Raynx-

I must respectfully disagree with you, though I am 100% with you that squats is a must have in anybody's training regime (beginners - Mr. Olympia), I must suggest that it runs a close second to Deadlifts. For the simple reason that it recruits more muscle fibres, hence promoting more GH.

Since we are in this thread, allow me to voice my observation why some are not growing at their optimum rate:-
1) I see a lot of people doing a lot of isolation movements rather than compound movements. Sure it is difficult and gets your heart pounding, and hurts like s*** the next day, but nobody says that growth comes easy.

2) Range of motion - most only limit their movements to the strongest part of the body's mechanics. I seldom see anybody squat deep.

3) Controlled reps - a lot of guys swing the weights around to gain momentum for their lifts, though some advanced BB do it, but only to cheat on their last reps/set. best give these guys a wide berth in case their grip slips.

I guess most people (me included on some days) wants to grow, but are not willing to put in the effort and sacrifice. How I miss those days before fitness centres, where everybody give anybody a helping hand, instead of fitness instructors who dish out nonsense to the detriment of those who put their faith in them.