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.

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.

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.

Working your muscles through a fuller range of motion during weight training might make them grow a little bigger than training with a shorter range, but it’s not always clear or the same for every muscle.

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 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.