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Blake here from Building Muscle 101.

Congratulations on taking your first steps to drastically improving your fat burning and muscle building efforts. I am 100% confident that if you apply this technique to most of you major compound movements you will burn twice as much fat and build twice as much muscle is half the time!!

Today, I’m going to show you an unknown method so powerful that if you perform this technique for 8 to 12 consecutive weeks and consistently increase the intensity for each week you can expect to double your fat burning and muscle building results! Yes, it is that POWERFUL! This method is one of my own unique creations that I’ve developed over my 30 plus years. I personally use this technique and it allows me to drop 20 to 25 pounds in one month, build hard lean muscle and gain strength. I also use this method for most of my clients and each one of them experience HUGE results. Using this method you can expect:

- To cut your workout time in half
- Get stronger
- Burn more fat
- Build more muscle

How does this method work?

Ok, we know that if you want to build muscle you need to succeed in one of three areas:

- Perform more repetitions in your current workout using same weight and rest periods than you did in last week’s workout;
- Use more weight in your current workout using the same repetitions and rest periods than you did in last week’s workout; Or
- Use less rest time in between sets in your current workout using the same repetitions and weight than you did in last week’s workout

If you can accomplish just one of three of these variables and consistently improve on a week by week basis you will build muscle, get stronger and burn fat. Most programs are structured using one of three of these variables. For example, a standard 5 x 5 program will use variable #2 which calls for a pure strength building protocol. For the most part, a strength program (such as the 5 x 5 program) may work (for natural weight trainers) up to a certain point.

HOWEVER…

At some point in time a person will run into a plateau. There is only so much strength a person can achieve in a given time frame. For example, if a person continually adds more weight for variable #2 there will come a time where they simply cannot add additional weight! Once that happens, the body simply stops improving and we all know that in order to build muscle and burn fat, the body needs to be continuously improving on a week by week (consistent) basis.

I’ve figured out a way that uses not one, not two but all three variables which turns your body into a fat burning, muscle building machine over an 8 to 12 week period. This method is so powerful that if you use it on a consistent basis and keep improving week after week you can expect to see HUGE results in just 6 short weeks. This method is so simple to use that you don’t need a fit bit, timer or anything like that. I call this method the:

The idea is to perform 4 sets of 20 repetitions using 65% of your maximum counting to 20 in between each set. Pretty simple eh? All you have to do is perform 4 sets of 20 repetitions counting to 20 in between each set as your rest period. This is your goal! Once you reach this goal you can expect to really start building muscle and burning fat! **Remember, your goal is to aim for 65% of your one repetition maximum performing 4 sets of 20 repetitions resting only 20 seconds in between each set. **

Give as follows:

Warm up

Set 1: Perform 20 repetitions: Count to 20 once the set is finished and proceed to set 2:

Set 2: Perform 20 repetitions: Count to 20 once the set is finished and proceed to set 3:

Set 3: Perform 20 repetitions: Count to 20 once the set is finished and proceed to set 4:

Set 4: Perform 20 repetitions: Complete

Nice and simple right?

As I mentioned, this is a progressive system. Adding a progressive element to this method is the real key here and will NEVER allow your body to run into a plateau. You will just keep building more muscle and burning more fat with each passing workout. I’m going to show you how to do just that. The real goal here is to get to 65% over your maximum using the 20 by 20 method. However, you will not be able to just jump right in. We need to give your body a starting point and continuously and consistently add in the 3 progressive elements into the program OVER a certain period of time. It generally takes about 3 to 5 weeks for your body to get accustomed to this method. For weeks 6 to 10 you will start to notice huge results!

Here’s how to do it over a 10 week period.

**Week 1**

Choose a weight that is 40% of your maximum. For example, if your maximum bench press is 150 pounds you will want to use 60 pounds. Your first set will be a warm up using about 20% to 30% of your maximum. Here’s your week 1 set up:

Warm up: Choose 20% to 30% of your maximum: Perform 20 repetitions.

Set 1: Use only 40% of your maximum: Perform 15 repetitions and once the set is complete count to 45. Proceed to set number 2.

Set 2: Use only 40% of your maximum: Perform 15 repetitions and once the set is complete count to 45. Proceed to set number 3.

Set 3: Use only 40% of your maximum: Perform 15 repetitions and once the set is complete count to 45. Proceed to set number 3.

Set 4: Use only 40% of your maximum: Perform 15 repetitions.

Done!

**Week 2**

Choose a weight that is 40% of your maximum. For example, if your maximum bench press is 150 pounds you will want to use 60 pounds. Your first set will be a warm up using about 20% to 30% of your maximum. Here’s your week 1 set up:

Warm up: Choose 20% to 30% of your maximum: Perform 20 repetitions and rest about 50 seconds.

Set 1: Use only 40% of your maximum: Perform 20 repetitions and once the set is complete count to 40. Proceed to set number 2.

