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. 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.
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 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 — to keep you burning more calories as your body adjusts to the program.
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. 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 the fact that after workouts, you take in more oxygen for recovery purposes, which in turn burns more calories.
One problem with doing only light-weight high-rep sets is that they don't keep your calorie burning up very high after the workout.
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The specific type of supersets used in SS8 are actually compound sets , which simply means that both exercises in the superset pairing train the same muscle group two chest exercises, two leg exercises, two back exercises, etc. The other distinguishing feature of SS8 supersets is the use of pre-exhaustion , where a single-joint isolation exercise is performed before a multijoint compound move as a means of exhausting the target muscle group and promoting greater growth. For the most part, the second superset pairing for each muscle group employs pre-exhaust, while the first involves traditional exercise order compound move before.
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