When people did leg exercises with or without a special training method for 10 weeks, there was hardly any difference in how well their muscles worked. A tiny benefit was seen for the special method,...

Doing a special type of training after another might help people get stronger and activate their muscles better than just doing the regular training by itself, but the results aren't always the same for everyone and the benefits are small.

When adults do light exercises with restricted blood flow before heavy weight training, their leg muscles get about 15% stronger on average—similar to just doing heavy weights alone, but results vary more from person to person.

When people did two different leg workouts, both groups got stronger by about the same amount after 8 weeks, but after 10 weeks, the group doing just the heavier weights ended up much stronger, showing that sticking with heavy weights longer might be better.