Ok so i started weightlifting in June this year. I spent 4 months doing splits, protein shake, eating like a beast, everything a good little weightlifter should do. With one exception, my gym didn't have a squat rack. I thought to myself, psh its only one excersise it can't be that important, so i left them out.
I was DEAD WRONG!
After 4 months, i had gotten literally no where. I had made no gains what so ever. So i got fed up and decided to start all over, new workout, new gym, new schedule, even new protein.
So i switched to a different gym and put squats and more compound lifts into my workout. and HOLY SH*T!
I started on Stronglifts 5x5 and in one month I've gained 20lbs, my squat has gone up 60 lbs, my row has gone up 85lbs, and my bench has gone up 50lbs. IN ONE MONTH!
To anyone starting out or struggling, do more squats, do them with good form, and i guarantee you will see results.
Begining of Sept.-
Row: 185lbs( I can row my own weight F*** YEAH!)
Simply put DO SQUATS!