Log In
Challenge-banner Challenge-banner-mobile

Super Shredded 8 (SS8)

Burn fat fast with this lethal combination of high-intensity training techniques.

Super Shredded 8 (SS8)

If you’re looking to burn some serious fat and you’re not afraid of a little intensity, you’ve come to the right program. Super Shredded 8 (“SS8” for short) is an 8-week get-lean plan based mainly on supersets – but it’s so much more than that. If I had to sum up what Super Shredded 8 is, I would say it's a combination of my Show Time, 1-2-3 Lean and Un-Rested Development programs. That’s quite a hybrid, huh?

My Super-Man program uses supersets in which exercises for opposing muscle groups are paired together. With SS8, the supersets pair exercises for the same muscle group. This is technically called a “compound set,” a term coined by the late Joe Weider over 50 years ago. But nowadays, the lifting community basically calls any pairing of two exercises with no rest in between a superset, so I’ll stick with the more modern verbiage.  

Perfect Pairings – Get Shredded with Supersets

For each superset in SS8, one exercise is done with heavy weight for low reps and the other with light weight and high reps. In most cases, the first superset pairing per muscle group in a workout puts the heavy exercise first. Then, the order is reversed on the next pairing, where you’ll go light first. For many muscle groups, this second exercise pair is done as a pre-exhaust superset, with a single-joint (isolation) exercise serving as the light move followed by a heavier multi-joint (compound) exercise.

This bevy of training variables – light weight, heavy weight, supersets, pre-exhaust, compound moves, isolation moves – isn’t just for the sake of variety. There’s real science behind all of it. Supersets are employed because research shows that individuals who use supersets burn over 35% more calories during the workout and over 35% more calories after the training session, compared to those doing only straight sets.

As for the high-rep sets in SS8, these will instigate more calorie burning during the workout. Research from the College of New Jersey found that doing 10-rep sets burned more calories in the workout than sets of five reps. This makes sense since you perform more work when doing more reps. This is why I bumped the sets up to 30 reps on some exercises in the final two weeks of the program. This "more work" effect is also the reason I increased the total number of sets performed per workout in Weeks 5-8 – to keep you burning more calories as your body adjusts to the program.

After Burn – Heavier Weights for More Fat Loss

While torching calories during the workout is important, even more critical for dropping fat is the number of calories you burn outside the gym. Think of it this way: The longest workout will probably last two hours, tops. Out of a 24-hour day, those two hours are a very small percentage of it (less than 10%). Maximizing calorie burn in the remaining 22 hours can add up to some serious fat shredding in a short period of time.

This ability to burn calories post-workout is known scientifically as EPOC (excess post-exercise oxygen consumption). It refers to...

... Subscribe to read more!





Jim-head-2019

JimStoppani.com Membership

“I’ve laid the groundwork for you by doing the research in the lab to find out what really works, designing the programs and systems, creating the content, and developing the technology. My knowledge is your power – now it’s up to you to run with it and get the results.”


Get 30 Days For $1