Bruce Lee Muscle Training ( MARTIAL ARTS TRAINING )

Without a doubt, a great icon of martial arts, combat sports and physical development lovers is Bruce Lee, admired as much for his fighting skills as for his muscular and fibrous physique. In this article we will briefly review how he trained his muscles.

Let’s assume that Bruce Lee had a slim physique and was 1.70 meters tall, weighing 60 kilos. For this reason, Bruce Lee was obsessively dedicated to developing strength, power and speed, in order to compensate for his physique.



During the stage in which Bruce focused on gaining muscle mass, he reached 75 kilos, to achieve this he focused on Basic Exercises, knowing that these are the most appropriate exercises to achieve muscle growth.

Bruce trained 3 days a week, leaving one day off between each workout, with the following routine:

  • Push and Press 2 X 8-12
  • Biceps Curl with bar  2 X 8-12
  • Press after neck 2 X 8-12
  • Rowing with bar, standing 2 X 8-12
  • Squat with Bar 2 X 12-20
  • Rowing with Bar 2 X 8-12
  • Bench press with bar 2 X 8-12
  • Pullover with bar 2 X 8-12

With this complete routine, based on Basic Exercises, Bruce Lee managed to gain muscle mass and gain great strength.

This full-body routine, repeated over three days with a day of rest in between, is well suited for anyone who wants to achieve growth and gain muscle mass. It also promotes the natural creation of testosterone and growth hormone, reducing the percentage of body fat.




On the other hand, Bruce Lee had enviable strong and defined abs that he trained almost daily with 2 to 4 series of 3 to 5 exercises, such as trunk lifts, spins and twists, in addition to a strict diet.

Bruce Lee impressed with his legendary exercise called Dragon Flag.

A hard advanced exercise highly recommended once you have obtained abdominal strength.

The movement consists of concentrating your body as a block and keeping you horizontal to the ground with only your shoulders and upper back for support.

Lie on your back on a flat bench and grab the sides of the bench above your head with both hands.

Bend your knees and place your hips on the bench until your knees are above your chest.

Extend your legs above you so that your torso and legs are vertical to the ground. Your head and shoulders support your body weight.

Inhale and lower your legs and hips to the bench. Keep your body rigid, it should be in a straight line from your shoulders to your ankles.

Pause when your body is a few inches above the bench. Exhale and reverse the movement, pulling your legs and hips to an upright position.





Finally, this is a training routine that Bruce used when he went to Hak Keung Gym. A curious document that is almost 50 years old and in which we observe that the exercises that forged a myth that lasts 50 years later, Bruce Lee.


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