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 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.

Even if you do a lot of leg workouts, your thigh muscles grow about the same amount whether you do 20 or 50 sets a week—just doing any consistent training makes them bigger.

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.

No matter if you use a pyramid, go to failure, or stick to a normal routine, your muscle fibers don’t change their angle or how they’re packed together any more with one method than another—when you do the same total work.

Your muscle fibers don’t get longer with one training method over another—whether you go to failure, use pyramids, or stick to the basics—as long as you do the same total amount of work.