Hi! I found a similar question asked on Quora phrased as "My routine is: back and biceps, chest and triceps, legs and lower back, shoulders and forearms, ABS and cardio. Are the combinations correct? Should I change it now that I am doing 7 days and not 5?", so the answer there might help you:
You should not work out 7 days in a row, unless you are trying to lose weight. .Based on your routine I can see that you are not.
If you work out 7 days a week with this routine you would not gain muscle mass, but might even loose it, because your muscles need time to recover. .So now lets consider why did you decide to change your 5-day routine to 7-day routine.
Well obviously you are not satisfied with the progress you are making. .So you think that working out more is going to improve your muscle gain.
It probably won't. .I suggest you to do following things, and your muscle growth should improve:Eat right. .Diet is probably the most important thing in building muscle.
Calculate your daily protein (do not eat too much protein, because amino acids can be used for protein synthesis up to a certain point, and the rest is metabolized and used as energy, and the ammonia is released as by product) and calorie intake, and make sure you get the desired amount of nutrients trough diversified diet (acquire your nutrients from foods other than chicken breasts and whey protein). .Exclude sweets, alcohol and other unhealthy things from your diet. .Rest.
Rest is also crucial for building muscle. .You probably know that when you work out your muscles tear and later they repair.
So you need to give them enough time to recover. .I would suggest a 3+2 routine (3 days of workout, rest, 2 days of workout, rest). .Also make sure you sleep at least 7 hours a day.Work out to the max.
You probably know that progressive overload is key to building muscle. .You need to increase your training intensity as you get stronger, and work out until you are completely exhausted.
That way you are sending your body a message that more muscle is required. .If you do the same routine with the same weight or don't exhaust yourself enough your body will not build muscle.
So increase the weights (or number of reps), do supersets, decrease the pause between the sets.Eliminate stress. .Stress has negative effect on building muscle, because it triggers the release of hormone cortisol that decreases the amount of testosterone.Change the routine. .You could do: Back and triceps, legs and lower back, chest and biceps, rest, shoulders, traps and forearms, abs (you can do them 3, or 4 times a week) and cardio.
If there is a particular muscle group that is weaker than the others you can do it 2 times a week.If you do all these things you can expect muscle growth. .Also keep in mind that genetic factors also play an important role in that process, and some people build muscle faster than the others. .If you are doing all this and still don't get the results then your genetic basis is not quite good.
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