So I recently did this with a couple of people and it was messy, one of them fell out of the leg press machine and lay on the floor in the middle of the Gym for 5 minutes (bit embarrassing really). “Quad Death Protocol” (Skool Edition) Goal: brutal quads, lungs on fire, dignity left on the leg press platform.Rest: keep it tight. 45–75s between sets unless stated.Rules: full ROM, controlled eccentrics, no half-reps unless it’s the final breakdown set and your soul has already left your body. 1) Leg Extensions (Pre-Exhaust From Hell) Warm-up: 2 lighter sets of 12–15, get blood in the knees, stop pretending you’re 18. Working Sets (3 rounds): - Set 1: 15 reps (2-sec squeeze at the top every rep) - Set 2: 12 reps (slow 3-sec lowering) - Set 3: 10 reps + drop set (drop weight once, rep out to failure) Optional cruelty finisher: last set, finish with 10 partials at the top. 2) Leg Press “40kg Ladder of Regret” Set-up: pick a starting weight you can do for 10 hard reps with full depth. One brutal ladder = 1 set - 10 reps (starting weight) - +40kg immediately: 10 reps - +40kg immediately: 10 reps - +40kg immediately: to failure - -40kg immediately: to failure - -40kg immediately: to failure - -40kg immediately: back to starting weight to failure - ✅ That’s one full up-and-down ladder set. Do this whole ladder set 3 times total.Rest: 2–3 minutes between ladder sets (you’ll need it, hero). Form rules (non-negotiable): - Feet mid-platform, shoulder width - Controlled down, no bouncing - Depth: thighs to at least parallel (or lower if your hips allow) - 3) Hack Squat or Smith Machine Squat (Tears Included) Pick one. 3 sets: - 8–10 reps heavy-ish - Immediately into 10 slow reps (3-sec down) - Immediately into 10 bottom-half partials Rest 90 seconds. Try not to see God. 4) Walking Lunges (Because You Still Look Too Happy) 2 rounds: - 20 steps total (10 each leg) - Then bodyweight burn-out: 20 more steps without stopping

⚡ LIMITLESS vs Standard Energy Supplements LIMITLESS (NMN + Resveratrol) Bottom line:LIMITLESS doesn’t “force” energy. It supports the systems that produce it naturally, making it ideal for athletes who care about performance today and longevity tomorrow. ❓ FREQUENTLY ASKED QUESTIONS What is NAD+ and why does it matter? NAD+ (Nicotinamide Adenine Dinucleotide) is a coenzyme involved in normal cellular energy metabolism and mitochondrial function. It plays a key role in converting nutrients into usable cellular energy. NMN is a precursor to NAD+, meaning it supports the body’s natural NAD+ production pathways. Is LIMITLESS a stimulant? No. LIMITLESS contains no caffeine or stimulants. It is designed to support energy production at the cellular level rather than stimulating the nervous system. When is the best time to take LIMITLESS? LIMITLESS can be taken any time of day. Many users prefer: - Morning (to support daily energy metabolism) - Alongside their first meal - During fasting protocols (non-stimulant) Consistency matters more than timing. Can I stack LIMITLESS with other supplements? Yes. LIMITLESS is designed to be stack-friendly and works well alongside: - Fat burners - Recovery supplements - Magnesium - Peptides or performance protocols Because it is non-stimulant, it does not contribute to overstimulation when stacked correctly. Can I take LIMITLESS on rest days? Absolutely. LIMITLESS is intended for daily use, including rest days, as it supports foundational cellular processes involved in recovery and energy metabolism. How long before I notice benefits? As a foundational supplement, results are gradual and cumulative. Many users report improved recovery and sustained energy with consistent use over several weeks. Individual responses may vary. Is LIMITLESS suitable during cutting or fasting phases? Yes. LIMITLESS is often used during cutting or fasting protocols because it does not rely on stimulants and supports energy metabolism without adding calories.

“How often should you train each muscle group per week? The fitness world has been arguing about this for decades like it’s politics, religion, and football all rolled into one. Some swear by once a week and going to war. Others preach two, three, even four times a week like volume is a personality trait. In this video I’m breaking down what actually matters: recovery, intensity, volume, your lifestyle, your age, your stress levels, and how your body responds. Because the real answer isn’t what some bloke on Instagram says, it’s what you can recover from and progress on consistently. By the end, you’ll know how to find the frequency that works best for you, not what works best for everyone else.” www.littlesupplementcompany.com

This was done over a year ago, but is still pretty useful to anyone hitting the gym and wanting to maximize gains.

NASTY pre-exhaust, old-school, advanced chest workout… the kind that makes your pecs feel like they’ve been hit by a stolen Transit van. This is for experienced lifters only. If your “advanced” is doing incline press once a month then scrolling Instagram between sets, leave now. 🧨 THE “CHEST IS A CRIME SCENE” PRE-EXHAUST WORKOUT (Advanced) ✅ Goal Pre-fatigue the pecs so they take over the presses, not your shoulders/triceps.This is old school bodybuilding pain science. Lovely. 🔥 WARM-UP (5–7 mins) - Band pull-aparts x 30 - Scap push-ups x 15 - Light cable flyes x 20 (slow + squeeze) - 2 ramp-up sets on your first press Your job here is to wake up the chest, not set a PB on the warm-up like a psychopath. 1) PRE-EXHAUST: Cable Flye (High-to-Low) 4 sets x 12–15Tempo: 3 sec stretch + 1 sec squeezeRest: 45–60 sec ✅ Cues: - Chest up, shoulders down - Slight bend in elbows - Stretch like you mean it - Squeeze like you’re trying to crack a walnut in your pecs - Last set: drop set x 2 drops(12–15 reps → drop weight → 8–12 reps → drop weight → 8–12 reps) 2) PRESSING POWER: Incline Dumbbell Press (Old-School Heavy) 4 sets x 6–10Rest: 90 secLast rep should be a grind but CLEAN ✅ Cues: - 30° incline (not a shoulder press) - Dumbbells down to the outside of chest - Pause 1 sec at the bottom - Drive up and squeeze in Last set: rest-pause - Hit 8 reps - Rest 15 sec - Hit 3–4 more - Rest 15 sec - Hit 2–3 moreYou’re welcome. - 3) CHEST DOMINATION: Machine Press or Hammer Strength Press 3 sets x 10–12Tempo: controlled + hard squeezeRest: 75 sec ✅ Cues: - Set seat so handles line up mid-chest - No bouncing - Keep elbows slightly tucked - Think: “bend the handles together” Last set: “1.5 reps” x 8(Down → halfway up → back down → full up = 1 rep) 4) MID-CHEST MASS: Flat DB Press (Constant Tension) 3 sets x 10–12Rest: 75 secTechnique: Don’t lock out fully (keep tension on pecs) ✅ Cues: - Smooth reps - Deep stretch - Don’t turn it into a triceps party