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 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.

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.

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.

Drop sets don’t make the side muscle of your thigh bigger than regular sets — no matter where you measure it.

Whether you do CrossFit or lift weights regularly, your thigh muscles end up about the same size after years of training.