Set 2: Use only 40% of your maximum: Perform 20 repetitions and once the set is complete count to 40. Proceed to set number 3.

Set 3: Use only 40% of your maximum: Perform 20 repetitions and once the set is complete count to 40. Proceed to set number 3.

Set 4: Use only 40% of your maximum: Perform 20 repetitions.

Done!

**Week 3**

Choose a weight that is 45% of your maximum. For example, if your maximum bench press is 150 pounds you will want to use 65 pounds. Your first set will be a warm up using about 20% to 30% of your maximum. Here’s your week 1 set up:

Warm up: Choose 20% to 30% of your maximum: Perform 20 repetitions and rest about 50 seconds.

Set 1: Use only 45% of your maximum: Perform 15 repetitions and once the set is complete count to 35. Proceed to set number 2.

Set 2: Use only 45% of your maximum: Perform 15 repetitions and once the set is complete count to 35. Proceed to set number 3.

Set 3: Use only 45% of your maximum: Perform 15 repetitions and once the set is complete count to 35. Proceed to set number 3.

Set 4: Use only 45% of your maximum: Perform 15 repetitions.

Done!

**Week 4**

Choose a weight that is 45% of your maximum. For example, if your maximum bench press is 150 pounds you will want to use 65 pounds. Your first set will be a warm up using about 20% to 30% of your maximum. Here’s your week 1 set up:

Warm up: Choose 20% to 30% of your maximum: Perform 20 repetitions and rest about 50 seconds.

Set 1: Use only 45% of your maximum: Perform 20 repetitions and once the set is complete count to 30. Proceed to set number 2.

Set 2: Use only 45% of your maximum: Perform 20 repetitions and once the set is complete count to 30. Proceed to set number 3.

Set 3: Use only 45% of your maximum: Perform 20 repetitions and once the set is complete count to 30. Proceed to set number 3.

Set 4: Use only 45% of your maximum: Perform 20 repetitions.

Done!

**Week 5**

Choose a weight that is 50% of your maximum. For example, if your maximum bench press is 150 pounds you will want to use 75 pounds. Your first set will be a warm up using about 20% to 30% of your maximum. Here’s your week 1 set up:

Warm up: Choose 20% to 30% of your maximum: Perform 20 repetitions and rest about 50 seconds.

Set 1: Use only 50% of your maximum: Perform 15 repetitions and once the set is complete count to 25. Proceed to set number 2.

Set 2: Use only 50% of your maximum: Perform 15 repetitions and once the set is complete count to 25. Proceed to set number 3.

Set 3: Use only 50% of your maximum: Perform 15 repetitions and once the set is complete count to 25. Proceed to set number 3.

Set 4: Use only 50% of your maximum: Perform 15 repetitions.

Done!

**Week 6**

Choose a weight that is 50% of your maximum. For example, if your maximum bench press is 150 pounds you will want to use 75 pounds. Your first set will be a warm up using about 20% to 30% of your maximum. Here’s your week 1 set up:

Warm up: Choose 20% to 30% of your maximum: Perform 20 repetitions and rest about 50 seconds.

Set 1: Use only 50% of your maximum: Perform 20 repetitions and once the set is complete count to 25. Proceed to set number 2.

Set 2: Use only 50% of your maximum: Perform 20 repetitions and once the set is complete count to 25. Proceed to set number 3.

Set 3: Use only 50% of your maximum to start: Perform 20 repetitions and once the set is complete count to 25. Proceed to set number 3.

Set 4: Use only 50% of your maximum: Perform 20 repetitions.

Done!

**Week 7**

Choose a weight that is 55% of your maximum. For example, if your maximum bench press is 150 pounds you will want to use 80 pounds. Your first set will be a warm up using about 20% to 30% of your maximum. Here’s your week 1 set up:

Warm up: Choose 20% to 30% of your maximum: Perform 20 repetitions and rest about 50 seconds.

Set 1: Use only 55% of your maximum: Perform 15 repetitions and once the set is complete count to 20. Proceed to set number 2.

Set 2: Use only 55% of your maximum: Perform 15 repetitions and once the set is complete count to 20. Proceed to set number 3.

Set 3: Use only 55% of your maximum: Perform 15 repetitions and once the set is complete count to 20. Proceed to set number 3.

Set 4: Use only 55% of your maximum: Perform 15 repetitions.

Done!

**Week 8**

Choose a weight that is 55% of your maximum. For example, if your maximum bench press is 150 pounds you will want to use 80 pounds. Your first set will be a warm up using about 20% to 30% of your maximum. Here’s your week 1 set up:

Warm up: Choose 20% to 30% of your maximum: Perform 20 repetitions and rest about 50 seconds.

Set 1: Use only 55% of your maximum: Perform 20 repetitions and once the set is complete count to 20. Proceed to set number 2.

