Unknown Weight Training Method that Burns More Fat and Builds More Muscle While Cutting Your Workout Time in HALF!!

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Here’s how to use the 20 by 20 method.

The idea is to perform 4 sets of 20 repetitions using 65% of your maximum counting to 20 in between each set.  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. Week after week, month after month you will keep getting stronger, building more muscle and burning more fat (with each passing workout). I’m going to show you how to set up your 20 by 20 progression. 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 Dumbbell Bench Press: 20 by 20 Method
  • Single Arm Cable Fly: Consecutive Set Method (I’ll be covering this method in tip #3)

Pretty cool right? This method is only a fraction of how I use my unique methods to produce a true fat burning and muscle building system. Why not schedule your free no obligation to talk with me one on one on how I can help set up your entire 3 month system!



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