All three types of muscle movements—squeezing, lengthening, and holding—can help build muscle in your thighs and arms just as well, as long as you train hard and often enough.

Lifting weights, using machines, or doing static holds all seem to build leg and arm muscles just as well — there's no proof that one way is better than the others for getting bigger muscles.

Not all thigh muscles respond the same way — one part might grow a bit better with stopping short, while another grows a bit better with pushing to failure.

If you train your quads using either holding a static position with your legs stretched out or doing full squat-like movements, both ways build your thigh muscles about the same amount — neither one is better than the other.

Getting stronger from lifting weights doesn’t always mean your muscles are getting bigger—and vice versa. Strength and size don’t go hand in hand.

Lifting heavy weights and lifting lighter weights can both build muscle just as well for different people, as long as you do the same total amount of work. It suggests that how hard you push might not be the main thing that matters for muscle growth.