Tmi

Not a Complete newbie here.. but it's been only recently , the last two years that and I am dedicated myself 100 hundred percent and want to learn from the best -that is why I recently joined your forum. If you could be so kind as to send some light on this subject . Read a lot but the more I read the more confused I get.. just too much information to process. Please share clarification on superset, drop set pyramids, and lifting to failure. I Understand how to perform them , but I don't understand the science behind it and why to use one method over another, when to add them to a program vs say 3 sets of 10 with 20 lbs. and with lifting until failure is that with each set or your very last set? Thanks

Welcome aboard Jenny!!! WE love when women pop in because that means you actually want to accomplish something and this group will hold you accountable if you ask for help.

First of all, coming from working with other women who lift and my wife who lifts I say this with experience from them.......lift heavy! Not knowing much about you I can say that regardless of what you may look like women need to lift heavy to get A shape. Not in shape but an actual shape! That being said I always like women to lift heavy to failure....but positive failure. The easiest way to explain negatives is just lowering the weight slower.....it's great for some but unless you are one performance enhancing drugs it takes longer to recover to get ready for your next workout. Positive failure is when you just go until you can't go anymore. That means it's lower amounts of sets. My sets are usually only 2-3 sets and the last set I either do not hit my rep count and fail or I fail right at the end of my rep count. That I've seen it work for women because it's heavy and keeps the most amount of stress on the muscle.

I'm no trainer but it is something that has worked for many women. Plus it's damn sexy to see a woman left heavy, usually keeps thirsty dudes at bay from bothering you. lol

Welcome! I agree with Buffalo, lift heavy!!! and don't be scared to eat...the right foods of course. As a woman I know how it is when your whole life you're taught more food equals more fat. I'm sure you know your muscles need fuel, but that was a struggle for me in the beginning so I thought I'd share a little of my experience. What are your goals?

To add on- pyramids are a super-setting process.
You can gain strength and size with pyramiding- its a nice change to your workout routine.
Works best when you are working with someone.
Example of a pyramid- working on lower body.
I do a pyramid on calves and leg extensions.
Seated Calf or Leg Extensions:
You start a light weight on set 1- 12-16 reps
after the last rep, have your partner but on the next weight- can be 5 lbs, can be 10lb (whatever the increments- should be same for each set, you should have them near you already so you partner can add it once you move on to the next set.
Set 2- 10-12 reps.
Have your partner add the next increment
Set 3- 8-10 reps.
Have your partner add the next increment
Set 4- 4-6 reps
Your legs or calves should be getting fried.
Rest for 30 secs.
Now reverse the process- remember it will be harder going back as you are getting exhausted.
Set 5 4-6 reps
take off the increment weight
Set 6 8-10 reps
take off the increment weight
Set 7 10-12 reps
take off the increment weight
Set 8 12-16

This is one way to do pyramiding.

SilkQuads said:

Welcome! I agree with Buffalo, lift heavy!!! and don't be scared to eat...the right foods of course. As a woman I know how it is when your whole life you're taught more food equals more fat. I'm sure you know your muscles need fuel, but that was a struggle for me in the beginning so I thought I'd share a little of my experience. What are your goals?

Click to expand...

Listen to the Silkster. She agrees with me so she can't be wrong! lol

Buffalo said:

Listen to the Silkster. She agrees with me so she can't be wrong! lol

Click to expand...

Ahhhh good one, lol

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.

Welcome Jenny, no better site with honest answers than Muscle Chemistry......great to have you

Welcome to the forum Jenny!