Planfit Blog
Exercise science, simplified. Every article grounded in peer-reviewed research.
- What Actually Matters
Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM
4 RCTs · Schoenfeld 2018
Focusing on the target muscle really does boost hypertrophy and EMG activation — but the effect vanishes at heavy loads, according to 4 controlled studies.
- Numbers Don't Lie
Sets per workout is the only training variable that reliably predicts muscle growth.
4 studies · 1 meta-analysis (111 RCTs)
Wondering how many sets per workout you actually need? The answer is simpler than you think — according to a 2020 meta-analysis of 111 studies.
- Numbers Don't Lie
3 minutes beats 1 minute — and the data on rest periods is clearer than you think.
3 studies · Schoenfeld 2016 RCT + 2024 meta-analysis
Resting longer between sets builds more strength and likely more muscle. Here's exactly how long to rest, according to a 2024 Bayesian meta-analysis and two RCTs.
- Myths Busted
Soreness is not a measure of muscle growth.
3 studies · Zhang 2026 meta-analysis
Feeling wrecked after leg day doesn't mean you're building more muscle. Here's what the science actually says — including a 2026 meta-analysis of 49 studies.
- Myths Busted
The Anabolic Window Is a Myth.
3 studies · Schoenfeld 2018 review
You don't need to slam a protein shake the second you rack the bar. Here's what the research actually says about post-workout nutrition timing, according to two landmark reviews.
