The Bruce Lee Workout Page – Fitness and Strength Training

Bruce Lee doing bicep curls with a barbellBruce Lee gave so much advice in his relatively short time as a professional martial artist and fitness instructor. Fortunately he left many notes and journals that have now been made into books, so that we know a lot about Bruce Lee training methods and philosophies.

“Above all, never cheat on any exercise; use the amount of weight that you can handle without undue strain.” – Bruce Lee

Bruce Lee divided his routine into specific martial arts training to enhance his martial arts prowess, i.e. weight training, calisthenics, cardio fitness and stretching. If you combine this Bruce Lee workout with a fitness plan you will get excellent results very quickly.


Each day Bruce Lee would train to improve his physique and his martial ability. However, Bruce Lee also stated that it was important to never train the body so hard on any given day, to the point where the body is too weak on the following days to train more or to fight.

From a martial perspective it is essential to never over-train, as although in the long term intensive training can make the body stronger quicker, in the short term it is not a good martial practice to leave yourself weak to fight.

Bruce Lee
Bruce Lee

Here we look at his weight training routines including isometrics, his abdominal workouts, we take a brief look at his cardio routines and stretching. Finally we present a review of The Art of Expressing the Human Body, a fantastic book that provides so many insights into Bruce Lee’s life and training. First we take a look at his training philosophy.

There is little doubt that if you follow in the footsteps of Bruce Lee, training as hard as he did and eating a nutritious and healthy diet like Bruce Lee, then you will quickly master your own body and never have any weight issues again.

One thing is certain, and that is Bruce Lee knew how to  exercise very effectively, to the point that he had zero body fat. He was in amazing shape, and Bruce Lee weighed around 141 lb (64 kg), and was 172 cm (5 ft 8 in) tall. Note, his BMI was 21.4, which is mid-normal. What he lacked in fat he made up for in pure muscle! Losing weight is easy with a Bruce Lee style workout.

The Bruce Lee Training Philosophy

“Above all, never cheat on any exercise; use the amount of weight that you can handle without undue strain.” – Bruce Lee


This quote is still valid for all forms of weight training exercise today. Firstly, good form is essential, whether you are lifting weights, stretching, performing bodyweight exercises or practising martial arts. Bruce Lee obviously had a very good grounding in the importance of good form, as kung-fu, and other martial arts, use “forms” for training and honing fighting techniques.

Good form is essential in martial arts, as it can help to determine the strengths and weaknesses of a student, condition the body to react and move in the correct way, as well as strengthen the muscles, ligaments and joints. Poorly executed form can lead to poorly executed martial application, which can be fatal.

Bruce Lee was interviewed on the Pierre Berton Show in 1971. The interview starts with the the question of Bruce Lee making films in Mandarin, when he can only speak Cantonese. Surprising, in the early Bruce Lee films the voices are dubbed, as the early Bruce Lee films were first shot without sound.

“To me, a motion picture is motion. You gotta keep the dialogue down to a minimum” Bruce Lee, 1971.

Then they discuss the secret of the success of the Big Boss, namely that it broke the mould because the fighting was real. Bruce talks about how martial arts has deep meaning to his life – and that martial arts have shaped all parts of his life.

“Martial Arts include all the combative arts like karate, Judo, Chinese kung-fu, Aikido .. some have become sport, but some not, such as kicking to the groin, jabbing fingers to eyes.” Bruce Lee, 1971.

On being asked if he could break five or six pieces of wood with his hand or foot, Bruce Lee replies,”I’ll probably break my foot.”

Bruce then talks about his theory of the “art of expressing the human body“. Combining instinct and control to have harmony, to prevent either becoming mechanical or wild – unnatural naturalness, or natural unnaturalness.

“Under the sky, under the heaven, there is but one family. It just so happens that people are different” Bruce Lee, 1971.


At the end of the video he talks about how style is meaningless, and that he does not teach style. Everyone has two arms and two legs, so for fighting, style is only restrictive.

In the end of this part Bruce Lee talks about “The Warrior”, and how martial arts are relevant in Westerns, but not the modern world, as now people carry guns.

