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.

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.

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.

Doing a lot more leg workouts—over 50 sets a week—doesn’t make your thigh muscles grow bigger than doing 20–40 sets a week, even if you train for 12 weeks.

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.

This study only looked at the front and side of the thigh—so we don’t know if doing more sets helps your front thigh or hamstrings grow more.