- Lesson 2 -
How to Double Your Fat Burning and Muscle Building Results!!

Blake here from Building Muscle 101.

Today I’m going to show you a technique that will literally, double your muscle building and fat burning results…immediately. This method is so powerful that it will have an immediate effect on your workouts and appearance. If you can use this method properly and consistently improve in each of your workouts (using this method) you will see a drastic change in your appearance in only 6 to 8 weeks. This method will maximize your fat burning and muscle building results while economizing your valuable time. Using this method you can expect to cut your workout time in half while maximizing your results!!

Use this technique in conjunction with the the 20 by 20 method and you will drastically burn fat and build muscle. Trust me; if you can continuously improve each week for the next 8 to 10 weeks using these two methods alone, people are going to start accusing you of being on drugs because you’re going to look a lot different!

This is a rather simple technique but very intense if done properly. This method builds off the 20 by 20 method but is performed for single arm and leg movements such as the single arm cable curl or single leg press. Anytime I want to drop a lot of weight while building hard, lean muscle I use this method. Trust me, it works every time. The idea behind this method is to enhance muscle capacity which will burn fat WHILE building muscle. Using this method you will cut your workout time in half while forcing your muscles to work harder and harder.

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:

Consecutive Set Method

The idea is to perform 4 sets of 20 repetitions for a single arm or leg alternating back and forth with no rest in between sets. This method works best for single arm or leg movements such as a single arm dumbbell row or single leg press.

The method calls for one consecutive set with no rest at all. It’s pretty easy to follow – simply perform one set for your left arm (or leg) and perform another for your right arm (or leg) and without resting repeat.

Pretty simple eh?

Like the 20 by 20 method your goal is to perform 4 sets of 20 repetitions for each arm (or leg) using 65% of your maximum 1 repetition. If you can reach this goal you can expect HUGE muscle building and fat burning results!

Remember, your goal is to aim for 65% of your one repetition maximum performing 4 sets of 20 repetitions alternating between your left and right (arm or leg) with no rest at all.

Let’s use the single arm dumbbell row as an example. First, perform a light warm up (don’t count this set as a working set). Once you’ve finished the set, rest up for about 50 seconds. Your remaining sets will look as follows:

Set 1: Perform 20 repetitions for your left arm and once that set is complete perform 20 repetitions for your right arm; without resting perform set 2 in the same manner.

Set 2: Perform 20 repetitions for your left arm and once that set is complete perform 20 repetitions for your right arm; without resting perform set 3 in the same manner.

Set 3: Perform 20 repetitions for your left arm and once that set is complete perform 20 repetitions for your right arm; without resting perform set 4 in the same manner.

Set 4: Perform 20 repetitions for your left arm and once that set is complete perform 20 repetitions for your right arm;

Complete! Nice and simple right?

Like the 20 by 20 method, 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 consecutive set 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 more weight and repetitions over 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 big changes in your weight and appearance. 

Here’s how to do it over a 11 week period.

Week 1

Choose a weight that is 40% of your maximum. For example, if your maximum one arm dumbbell row is 60 pounds you will want to use 25 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. Rest for about 50 seconds.

Sets 1 to 4: Use only 40% of your maximum: Perform 15 repetitions for each arm using the consecutive set method.

Done!

Week 2

Choose a weight that is 40% of your maximum. For example, if your maximum one arm dumbbell row is 60 pounds you will want to use 25 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. Rest for about 50 seconds.

Sets 1 to 4: Use only 40% of your maximum: Perform 20 repetitions for each arm using the consecutive set method.

Done!

Week 3

Choose a weight that is 45% of your maximum. For example, if your maximum one arm dumbbell row is 60 pounds you will want to use 27 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. Rest for about 50 seconds.

Sets 1 to 4: Use only 45% of your maximum: Perform 15 repetitions for each arm using the consecutive set method.

Done!