Set 2: Use only 55% of your maximum: Perform 20 repetitions and once the set is complete count to 20. Proceed to set number 3.

Set 3: Use only 55% of your maximum: Perform 20 repetitions and once the set is complete count to 20. Proceed to set number 3.

Set 4: Use only 55% of your maximum: Perform 20 repetitions.

Done!

**Week 8**

Choose a weight that is 60% of your maximum. For example, if your maximum bench press is 150 pounds you will want to use 90 pounds. Your first set will be a warm up using about 20% to 30% of your maximum. Here’s your week 1 set up:

Warm up: Choose 20% to 30% of your maximum: Perform 20 repetitions and rest about 50 seconds.

Set 1: Use only 60% of your maximum: Perform 15 repetitions and once the set is complete count to 20. Proceed to set number 2.

Set 2: Use only 60% of your maximum: Perform 15 repetitions and once the set is complete count to 20. Proceed to set number 3.

Set 3: Use only 60% of your maximum: Perform 15 repetitions and once the set is complete count to 20. Proceed to set number 3.

Set 4: Use only 60% of your maximum: Perform 15 repetitions.

Done!

**Week 9**

Choose a weight that is 60% of your maximum. For example, if your maximum bench press is 150 pounds you will want to use 90 pounds. Your first set will be a warm up using about 20% to 30% of your maximum. Here’s your week 1 set up:

Warm up: Choose 20% to 30% of your maximum: Perform 20 repetitions and rest about 50 seconds.

Set 1: Use only 60% of your maximum: Perform 20 repetitions and once the set is complete count to 20. Proceed to set number 2.

Set 2: Use only 60% of your maximum: Perform 20 repetitions and once the set is complete count to 20. Proceed to set number 3.

Set 3: Use only 60% of your maximum: Perform 20 repetitions and once the set is complete count to 20. Proceed to set number 3.

Set 4: Use only 60% of your maximum: Perform 20 repetitions.

**Week 10**

Choose a weight that is 65% of your maximum. For example, if your maximum bench press is 150 pounds you will want to use 100 pounds. Your first set will be a warm up using about 20% to 30% of your maximum. Here’s your week 1 set up:

Warm up: Choose 20% to 30% of your maximum: Perform 20 repetitions and rest about 50 seconds.

Set 1: Use only 65% of your maximum: Perform 20 repetitions and once the set is complete count to 20. Proceed to set number 2.

Set 2: Use only 65% of your maximum: Perform 20 repetitions and once the set is complete count to 20. Proceed to set number 3.

Set 3: Use only 65% of your maximum: Perform 20 repetitions and once the set is complete count to 20. Proceed to set number 3.

Set 4: Use only 65% of your maximum: Perform 20 repetitions.

Congratulations!! You have completed the 20 by 20 method!!

Do you see how this method uses all 3 muscle building and fat burning variables to consistently and continuously allow a person to improve?

For the remainder of your training cycle you will continue to use this format and aim for the ULTIMATE goal of performing 4 set of 20 using 70% to 75% of your one repetitions maximum counting to 20 in between each set. If you can get to this point by weeks 13 or 14 of your training program you will be a fat burning and muscle building machine!!

Now, you may be thinking that the first couple of workouts are pretty light and simple. This method has been engineered that way. Remember, this is a progressive system and NOT meant to reach your maximum in 3 weeks. You will achieve the absolute best results if you start from scratch and over the course of 12 weeks condition your body to:

**Use more repetitions in a continuous fashion;****Use more weight in a continuous fashion;****Reduce the amount of rest in between sets in continuous fashion**

For the best results, try using this program for at least two of your exercises per session. For example, here’s a sample for training chest:

- Incline Bench Press: 20 by 20 Method
- Flat Bench Press: 20 by 20 Method
- Single Arm Cable Fly: Consecutive Set Method (I’ll be covering this method in tip #3)

This set up is a pure muscle building, fat burning system. I’ll be going over my other creation, the consecutive set in tip #3. Believe me; you don’t want to miss that one!!

What’s in store for your next lesson?

I’m going to be providing you a neat method to figure out how you can lose 20 pounds in 6 short weeks. I’m going to provide you with a cool technique to figure out how much you need to be eating and how much exercise you need to be performing to lose 20 pounds in 6 short weeks!! You can expect this tip in another 5 days. Remember, the information I’m letting you in on is NOT offered anywhere else. This information is only available to Building Muscle 101 subscribers. Let your family and friends know and get them signed up!

If you can implement all the tips and methods that you are going to be receiving over the next 12 weeks you will become a fat burning and muscle building machine!!

You can only get it here so remember to keep an eye out for my email and make sure it doesn’t go into your spam folder because you’re going to want to see this next method!!

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Yours in health,

Blake Bissaillion

Owner, Building Muscle101