Good Form Was Vital For Bruce Lee

In the Bruce Lee Workout, form is very important. Poorly executed form not only reduces the effectiveness of an exercise, but it can also cause injury by placing too much pressure in the wrong areas. Also, to cheat on an exercise, is to cheat your own body of obtaining the optimal workout during any given session.

Bruce Lee’s weight training routine evolved during his career. In his early days, his emphasis was on traditional martial arts workouts and bodybuilding, especially forearm training, and he supplemented his diet with protein drinks. Later on, he started to simplify his training. He realized that rather than the isolation exercises favored by bodybuilders, he needed to perform compound weight training exercises to increase his overall strength and condition. Bruce Lee’s weight reduced after he gave up the bodybuilding routines in favor of more traditional compound and cardio training.

Since weight training involves repetitions, a great deal of energy must be exerted. Therefore, weight training should be practiced only every other day.” – Bruce Lee


This quote is interesting, as it seems to move away from his traditional approach of not working the body so much that you are weakened. So, although he was moving away from the bodybuilding routines, he was also moving away from pure martial arts. The Bruce Lee Workout should be intensive enough to require adequate recovery days.

Bruce Lee suggested that you should train at most once every other day, or three days per week, with an extra rest day at the weekend. For Bruce Lee, the most important aspect of his new weight training routine was that he could still train his martial arts and practice endurance/cardio training on the other days.

Bruce Lee adopted a cross training methodology, in that he believed fitness training should have three key elements: stretching for flexibility; weight training for strength; and cardiovascular for endurance. Cross training became a key element in Bruce Lee workouts.

Bruce Lee’s Weight Training Routines

This Bruce Lee workout helps you to build explosive strength and power. Bruce introduced the concept of strength training for martial arts to many people, especially to those in Hong Kong, who would only use traditional martial arts training.

Bruce Lee Clean and Press – 2 sets of 8 reps

The clean and press is a classic weight lifters exercise. Unlike bodybuilding exercises, which work muscles in isolation, Bruce Lee’s weight lifting/power lifting exercises work muscles together, i.e. they are compound movements. Bruce Lee performed clean and presses in a very intensive fashion, that is, without rest between reps. This made the exercise a cardio and endurance exercise as well as a weight training exercise.

In the clean and press a barbell is lifted from the floor, and in one explosive movement the weight is lifted up to rest on the front of the shoulders – this is the clean. Afterwards, the weight is then pressed upwards, and held overhead. It is then lowered to the floor in one movement, and repeated. A good form is essential in the clean and press, it is also important not to attempt to lift too much weight, as injuries to the lower back are common in poorly executed clean and presses.

Bruce Lee Barbell Squat – 2 sets of 12 reps

The squat is one of the most important compound exercises in the Bruce Lee Workout, especially for martial artists. It develops a solid base and core. In the standard squat, which should always be performed in a squat rack for safety, a barbell is placed across the shoulders and a squat is then performed. Bruce Lee advised there should be no pause in the lowest position, instead as soon as your thighs reach a horizontal position, you should rise again to a standing position. The squat works the hips, glutes, hamstrings, calves and quads.

Bruce Lee Barbell Pullovers – 2 sets of 8 reps

The barbell pullover is a weight training exercise that is less common these days. It is the classic rib-box expander. To perform a pullover you should lie on a flat bench, hold a barbell with a shoulder width grip overhead, and then lower it backwards behind your head, keeping the elbows slightly bent. The bar should be held as far back as it is comfortable. Some people can touch the floor behind them with the bar, but this is not recommended without adequate training. Use a light weight to start with, as this is a deceptively difficult movement.

Bruce Lee Bench Press – 2 sets of 6 reps

No weight training session would be complete without a bench press. Many martial artists actually advise against the bench press as it expands the rib cage, which is a weakness in fighting. Bruce Lee taught that a fighter should aim to develop a solid set of ribs, which can take strikes. Performing many bench presses and pullovers can open the ribs too much, so if you plan to fight competitively, do not place too much emphasis on these exercises.

