Thanks all for providing the great info.
@BUffaloSo, I feel as though on the right track. I have a good training tempo on the positive and negative. I know my biggest downfall has been not lifting to failure and I recently started working on that. I am not afraid of eating, or lifting heavy, so that is a plus too. I cannot stand when women say they do not want to get big and bulky and therefore do not lift. Ugh!
@MMX2As far as the pyramiding goes, I get how to do it, just unsure when to implement it and how often. I am guessing like any other program you just change it up as often as possible, IE: performing a variety of exercises as well as types of sets (super, pyramid, straight, etc) This sound about right? I also assume it is about what has worked for the individual in the past, as well how they were taught.
@SILK My goals are to gain more weight after losing 15 lbs to medication. Current stats are : 5'5", 107 lbs, BF 14-17% (guesstimate) I find macros and caloric intake a bit of conundrum- I struggle with what my caloric intake should be . I have no problem fulfilling my macros with the right food, it is just deciding how many calories I should take and what my macros should be. My body fat is carried mostly in my stomach. (I had two c sections and diastasis recti which limits most ab exercises). I also need to gain mucho mass to my pancake ass. So, in brief gain a nice shape butt and smaller waist. My last bulking session was not as good as previous-gained too much fat around the middle. I only plan on performing HIIT workouts maybe 2xweek and one trail run a week , weights 6 days with legs/glutes 2x week.
Any advice to reach these goals would be tremendous! That pic is today, weighing my thinnest, although I don't rely on scales much.