Guru's Please Critique!!!

[newconquest]

WORKOUT AS FOLLOWS:
(all sets below are done to failure, ALL OF THEM)

monday: back
-rows: 2 warmup 5 working
-latpull downs: 4/5 sets
-dumbell flys (laying on stomach on bench): 4 sets
-shrugs: 4 sets

tuesday: chest
-dumbell press (flat and incline): 2 warmup, 5 sets each
-dumbell flys (laying on back on bench): 4/5 sets
-cable flys: 4 sets

wednesday: off

thursday: bi's
-straight bar curls: 2 warmup, 5 sets
-dumbell curls seated: 4/5 sets
-cable curls (single arm): 4 sets
-machine curls: burn outs, 3 sets

friday: tri's
-straight bar skull crushers: 2 warmup, 5 sets
-dip machine: 4/5 sets
-cable pull downs: 4 sets
-single arm dumbell over head: 4 sets
-machine extensions: burn outs, 3 sets

saturday:legs
-squats: 2 warmup, 5 sets
-leg extensions: 4 sets
-leg curls: 4 sets
-calves

sunday: shoulders
-dumbell press overhead: 2 warmup, 5 sets
-lateral raise: 4/5 sets
-upright row: 4 sets

i have been told recently that my workout is "weak." so i am wondering if it is wrong in some way...i used to do everything twice a week but was told i was not getting enough rest...what should i do? does this look good or not???
please critique!!!

[theboss]

whats your experience and what are you trying to do with this? might be overtraining.
i wouldnt do a seperate biceps and seperate triceps day but thats me....i would move your leg day after your day off as well.

[newconquest]

been working out consistently for about 3 years...but never done this workout before...was switched to this by the advice of a coulpe people

[SMAN12b]

there are a million different workouts you can do. It is always good to change up your routines every few months and keep the body guessing..

Not sure what your dumbell flys laying on your stomach are???? sounds more like those are for rear delts and not back......

what type of grips are you using with some of your exercises?? wide grip close grip for your rows???


Here is how muscles will grow, see if this helps:

BASICS OF BODYBUILDING
AS INSTRUCTED TO ME PERSONALLY BY A FORMER PROFESSIONAL BODYBUILDER,
PRESENTED HERE FOR YOUR CONSIDERATION BY:

SMAN12B

Muscle Physiology:

Anaerobic Exercise vs Aerobic Exercise

Fuel source burned during weight training = SUGAR (From all Carb Foods)
Fuel source burned during cardio training = FAT (Dietary or stored body fat)



Muscles use as fuel: 1st = Blood Sugar
2nd= Stored Sugars (Glycogen)
3rd= Protein & fat (Catabolic State)

Muscle Fibers used in:

Weight Training= Mostly Fast Twitch Muscle Fibers

Aerobic Training= Mostly Slow Twitch Muscle Fibers

2 Kinds of Fast Twitch Muscle Fibers:
2A- These fibers can expect growth of only 25% greater.
2B- These fibers can expect growth of 100%

GOAL OF BODYBUILDERS IS TO TRAIN TO HIT THE “2B” MUSCLE FIBER
All weight training uses the “2A” fibers FIRST, but they have limited growth potential!
“2B’s” are more stubborn and only come into play in response to TENSION. When tension on the muscle is greatest, THEN and only then do the “2B’s kick in!!!

WORKING 2A FIBERS OVER AND OVER NEVER RECRUIT THE 2B’S
If you hit the 2B’s, you will ALWAYS use the 2A’s first!!
MORE WEIGHT=MORE MUSCLE RECRUITMENT

SO, what determines Total Muscle Recruitment??
HEAVY WEIGHT IN THE 6-12 REP RANGE WITH PROPER FORM

REP RANGES: Less than 6 reps = Increase in strentgth but not muscle size.
From 6-12 reps = Increase in strength AND size.
More than 12 reps = Improves muscle endurance NOT size.

Too many reps produces too much LACTIC ACID which breaks down GLYCOGEN (muscle fuel) and the ACID build-up prevents total muscle contraction!

# OF SETS TO DO FOR BODY PARTS(Just a guideline)

CHEST= 9- 11
BACK= 9-14
QUADS= 9-12
HAMS= 4-6
CALVES= 4-6
BI’S = 6-8
TRI’S = 6-8

In REAL life, More sets are better, HOWEVER do NOT let the INTENSITY fall!!
Meaning, all sets have to be HEAVY in the 6-12 rep range and taken to failure
Failure = last two reps should be extremely hard or require some assist to complete.

[theboss]

very good reply ......good def. of "failure" as well

[newconquest]

awesome! that helps tons, thanks

if you've got time...could you post an average workout that you do? just so i could compare...

(the flys laying on my stomach are for back and/or rear delts i think...hands together at the floor while laying on stomach and then pulled back to wing span, i know i explained it bad, but i think you knew what i was talking about)

trust me, i lift hard, i do everything i can to failure, always have a spot, always try to get to atleast 10, then when i cant lift the weight, i get the spotter to get me 1-2 more, so i know im working HARD enough...
but am i working OUT enough...is what im doing getting the job done? once a week is the way to go if you're killing it in the gym on those days right?

also SMAN...please read my thread in "questions and answer" about cardio...thats the last question i have right now...thanks a million man

[SMAN12b]

Well I am on a 5 day split right now while i am on cycle. then I go back to a 4 day split when off.

Monday-- LEGS
Tuesday-- chest
Wednesday-- shoulders
Thursday-- back-traps
Friday-- arms

I will get you a detailed structure later as it will take too long to type it out now and I am off to the gym

[SMAN12b]

I already answered in your post about cardio.

[newconquest]

ok cool...ill look back on here later tonight to check out your workout...
so what do you think of mine? am i spending too much time in the gym? or do you just like to have the weekends off so you just get it done during the week?
also: 1) abs? ED? and 2) i want giant forearms, how often can i work them out?