I actually got started working a out a little before the new year, the day after Thanksgiving, doing the 12-week Shortcut to Size Program. Trim Healthy Mama really works, but I wanted a break from it while still continuing my health and fitness journey. Trim Healthy Mama has made my mind and body feel better than I have in years, but to be honest, I got a little burnt out by cooking too many complex meals (and desserts!) and constantly making sure that my meal was an S, or E, or FP. 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.One of my goals for 2017 was to start exercising regularly. This bevy of training variables – light weight, heavy weight, supersets, pre-exhaust, compound moves, isolation moves – isn’t just for the sake of variety. 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. Then, the order is reversed on the next pairing, where you’ll go light first. In most cases, the first superset pairing per muscle group in a workout puts the heavy exercise first. Perfect Pairings – Get Shredded with Supersetsįor each superset in SS8, one exercise is done with heavy weight for low reps and the other with light weight and high reps. 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. This is technically called a “compound set,” a term coined by the late Joe Weider over 50 years ago. With SS8, the supersets pair exercises for the same muscle group. My Super-Man program uses supersets in which exercises for opposing muscle groups are paired together.
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. 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 you’re looking to burn some serious fat and you’re not afraid of a little intensity, you’ve come to the right program. So, let's get into what SS8 is all about! Now that I have that formal introduction out of the way, I’m interested in YOU.
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Dre on how to train, eat, and supplement more effectively. I’ve also authored and co-authored several books on training and nutrition and consulted such celebrities as Dwayne "The Rock" Johnson, LL Cool J, and Dr. Basically, I was the one writing and validating every article published in those magazines related to workouts, meal plans, and why supplements worked and didn't work – based on actual science. After Yale, I was the Senior Science Editor for Muscle & Fitness, Flex, and Muscle & Fitness Hers magazines for over a decade. I’m actually a PhD and a former Yale School of Medicine researcher in exercise science and biochemistry. Don't let common stereotypes and misconceptions deceive you. If you’re a beginner, consider my Beginner to Advanced Program before taking on Super Shredded 8.
The supersets pair single-joint and multijoint exercises in varying orders (including pre-exhaustion), with both relatively heavy and light weights used in each superset. Summary: Super Shredded 8 is an advanced-level training program that uses same-bodypart supersets (compound sets) exclusively, along with Tabata HIIT cardio incorporate into every workout.Cardio: 1-2 Tabata intervals between muscle groups during workouts.Rest Periods: 1 minute between supersets in Weeks 1 and 2 45 seconds between supersets in Weeks 3 and 4 30 seconds between supersets in Weeks 5 and 6 0-15 seconds between sets in Weeks 7 and 8.Rep Ranges: In Weeks 1 and 2, 9-10 reps for heavy sets and 12-15 reps for light sets in Weeks 3 and 4, 7-8 reps for heavy sets and 16-20 reps for light sets in Weeks 5 and 6, 5-6 reps for heavy sets and 21-25 reps for light sets in Weeks 7 and 8, 3-4 reps for heavy sets and 26-30 reps for light sets.
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