If women who already lift weights increase their workout volume every couple of weeks, they’ll get stronger on the leg press faster than if they stick to the same number of sets the whole time.

If women who already work out increase their leg training gradually over 12 weeks, they might build more muscle in their quads than if they stick to the same number of sets the whole time—especially if they add four sets every two weeks.

If you're already experienced with weight training, doing 5 to 10 sets per muscle group each week builds just as much muscle and strength as doing 15 to 20 sets—so going over 10 sets won't give you extra gains.

For women who already lift weights, slowly increasing how many sets they do every couple of weeks doesn’t help them build thicker thigh muscles any more than just keeping their workout the same over 12 weeks.

If you slowly add more sets to your leg workouts every two weeks, you’ll get stronger in the squat than if you keep doing the same number of sets the whole time.

If you're already fit and lift weights, doing 5 to 10 sets per muscle group each week will make you stronger—but doing more than that (like 15 to 20 sets) won't make you any stronger, no matter how hard you push.