Lifting weights just twice a week for two months is enough to make the upper and middle parts of your thighs bigger—even if you change how you do the sets, as long as you do the same total work.

Scientific Claim

Training twice per week for 8 weeks with equalized volume is sufficient to increase muscle thickness in the proximal and middle lateral thigh of resistance-trained males, regardless of whether rest-pause, drop-set, or traditional methods are used.

Original Statement

“A significant main effect of time was revealed for MT at the proximal (P = 0.0001) and middle (P = 0.0001) aspects of the lateral thigh for all training groups.”

From study:Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared to traditional sets in resistance-trained males.

Evidence Quality Assessment

Claim Status

appropriately stated

Study Design Support

Design supports claim

Appropriate Language Strength

probability

Can suggest probability/likelihood

Assessment Explanation

The time effect is robust and consistent across groups. Probability language is used due to small sample size and potential measurement error, even though causation is supported.

More Accurate Statement

“Training twice per week for 8 weeks with equalized volume is likely sufficient to increase muscle thickness in the proximal and middle lateral thigh of resistance-trained males, regardless of whether rest-pause, drop-set, or traditional methods are used.”

Evidence from Studies

Supporting (1)

Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared to traditional sets in resistance-trained males.

Randomized Controlled Trial

Human

2021 Nov

No matter if people used rest-pause, drop-sets, or regular workouts—as long as they trained twice a week for 8 weeks and did the same total amount of work—they all gained similar amounts of muscle in the upper and middle parts of their thighs.

Contradicting (0)

No contradicting evidence found

Source Study

Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared to traditional sets in resistance-trained males.

Score: 54

DOI: 10.1139/apnm-2021-0278

Similar Assertions

If you lift weights twice a week for 8 weeks and do the same total amount of work, your upper and middle thighs will get thicker — no matter what fancy technique you use.

92%

When people do the same total amount of lifting work, whether they use rest-pause, drop-sets, or regular sets, their upper and middle thighs grow about the same.

88%

When people who already lift weights do drop sets or rest-pause sets instead of regular sets—while doing the same total amount of work—they don’t get bigger thigh muscles any faster or more than with normal training.

86%

No matter which way you train—rest-pause, drop sets, or regular sets—if you do the same total amount of work for 8 weeks, your upper and middle thighs grow about the same.

86%

Whether you use rest-pause, drop sets, or regular sets, as long as you do the same total amount of work, your thigh muscles grow about the same size after 8 weeks of training.

85%