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...

If you're someone who's been lifting weights for a while, doing the same amount of heavy training over 9 weeks will make your thigh muscles grow by about half a centimeter — whether you spread your workouts over 2 or 4 days a week.

In young men with prior training experience, performing more sets of resistance exercises at a lighter weight led to a small but measurable increase in thigh muscle size over six weeks, while fewer sets at a heavier weight did not produce a significant change.

If you're a young man who already trains regularly, doing more sets with lighter weights for 6 weeks can make your thigh muscle grow a little bigger — but doing fewer sets with heavier weights won't make it grow at all.

People who start working out with thinner thigh muscles tend to grow them bigger faster than those who start with thicker thighs—but how thick your muscles are at the beginning doesn’t tell you much about how much they’ll grow overall.

When people who already lift weights train with different methods—like starting light and going heavy, or doing sets to failure—all of them get about the same muscle growth if they do the same total amount of work.