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@guilhermecardoso Check your hormones. Low Thyroid and/or Testosterone can make things more tricky

@heartfire Lets say you have 3 exercises for chest and instead of doing them all in 1 session you will be doing them in 3 different days. This will usually lead to better strength gains which can lead to better muscle gains as well. If there is too much fatique simply program more rest / less...

@heartfire You can match the volume that you were doing with split routine doing full body if wanted. The thing is you dont need to do as much since each exercise will be trained with higher intensity as the muscle being trained is fresh on the session

@kendraw Alright so I would highly recommend basic full body training program as you still should be able to progress in strength fast at that level. Training too much is bad especially if you have AID. I personally train twice a week and able to maintain my muscle and strength well after...

@kendraw Bro full body is for advanced lifters too. How strong are you on some basic lifts? At 21 you can hardly be advanced

@kendraw Try 3 days a week full body and focus getting stronger on right exercises and eating bigger. Volume can be used as tool but intensity and training quality is more important when it comes to making gains.