Bruce Lee Good Mornings Exercises – 2 sets of 8 reps

Bruce Lee was a fan of the good morning exercise. The exercise involves holding a barbell across the shoulders and then bend forward, keeping the legs and back straight. This exercise can be very dangerous if you do not warm up and attempt to use too much weight. Really good mornings can be performed with good results with just an empty bar. Bruce Lee damaged his back doing good mornings exercises – he did not damage it in a kung-fu challenge match, as portrayed in the film Dragon!

Bruce Lee Barbell Curls – 2 sets of 8 reps

Curls are the other staple weight training exercise along with bench presses. Everyone seems to want bigger biceps. For martial arts styles that involve grappling, grabbing, pulling and throwing, a good pairs of guns come in very useful. So perform bicep curls in each training session to build up the guns. Bruce Lee Workout aims to increase your pulling power.

Change the Routine and Exercises to Suit Your Needs

With any weight training, it is important not to get into a rigid routine. After a while of training, you will hit a plateau and training will no longer produce the same gains, if any, that it once did when you were weaker and less fit. For this reason, it is essential to add new exercises. So, train with dumbbells instead of barbells at times, change the weight and number of repetitions etc. to give the body a new challenge and a new spurt of growth.

Bruce Lee’s Isometric Training Workouts

Bruce Lee adopted many different exercise workouts during his short but intensive martial arts career. Although he became famous for his well chiseled muscles, which were once compared to warm marble, he also used many exercises derived from more traditional kung-fu training, which involve holding a weight steady for a period of time. Possibly the most famous kung-fu isometric exercise is the horse stance, which is simply a squat that you hold. Sounds easy, try it.

Bruce Lee’s Isometric Training Workout

This Bruce Lee workout routine is a simple routine using 8 different isometric exercises. Each exercise is performed just once. The aim is to work to maximum effort in each exercise for 6-12 seconds.

To perform these Bruce Lee exercises you need a power cage or a similar weight training bench with a bar that is too heavy to move. If you have enough weights you can put them all on a bar so that it is too heavy for you to lift. This can actually aid your training, as rather than knowing it is impossible to move the bar, you can tell yourself that if you push harder, you may move it!

  1. Press Lockout. Set a bar in a power cage at about 3 inches below your lockout position for a shoulder/military press. Grasp the bar as you would normally for a press, and then push the bar upwards as hard as possibly for 6 to 12 seconds.
  2. Press Start. This is the second position for the press. Start with the bar at chin height, just above the lowest position on your usual military press. Exert maximum force for 6 to 12 seconds.
  3. Rise on toes. Set the bar in a position just above your shoulders where you can touch it enough to apply pressure when on tip toes. Then position yourself under the bar, rise on toes, and push the bar as hard as possible for 6 to 12 seconds.
  4. Pull. The bar is set in a similar position to where you start an upright row, just below waist level. Stand in front of the bar and with a shoulder width grip, pull it upwards as hard as possible while also rising on your toes for 6 to 12 seconds.
  5. Parallel Squat. Set the bar at the lower position of a barbell squat at the point where your thighs are parallel to the floor. Position yourself in the usual squat position and then try to lift the bar as you would in a squat. Push as hard as you can for 6 to 12 seconds.
  6. Shoulder shrug. Position the bar in the power cage at the start of the shoulder shrug position, so that you can grab the bar but with the shoulders down. Then with all your effort attempt to perform a shoulder shrug.
  7. Deadlift. The isometric deadlift is performed with the bar about 2 inches below your knees. Then perform the usual deadlift with your feet set shoulder width apart, hips down and back flat, pushing as hard as possible with the legs and pulling up for 6 to 12 seconds.
  8. Quarter squat. The second squat position. Set the bar about 4 inches below your standing position in a barbell squat. Position yourself, and then push upwards on the bar as hard as possible for 6 to 12 seconds.

See weight training exercises for descriptions and guides on performing these.

As you can see, in principal the exercises are easy. All are performed for 6-12 seconds. Remember that you are aiming to work to failure still, in that you will be putting so much effort into pushing or pulling the isometric bar that by the time your reach 10 seconds your muscles should be screaming in pain.

