“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

🕶️ BLACK OPS BIOHACKING: Longevity + Anti-Aging Hacks That Actually Work (aka: how to stay deadly and stop your joints sounding like bubble wrap) Everyone wants “anti-aging”… but most people mean “I want to look good, move well, feel sharp, and not fall apart at 47.”Cool. Let’s do that. Longevity isn’t one magic pill (sorry). It’s a stack of boring fundamentals + a few savage upgrades that actually move the needle. 🔥 The REAL “Secrets” of Longevity (No fluff) If you ignore these, your supplements are basically expensive decorations. ✅ 1) Lift weights (don’t negotiate with weakness) Muscle = longevity tissue.Strength training protects: - metabolism - hormones - joints - posture - confidence - and your ability to get off the sofa without making a noise Target: 3–5 sessions/week ✅ 2) Zone 2 cardio (the mitochondria builder) Nobody wants to do it. Which is why it works.Easy pace cardio improves: - heart health - insulin sensitivity - cellular energy output - “not dying early” stats Target: 2–4 sessions/week (20–40 mins) ✅ 3) Sleep like it’s your job No supplement beats: - 7–9 hours - consistent bedtime - dark/cool room Bad sleep ages your face, wrecks hormones, and makes your body heal like a pensioner. ✅ 4) Protein + micronutrients Want better skin, joints, recovery and lean tissue? Protein target:1.6–2.2g per kg bodyweight/day. ✅ 5) Sunlight + steps + stress control You don’t need monk-level meditation.You need daily movement + natural light + not living on caffeine + rage. 🧬 Skin + Joint “Operator Armour” Stack Now the fun part. 🍊 1) LSC Vitamin C (the collagen enabler) Vitamin C is essential for collagen formation. Without it, your body can’t “build” properly. What it helps with: - skin firmness and glow - connective tissue support - recovery and resilience - How to use: - 1000mg/day is plenty for most people - also get it from food (berries, citrus, peppers) 💧 2) Hyaluronic Acid (hydration + cushion)

🚀 Enclomiphene: The “Signal Booster” That Helps Your Body Make Its Own Testosterone (Not borrowed. Not injected. Not shut down.) If you’ve been feeling like your engine’s running on low power mode… ✅ tired all the time ✅ gym progress slower than a queue at the Post Office ✅ libido missing in action ✅ motivation flat ✅ mood all over the place ✅ focus? gone …then it might not be that your body can’t produce testosterone. It might be that your brain isn’t sending the right signals. That’s where Enclomiphene comes in. 💥 What Enclomiphene Actually Does (In Human Terms) Enclomiphene is a SERM (Selective Estrogen Receptor Modulator). Instead of giving your body testosterone from the outside like TRT injections… 👉 it helps your body switch its own testosterone production back on. It works by blocking estrogen receptors in the hypothalamus + pituitary (your hormone “control tower”). This basically tricks the brain into thinking:📉 “Estrogen is low… testosterone must be low too…” So the brain responds by pushing out the signals your testes need: ✅ LH → triggers testosterone production ✅ FSH → supports sperm production & fertility ✅ Why Enclomiphene Gets People Excited 🔥 1) Natural Testosterone Restoration This isn’t “borrowed hormones”.This is your system working properly again. 👶 2) Fertility Friendly Big difference vs TRT:TRT can suppress fertility pathways.Enclomiphene can support them. So if you want performance + fertility still online… this matters. 💪 3) Muscle + Performance Potential Some clinical data shows men taking 25mg gained roughly: 🏋️ +2.3kg (5lbs) of lean mass in 12 weeks Not magic.Just the body finally running with the right signal strength. ⚡ 4) Avoids “Hormonal Shutdown” Because it works within your natural pathways, it’s often seen as a more sustainable option than blasting external testosterone and hoping your system wakes up later. 🧠 5) Cleaner Than Clomid Enclomiphene is a purified form that removes zuclomiphene (the part of old-school Clomid linked with nastier side effects).