits of RP: RP’s plans are science-based, customized for each person, and focused on achieving goals step-by-step. They also combine diet and training, which helps build long-term, sustainable habits.
- Tips for Beginner: To start the Renaissance Periodization (RP) plan, first set your goal (fat loss, muscle gain, or performance). Learn key RP concepts like macronutrients and meal timing. Begin with small steps and stay organized by planning meals and workouts. Use the RP Diet App for guidance and track progress. Join online RP communities for motivation. Stay consistent, be patient with results, and allow flexibility in your plan.
We hope you enjoyed our article! If you have any questions or if something isn’t clear, feel free to leave a comment below. We’re here to help!
If you want to learn about our website, please check the About Us page
Learn more about Dr. Mike Israetel
- Is Jared Feather the Son of Mike Israetel?
- Mike Israetel Steroids or Natural:
- Is Mike Israetel Gay?
- Does Mike Israetel have 200 Lamborghinis?
- 8 Important Dr. Mike Israetel Credentials & Achievements
- Where Does Dr. Mike Israetel live?
- Mike Israetel Family
- Mike Israetel TED Talk (7 Points)
- 16 Picture of Mike Israetel with Hair
- Mike Israetel Age, Height and Weight (With Sources)
- Jared Feather Workout Routine (7 Days)
- Mike Israetel Net Worth & Income in 2025
- Mike Israetel Competitions
- Mike Israetel Principles and Rules
