Weight / Fat loss

There is no one super exercise. there is no super set 20's or 100's for squats to promote testosterone etc. All, todate, myths.

Hypertrophy dosn't actually call for super heavy weights, most common protocols ask for around 70-85% of 1RM. Strength training calls for higher relative loads yet does not promote as much muscle growth.

I don't use gyms anymore as you might have noticed. Last year I visited as a guest, I squated (full depth) 180kgs. That is with over a year of not doing any weights or barbell squats. When I did frequent a gym, I only ever managed 160kgs. How did I manage that then? :P

I didn't say 'super heavy'. Lifting 75% of 1RM is heavy enough to make your whole body grow. I squatted those sort of percentages, just 3x5 a few times a week, and even my biceps grew (but not in an 'empty' plasma-based way).

Regarding your lifting prowess after a protracted hiatus, it was probably because your CNS wasn't jaded from regular gym work :p