At the moment I am concentrating strictly compound movements. I. E. Deadlifts, squats, bentover row, bench chest press amongst others. I have gained 12 kg in the last 6 weeks.
after this program I will move onto bodyweight exercises done in high reps with little breaks and more controlled movements to build muslce aswell control better movement of my body.
i have gained strength, size and have improved my speed in moving through skipping.