I just finished a 12 week squat routine, where I cut my sets down to only 2 sets of 20 reps, 3 times a week. (M/W/F). Legs are the same size, yet they look more defined, and I'm down about 5lbs. I think the high rep squats kicked up my metabolism, as I've made no other changes to my diet, yet lost a few lbs of bodyfat.