iron man

[kdrkid81]

ok so i just started my iron man program this week, my question is how can i get all of my muscles in my tris hit with one exercise and same with my bis??

[Warrior]

how can i get all of my muscles in my tris hit with one exercise and same with my bis??

Stick with the heavy free weight basics:

Triceps
Close Grip Presses
Parallel Bar Dips
Cambered Bar Extensions

Biceps
Barbell Curls
Dumbell Curls

[kdrkid81]

i cant use all 3 of those tri exercises only choose one right??

[l2elapse]

yea each muscle group gets 1 exercise

[Warrior]

i cant use all 3 of those tri exercises only choose one right??

Depends on who you are, how you train, what your diet is like and how many drugs you are on... but for most circumstances - doing them all every time would be too much volume. Switch it up... and when you finish one - you shouldn't have anything left for another heavy compound movement... IMO, doing less movements per training session with 110 percent effort is always better than performing more while dragging ass and losing focus.

I can start sweating my ass off with just one set... when I give the load everything I have. Just don't let physical or psycological barriers stop you too soon... your body will naturally resist the added effort - if you can push past that... it will be forced to grow. You don't need a lot of movements and time in the gym to be successful as a bodybuilder - you need a lot of heart and motivation to keep pushing through limits.