If you adjust your weekly weightlifting routine based on your own workout history, you’ll likely build more muscle in your thigh compared to following a one-size-fits-all workout plan—after 8 weeks, the difference is about the size of a small coin.

If you're already experienced with weight training, doing the exact number of sets your past logs suggest (1.2 times your usual) builds more muscle than doing a fixed number of 22 sets every week — and this is shown by measuring your thigh muscle thickness with ultrasound.

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.

If you're already fit and lift weights, doing anywhere from 5 to 20 sets per muscle group each week will make you stronger and build more muscle — and it doesn't matter much which number you pick within that range.

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.