Need to change my routine!!! Inputs, please!!

[Skuba]

Hi,
I have been working out for a long time and feel I am stalling. Last year I gained a lot of muscle, but kinda slow this year.
I have been trying to change my routine already.
Like doing major exercises with maximum weight, than on failure, put less weight and continue, then putting less weight and doind a few more reps. Maybe, that is not a good tactic...
Should I just put maximum weight and do like 8,6,6,4 reps?
Can only 4 reps do any good?

Also I need to change the way I split the routine.
For a long time I was doing
1 day - chest, shoulder and tris
2 day - back, biceps, abs
Legs I would work out when I had time, also cause of a knee injury..

Recently, I started splitting more, like maybe even going to the gym just workout chest, then on the other day, back and bis, than shoulder and tris, and legs and abs...

I can go to the gym about 4-5 times a week. How should I split my routime?
How long is it ok to rest between working out the same muscle?

Even splitting, when I need to work out two muscles in the same day, I would split between supination and pronation. Like, I would never do chest and biceps the same day, or never do trisceps and back. But I see that a lot of people are doing it.
What do you guys think, please try to answer all my questions.
Thanks

[Skuba]

Let me explain:
I know that doing bench with the barbell is much more intense than on the machine. The htin gis that I used to work out with a friend that would spot me on the bench press (barbell), and even help me on that extra lifts when you are almost exhausted.
The thin gis that I moved to another place and I am going to the gym alone. As I didn't have anybody to spot me, I started using the machine for both flat and incline press. But on the machine I always try to do until failure, than I change to less weight and continue the set until failure, and change again trying some extra reps.
The question is:
What works out better?

[adriana]

at some web sites for ideas. i think that any change-up at this point will help you and make things "move" again, as your body has most probably gotten used to the routine you've been doing.

all of these sites have training programs and you can find something that would suit your needs, i'm sure.

good luck.
adriana


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[I_gonn_die]

first of all stick to free weights...can 4 sets do any good?? my bench workout consists of 3 sets, 1 warmup....MORE IS NOT BETTER when it comes to weight lifting...u can find that newhere on this board...if u wanna see good strenght gains....u have to stress the muscle more than it is used too...for instance...my workout now is warmup at 135...then 175/7 then 185/4...my max is 210...so thats intense for me, i have a spotter to help me on my hard ones...but thats wut it takes..gl