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Superset training guide for men

Superset is the most effective exercise program to increase your muscle growth. With a short time, you can maximize the exercise so that it can increase your muscle growth.

In this article, will be given the pattern of superset training to train the hand muscles as a whole. This exercise program uses 8 types of movement and 2 types of superset to form your triceps and biceps muscles. The superset used is the same muscle superset (same mucle group) and the opposite muscle superset (antagonic muscle group). Choose a day where you have completed the lower and upper body exercises, so in this training session you will only focus on the hand exercises only by using the superset training pattern.

A. Superset Antagonic Muscle

1. Superset 1 [4 Sets] [12 Reps]

· Dumbell Bicep Curl

· Seated Dumbbel Triceps Extension

2. Superset 2 [4 Sets] [12 Reps]

· Hammer Cur

· Two Arm Dumbbell Kickback

B. Superset Same Muscle

1. Superset 1 [4 Sets] [10 Reps]

· Skull Crusher

· Triceps Pressdown

2. Superset 2 [4 Sets] [10 Reps]

· Standing Cable Bicep Curl

· Cable Rope Hammer Curl


1. Pause break between superset done 20-30 seconds, no break breaks between types of exercise.

2. Use the maximum load, no objection and no relief. Make sure the load you use can help complete all set and reps that have been determined.

3. This exercise pattern is not for beginners.

see also my training program for men Health Blog And Reviews


The reasons to start exercise from now on

It is undeniable that exercise is very important for the health of your body. Starting from heart healthy, increase energy, to maintain the rest and weight. Importantly, WHO advises adults aged 18-64 years to exercise medium intensity at least 150 minutes per week, can be a way to relax, cycling, and even do the homework that is draining.

But, if you need more motivation, the following 8 reasons might make you get up from the couch and start exercising now.

1. Sports Reduce the Risk of Alzheimer's Disease or Dementia

Dementia or dementia can stalk anyone, especially the elderly. This disease is a mental deterioration disorder that usually attacks the memory as well as cognitive abilities. The good news is that regular exercise is one of the best ways to combat the disease.

A number of studies have found an association between physical activity and the risk of dementia. But, it turns out the sport has more benefits than that. In fact, aerobic exercise helps increase the volume of the hippocampus, the part of the brain that plays a role in memory.

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2. Sport Helps Your Skin Looks Beaming

Your skin feels dull? Exercise! When doing physical activity, your skin also get the benefits. The flow of blood and oxygen to the surface of the skin increases, and the toxins in the body get out through the sweat. In addition, research shows that exercise can inhibit even reverse signs of aging. So you want to stay young, right?

3. Your Life Becomes More Colorful

Squeezing sweat in the gym can also help keep your bed warm. Exercise can increase your stamina and self-esteem that will boost your performance in bed. In addition, women who are accustomed to exercise generally have a more active sex life and can achieve orgasm faster than women who do not exercise. Meanwhile, exercise also reduces the risk of erectile dysfunction in men.

4. Sports Can Lower Your Appetite

A recent study found that high intensity exercise suppresses the secretion of ghrelin, the brain hormone that causes the desire to eat. That means, exercising into your daily routine can reduce your desire for snacking. So, when you are stressed, tired or bored, leave your snacks and switch to sports.

5. Your Mood Becomes Better

Physical activity not only improves mental health, but also becomes an effective mood booster. This reason certainly makes perfect sense, because exercise triggers the secretion of endorphins, a chemical compound that relieves pain while enhancing positive emotions. So, if you're sad or disgusted, exercise will make you feel better.

6. Physical Activity Reduces Cancer Risk

Breast cancer is one type of cancer that lurks millions of women in Indonesia. When there is no powerful drug to treat it, the best thing we can do is prevent it. One of the most proven ways to prevent cancer above is to exercise regularly.

Having an active physique makes it easy for you to maintain your weight, which is an important factor for lowering your risk of breast cancer, especially after menopause. In addition, regular exercise in men can also reduce the risk of prostate cancer in men.

