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.

If you're a guy who lifts weights, going all the way to failure or stopping just short gives your muscles about the same kind of growth changes over 10 weeks.

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.

If new guys lift weights for 15 weeks using full movements, their leg muscles get longer and stronger at the fiber level compared to doing shorter movements—even if they spend the same amount of time lifting.