Basics of Leg Training

What should we keep in mind when training the lower body?

-Hamstrings are predominantly fast twitch in nature (force production ability is very high and they take better to several sets of lower reps)
-The quads rate of force production is a bit slower and they take better to fewer sets of higher reps
-The glutes and calves can swing either way. Some muscles in each region play a major role in stabilization and are in an isometric contraction most of the time (slower twitch) while some muscles play a major role in force production (faster twitch)

-Faster twitch muscles should be trained with heavier weights and lower reps due to their force production abilities
-These heavier weight/ lower rep movements should take priority in the beginning of a training session

-Slow twitch muscles should be trained with higher reps (8 or more for example) with slightly lighter weights.
-These lifts should be completed after the fast twitch muscles or second in super set fashion.

Proper Exercise/ Muscle Group Pairings:

Hamstrings/Glutes (trained with heavy loads 1-6 reps for example)
Dead lifts and all variations
Wide stance squats
good mornings
glute ham raises
leg curls

Spinal Erector/Glute/Hamstring exercises (6 reps or higher)
good mornings
back extensions
reverse hypers
kb swings
pull throughs
romanian dead lifts

Quad exercises (usually 6 reps or higher)
front squat
close stance back squat
step up
lunges
tke's
sled dragging

That's it for now... How to set up a whole session to come later