- Lesson 3 -
How to Dramatically Double Your Strength and Muscle Gains…Overnight!!

Blake here from Building Muscle 101.

Today I am going to show you a method that will double your strength and muscle gains!! Use this method in combination with the 20 by 20 or consecutive set methods and you can expect to double your fat burning and muscle building results in half the time it normally takes! Yes it is that powerful. It is also super simple to implement. This method will push your body into new territory and tear down any training plateaus. The best thing about this method and the combinations (with 20 by 20 and consecutive sets) is that you never have to use super heavy weight!  This entire set up will cut your workout time in half and double your results – sound good?

I thought it would!

First, let me ask you a question. Which part of a given weight training movement builds the most muscle? If you guessed the negative portion (or the eccentric) of any given movement you’re right. Combine the correct amount of tension (weight) with the elongation of a muscle (eccentric part of the movement) and presto, you have the optimal conditions for muscle growth. I’m not going to get into the exact science here but it has been proven that the eccentric portion of any weight training movement causes the most trauma to muscle fibers (micro tears). When I say “trauma” I don’t mean it in a bad sense, I mean it in a way that increases the overall intensity of your program.

Remember, progressive intensity (trauma) to your muscles over a consistent period of time (week after week and month after month) will stimulate the most muscle growth. The eccentric part of a weight training movement is where you want to concentrate your efforts on.  Do this and you can expect big time results. Do this in combination with the 20 by 20 or consecutive set method and you will absolutely blow the roof off of your muscle gains (and fat burning).

So, what is the best way to use the eccentric part of a weight training movement. This depends but I personally love using a tempo style of training. That is, I split my movements up according to tempo at each part of my movement. For example, I will use the following tempo for the barbell curl:

3-0-1-0

This equal to 3 seconds eccentric – 0 seconds pause at the bottom – 1 second exploding up – 0 second pause at the top. This method will increase the overall intensity and work load for your muscles in a shorter workout period which will produce superior results.

Here’s a sample tempo style workout for your biceps and triceps:

Cable biceps curls
Set 1: 15 repetitions (warm up set using normal repetition tempo)
Tempo for remaining sets: 3-0-1-0
Set 2: 12 repetitions
Set 3: 12 repetitions
Set 4: 12 repetitions

Seated alternating hammer curls
Tempo: 3-0-1-0
Set 1: 15 repetitions
Set 2: 15 repetitions
Set 3: 15 repetitions

Preacher curls
Tempo: 3-0-1-0
Set 1: 15 repetitions
Set 2: 15 repetitions
Set 3: 15 repetitions

Triceps push down
Set 1: 15 repetitions (warm up set using normal repetition tempo)
Tempo for remaining sets: 3-0-1-0
Set 2: 15 repetitions
Set 3: 15 repetitions
Set 4: 15 repetitions

Seated overhead dumbbell extension
Tempo: 3-0-1-0
Set 1: 15 repetitions
Set 2: 15 repetitions
Set 3: 15 repetitions

EZ bar skull crushers
Tempo: 3-0-1-0
Set 1: 15 repetitions
Set 2: 15 repetitions
Set 3: 15 repetitions

This is a very effective biceps and triceps workout using a tempo style of training intensity. How much weight should you be using? You’re not going to be able to handle the same amount of weight that you’re used to so be prepared for that. To get the absolute best results you need to use a progressive style of training. Stage your progressions over 8 to 12 weeks using the following weight percentages.

Week 1: 30%
Week 2: 30% (increase repetitions by 2)
Week 3: 35%: Reset repetitions back to original count
Week 4: 35%: (increase repetitions by 2)
Week 5: 40%: Reset repetitions back to original count
Week 6: 40% (increase repetitions by 2)
Week 7: 50%: Reset repetitions back to original count
Week 8: 50% (Increase repetitions by 2)

Pretty simple right? Trust me, if you can use tempo style of training and consistently improve week after week, month after month you will achieve more muscle growth than you’ve ever achieved before. Yes, it is that powerful.

You do not want to miss my next email. I’m going to discuss how you can use a simple nutritional trick to double your muscle and fat burning results. This simple little trick will build off of what you learned in tip #2 (setting up your calorie intake) and show you how to use the power of nutrient cycling to double your results…OVERNIGHT!!

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