Many thanks for your answers it helps a lot. At the moment I can’t love this much because of lockdown then I am on 2500 calories it is maintenance calories +200 just to see where it goes each week.
Since begining I did pay too much attention on diet and not training. Thanks to you now Joe I pay attention to contract as much as I can my muscles with the heaviest weight I can to grow.
One of my big trouble was to not keep tension on the whole range of motion.
I am doing it now and I can say that I train pretty hard 💪🏼
I will keep update my physique