Wether you are after a pair of athletic, shapely legs OR you are just trying to burn off unwanted body fat and turn back the hands-of-time. The value of getting good at the "Big Basics" can not be underestimated for any body part. This is especially the case for leg training.
Take your time and be consistent - working on mastering your form and range of motion first before adding weight.
This alone will do more for your long term progress than worrying about how much weight you are using ever will..
If you are struggling with range of motion and form...Yes that probably means your going to need to put in the hard yards and be disciplined with DAILY
When deciding on your program, choose no more than 2 Focus exercises for your leg training program at any one time. These exercises you will devote most of your effort and energy to during that particular program cycle (4-8 weeks). Perform 3-5 sets of these exercises once to twice per week.
On top of your focus exercises choose 2-6 Auxiliary exercises which you will give a few sets to (2-3 sets each), in order to ensure your legs are trained in balance.
Heres a great 6 week training block to get you started. It uses a number of rep ranges to hit different muscle fibres and train strength and hypertrophy (shape) in the one session. Aim to keep great from and add weight every successive workout.
1. Barbell Squat 4 sets of 8 reps 90 seconds rest between sets lower for 3 seconds lift for 1 second
2. Leg Press 4 sets of 12-15 reps 60 seconds rest between sets lower for 2 seconds lift explosively
3a. Walking Lunges 3 sets of 20 reps (10 each leg) 30 sec rest (then onto 3b.)
lower for 2 second lift for 1 second
3b. Lying Hamstring Curl 3 sets of 8-10 reps 60 seconds rest (then back to 3a.) lower for 3 seconds lift for 1 second
4. Seated Calf Raise 3 sets 20 reps 45 sec rest
lower for 2 seconds lift for 1 second
Happy training :)
|Barbell front squat||Barbell Back Squat||
|Snatch Grip Deadlift||
|Trap Bar Deadlift||Step-up (side)|
|Step-up (front)||Walking Lunge|
|Standing Calf Raise||Seated Calf Raise||
Happy Training :)