7. Symptoms of PMS Reduced

If you suffer from painful premenstrual and menstrual symptoms, it's time to fight it through exercise. A combination of high intensity and moderate exercise can help reduce the symptoms of PMS that you feel, including fatigue and depression during menstruation.

8. Sport Extends Your Age

Exercise not only increases your lifestyle level, but also can prolong life. Research from WHO revealed that by exercising for 150 minutes per week, the expectation of a person's age can increase between 3.5 to 4.5 years. So, are you ready to live longer through the sport?


Overeating instant noodles is dangerous for health

For lovers of instant noodles, samyang may not be foreign food products in their ears. Moreover samyang have a characteristic that adds popularity, the spicy sensation that accompanies this food.

Unfortunately, because it contains pig DNA fragments, a number of sam products are withdrawn from the Indonesian market. But regardless of the content, eating instant noodles alone is proven not healthy.

What is the impact of consuming excessive instant noodles? The following exposure as summarized Health, Monday (19/06/2017).

1. Obesity
Prof. Dr. Endang L Achadi, MPH, Dr.PH from Department of Nutrition Faculty of Public Health University of Indonesia, consume instant noodles are not healthy because the nutrition is not balanced.

"There are even other advantages, especially carbohydrates and fats derived from oil marinade, resulting in obesity," he explained.

Especially in one pack of instant noodles, contained calories can reach 500 calories, so it can add calories absorbed by the body. This is a nutritional line from Lagizi, Jansen Ongko, MSC, RD.

"Instant noodles can also trigger obesity because the calorie content is high enough and often consumed more than one packet and mixed with other ingredients such as corned beef," he said.

2. Diabetes
Instant noodles are claimed to contain high levels of preservatives, dyes, flavoring and salt. Plus instant noodles have a process many times so easily absorbed and increase blood sugar levels. This is expressed by nutrition experts from Pertamina Hospital, dr Titi Sekarindah, MS, SpGK.

That is why he often has to give food restrictions mi to patients, especially those with diabetes, obesity and patients who are easy to increase levels of triglycerides or fat levels in the blood, because it will worsen the condition of the three.

On a separate occasion, Dr Prasna Pramita, SpPD from Mayapada Hospital Lebak Bulus also revealed that instant noodles should be avoided by hypertensive patients considering its high salt content.

"It's all there must be MSG, so it must be high salt," he said.

3. Indigestion
This disorder is commonplace when instant noodles are cooked undercooked, along with spices. "If eaten in a condition of half-baked stomach and stomach is not ready," explained Dr. Ari Fahrial Syam dr, SpPD-KGEH, MMB., Digestive health experts from RS Cipto Mangunkusumo.

Plus, instant noodles made from wheat flour and substances developers and preservatives that are claimed to cause gas. "The spice is also usually can stimulate the stomach irritation because there is spicy," he continued.

Let alone half-baked, instant noodles are consumed in a mature state can cause problems in the stomach in certain people. In certain cases, most eating instant noodles also cause difficult bowel movements due to fiber elements are also less.

4. Heart disease
A study conducted by the Harvard School of Public Health, Boston in 2014 found that instant noodle fans experienced an increased risk of metabolic syndrome due to the content of salt, unhealthy saturated fat and sugar in the same instant noodles.

This risk generally occurs in women who consume instant noodles twice a week. Metabolic syndrome itself is an indicator of a number of chronic diseases such as stroke, diabetes and heart disease.

To avoid the risk, Prof Lisa Young, a nutritionist from New York University who was not involved in the study, mentioned two things: "First, do not take it every day.

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5. Kidney disorders
Described Rita Ramayulis, DCN, MKes, in a pack of instant foods, including instant noodles there are about 1,200-1,500 mg of sodium, while the body needs only 500 mg a day.

"Sodium functions to regulate fluid balance, if excessive process so interfere with kidney work," he said.

Furthermore, Rita added, when kidney function decreases, the blood vessels become inelastic and rigid. This is what will eventually lead to the risk of hypertension, heart attack, stroke until death.

"Not to mention if added corned beef and sausage that contains high fat, both are also difficult to digest, so it will also burden the working of digestive organs," he added.