Week 4

Choose a weight that is 45% of your maximum. For example, if your maximum one arm dumbbell row is 60 pounds you will want to use 27 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. Rest for about 50 seconds.

Sets 1 to 4: Use only 45% of your maximum: Perform 20 repetitions for each arm using the consecutive set method.

Done!

Week 5

Choose a weight that is 50% of your maximum. For example, if your maximum one arm dumbbell row is 60 pounds you will want to use 30 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. Rest for about 50 seconds.

Sets 1 to 4: Use only 50% of your maximum: Perform 15 repetitions for each arm using the consecutive set method.

Done!

Week 6

Choose a weight that is 50% of your maximum. For example, if your maximum one arm dumbbell row is 60 pounds you will want to use 30 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. Rest for about 50 seconds.

Sets 1 to 4: Use only 50% of your maximum: Perform 20 repetitions for each arm using the consecutive set method.

Done!

Week 7

Choose a weight that is 55% of your maximum. For example, if your maximum one arm dumbbell row is 60 pounds you will want to use 33 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. Rest for about 50 seconds.

Sets 1 to 4: Use only 55% of your maximum: Perform 15 repetitions for each arm using the consecutive set method.

Done!

Week 8

Choose a weight that is 55% of your maximum. For example, if your maximum one arm dumbbell row is 60 pounds you will want to use 33 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. Rest for about 50 seconds.

Sets 1 to 4: Use only 55% of your maximum: Perform 20 repetitions for each arm using the consecutive set method.

Done!

Week 9

Choose a weight that is 60% of your maximum. For example, if your maximum one arm dumbbell row is 60 pounds you will want to use 35 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. Rest for about 50 seconds.

Sets 1 to 4: Use only 60% of your maximum: Perform 15 repetitions for each arm using the consecutive set method.

Done!

Week 10

Choose a weight that is 60% of your maximum. For example, if your maximum one arm dumbbell row is 60 pounds you will want to use 35 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. Rest for about 50 seconds.

Sets 1 to 4: Use only 60% of your maximum: Perform 20 repetitions for each arm using the consecutive set method.

Done!

Week 11

Choose a weight that is 65% of your maximum. For example, if your maximum one arm dumbbell row is 60 pounds you will want to use 40 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. Rest for about 50 seconds.

Sets 1 to 4: Use only 65% of your maximum: Perform 20 repetitions for each arm using the consecutive set method.

Congratulations!!

You have completed the consecutive set method!!

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 repetition maximum using the consecutive 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!!  

As I mentioned earlier, to get the absolute best results, try using this method with the 20 by 20 method at the end of your workout.

For example, here’s a sample for training chest:

  1. Incline Bench Press: 20 by 20 Method
  2. Flat Bench Press: 20 by 20 Method
  3. Single Arm Cable Fly: Consecutive Set Method

This set up is a pure muscle building, fat burning system. Follow this type of program for 8 to 12 weeks using both, the 20 by 20 method and the consecutive set method and you’ll drastically change the way you look and feel!

You do not want to miss my next email. I’m going to discuss how you can possibly double your muscle gains with a simple alteration to your existing technique. Use this method with the 20 by 20 method and you will DOUBLE your muscle building and fat burning results!! Adding the next method (which you will receive in 5 days) to the consecutive set and 20 by 20 method is by far one of the most powerful muscle building and fat burning combinations you can use. Your next lesson will arrive in 5 days.

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!!



Most of my methods are greared towards maximizing results while cutting my gym time in half. I just don't have 2 hours to spend in the gym so I've developed systems that speed up the fat burning and muscle building process while cutting my workout times in half! It has taken me a long time to develop and test these methods but they all work!

If you're a busy professional, business owner, executive, manager or supervisor looking for fat burning and muscle building solutions that will maximize your results while cutting down your gym time why not schedule a FREE no obligation call with me. I will help you develop a 3 month system that will use my unique systems to get you into your absolute best shape!

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Yours in health,



Blake Bissaillion
Owner, Building Muscle101