To perform these isometric exercises well you need to first really learn the moving versions, as form is very important and unless you have performed squats and deadlifts before, you may position yourself incorrectly resulting in a muscular injury. Bruce Lee always emphasized good form over brute force.

If you perform these exercises with maximum effort then one set of these exercises may be enough for you. Do not underestimate how much work the muscles are doing in not moving an object. Your body will be attempting to get all of your muscles to work together to move the stationary bar.

Isometric exercises should not replace other weight training exercises. Remember also that diet and nutrition are vital to strength and muscle development. What makes this type of training so different is that you only have your body and willpower to listen to. Nothing moves, you just push and sweat! If Bruce Lee said it worked for him, then there is a good chance that it will work for you too.

Bruce Lee’s Ab Exercises

Bruce Lee upper body and absBruce Lee’s abdominal muscles were quite exceptional – what young man into fitness doesn’t want Bruce Lee abs? They were very well defined, well developed, and very solid. Lee’s waist was very thin, with almost no fat at all. Bruce Lee followed some simple rules to ensure that his abs stayed in great shape. The main rules are:

  1. Diet is the most important thing when building abs. Learn how to eat in order to build muscle and keep off fat. A high protein and low carb approach is a great way to build muscle and lose fat.
  2. Losing fat is the second key. If you have a layer of fat over your abs you will never see them no matter how good they are.
  3. Work your abs like any other muscle. Add weight constantly so you don’t stagnate.

Bruce Lee taught that abdominal exercises never reduce the waist

Bruce Lee Abdominal Training Tips

Bruce Lee dragon flag leg raises

Bruce Lee himself often used to comment on how he worked out on his abs. In doing so he helped other people build their own. Bruce learnt how to build abs from champion bodybuilders, and spent many years perfecting the art of abdominal development. He believed that the abs were vital to provide balance and strength in the body.

“The abdominal and waist region coordinate all parts of the body and act as the center of generator. Therefore, you can promote the ability to control the body’s action and master your will more easily.” Bruce Lee.

One of the best tips that he offered, which has been tried and tested many times over the years, is that you should always curl your body up as if rolling up a newspaper when doing a crunch.

Do not sit up and down like a see-saw, but curl your upper body up starting with your head, then neck, then chest. Keep your abdominals engaged (tensed) and your attention focused on them at all times. Do not simply go through the motions.

Lee concentrated on five exercises for stomach and abdominal development. He found that these were the best exercises to help build and maintain perfect six-pack abs. He would also only perform 1-3 different exercises on any one day, and very rarely perform all five in the same session nor on the same day.

Bruce Lee’s 5 Favorite Ab Exercises:

  • Waist twists – 4 sets of 90 repetitions
  • Sit-up twists – 4 sets of 20 repetitions
  • Leg raises – 4 sets of 20 repetitions
  • Leaning twists – 4 sets of 50 repetitions
  • Frog kicks – 4 sets of 50 repetitions

Also Bruce also performed these core exercises:

  • Roman chair sit-up
  • Leg raises (excellent for the lower abs)
  • Side bends

It is important to work fast while concentrating on good form. When you can no longer perform any more full repetitions, continue with smaller movements, such as abdominal crunches, which give improved muscle development and definition.

Bruce Lee was also a firm believer in static concentrations, which involve tightening the stomach muscles for short bursts and then relaxing.

Most importantly, Bruce Lee taught that abdominal exercises never reduce the waist, i.e. there is no reduction in fat. For this, diet and nutrition is key.

Bruce Lee further developed this routine, adding additional sets of sit-ups, side bends, leg raises, “flags,” twists and back bends to his abdominal workout regimen.

The “flag” exercise was a complex movement that Lee devised for working the abdominals harder. While lying on a bench, he would grasp attached uprights with both hands and raise himself, supported only by his shoulders. Then, with his knees locked straight and his lower back raised off the bench, he would perform leg raises.

Bruce Lee’s Success with Abdominal Training

In addition to what we have learned from Bruce Lee, there have been many other tried and tested methods of exercising and bodybuilding. Here is a summary of the concepts required for developing excellent abs:

Bruce Lee preformed both cardio and weight training (high and low intensity) every single day. In doing this he lost a lot of muscle, but mainly he burned off fat. This was the main reason that his abs looked so good. There was barely a shred of fat covering them.

