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.

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.

Two different leg training methods gave about the same muscle growth after 10 weeks in healthy people, with one using lighter weights with restricted blood flow and the other using heavy weights normally.

If young guys lift weights for 12 weeks, their muscle strength gains in the leg press don’t seem to be linked to how much their hormones spike right after each workout.

If you lift heavy weights (80–85% of your max) instead of doing lots of lighter reps (60% of your max), your legs get stronger faster — after 6 weeks, you’ll likely gain 5–6 kg more in leg strength.

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, but it was very small.