You don’t need to train every day—just twice a week for two months can make your upper and middle thighs bigger, as long as you do enough total work.

Scientific Claim

Resistance-trained males can achieve significant muscle hypertrophy in the proximal and middle lateral thigh with as little as two resistance training sessions per week over 8 weeks, provided total volume is sufficient.

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 strong and consistent. Probability language is warranted due to small sample size and lack of volume quantification details.

More Accurate Statement

“Resistance-trained males can likely achieve significant muscle hypertrophy in the proximal and middle lateral thigh with as little as two resistance training sessions per week over 8 weeks, provided total volume is sufficient.”

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

Even just working out twice a week for 8 weeks made the upper and middle parts of the thighs bigger, as long as the total amount of work was enough—so yes, you don’t need to train every day to build muscle.

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

The lower part of the thigh doesn't get noticeably bigger after 8 weeks of any of these training styles, even if the upper and middle parts do—meaning muscles don't grow evenly everywhere.

86%

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.

85%

The lower part of your thigh doesn’t grow as much from weight training as the upper and middle parts—even if you train hard and use fancy techniques.

84%

Even though guys doing drop sets did only one set instead of three, their muscles grew just as much or more than those who did three sets.

82%

After 8 weeks of any kind of weight training, the lower part of the thigh doesn’t get noticeably thicker—even though the upper and middle parts do.

82%