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@silsophi In the comments you mention your starting point was 49kg severely underweight. I feel like that is more important than you think. That means in 4 years you've gone from having basically no muscle development to being above average, nothing crazy but still better than the vast...

@sphynx Training a muscle group 2x a week seems to be best. At the moment you're doing 1x a week so maybe try an different schedule like an upper/lower routine 4x a week, or push pull legs 5-6x a week. Optimal sets per week for each muscle group seems to be between 10-20. When you say you...