Bruce ate a good diet and a lot of protein. He was an advocate of eating a post workout protein shake and used to experiment with lots of different ingredients. Recent research has proved that post workout shakes drunk within 30 minutes of exercise provide maximum benefit.

Lee firmly believed that proper nutrition was essential for developing the perfect set of abs. What you eat determines the thickness and density of the outer tissue covering the abdominal muscles. Once the excess fat has been worked off through a calorie controlled diet combined with aerobic and endurance fitness training, the abs are then relatively easy to maintain through a good healthy diet and regular abdominal exercising.

He did a lot of martial arts and was especially adept at kicking. Lots of the muscles used to power a kick come from the core region and as such he worked his abs out in different ways.

He was constantly changing his abs routine, which meant that his abs never become too efficient at performing the same exercise. Overall this all helped him to achieve a very complete development.

Bruce Lee’s final advice is to exercise abs daily, and that with patience and perseverance, results will be seen in time. This advice goes against what many athletes and bodybuilders advise. Today people suggest that you treat your abdominals as any other muscle and ensure that it is rested for at least 2 days after exercising.

Beyond Bruce Lee Fitness Training

This was by no means Bruce Lee’s only workout and weight training routine, but it formed the foundation, the core, of his strength training later in his career. If you want to start to train like Bruce Lee then perform the Bruce Lee Workout at least once per week.

In loving memory of Bruce Lee: the little dragon

Bruce Lee’s Stretching Exercises

For Bruce Lee stretching was a vital component of his daily fitness routine. The same rule really applies to all forms of exercise, from martial arts to track and field, weight lifting to gymnastics, plus sports from cricket to NFL. The benefits of stretching are numerous and can aid you for years to come.

Stretching helps to prevent injury while training and competing and also increase range of motion, which can increase the work and benefit of exercising. For many martial artists stretching is just about kicking higher, but really stretching plays a more important role than just that.

Routine Pre-Workout Stretches

According to Herb Jackson, one of his training partners, stretching was the only set routine that he performed before a workout. His workouts were often varied and spontaneous, but the stretching was specific and regimented. He also was famous for stretching almost constantly while working on set. People have commented that he would be reviewing some footage and rather than sit, would stand with one leg up on a chair to help keep himself loose for the next scenes.

To view one of Bruce Lee’s stretching routines, watch his film Way of the Dragon. In the final act, before fighting Chuck Norris on the Roman Coliseum, he performs one of his pre-fighting warm up and stretches. Unlike many other action movies, what Bruce displayed on film was true to his methods.

Bruce Lee shares his reasons to stretch

  • Stretch for improved health and fitness. Strong and supply joints are essential to being healthy and fit.
  • Reduce injury. A greater range of motion means that you are less likely to put the weakest points under too much strain when working out or competing.
  • Stretching is a good way to warm up and prepare the muscles for the task ahead
  • Stretching after a workout can reduce muscle soreness and quicken recovery
  • Being more flexible makes you a better athlete
  • A good stretch routine should be a pleasure to perform, and is a great way to start or finish the day

Ideally you should stretch for 10 to 15 minutes before your main workout, but after warming up. As part of a stand alone fitness regime, you should aim to stretch 4 times per week to help strengthen and tone the body. Pilates and yoga can be considered advanced forms of stretching for this purpose.

When stretching, you should apply constant gentle pressure that increases over time. Do not bounce. Always relax into the stretch. When doing seated forward stretches look forwards, not down, to avoid hunching the back.

Bruce Lee’s favorite stretches

These stretches are performed as a warm up by most martial arts clubs today. These were also Bruce’s standard stretches (photos coming soon!):

  • Seated Hamstring Stretch – stretches the rear thigh muscle
  • Hurdlers Stretch – stretches the hamstrings and groin
  • Seated Groin Stretch – opens the hips and stretches the groin and inner thighs
  • Standing Hip Stretch – stretches the hip and buttocks
  • Lunging Stretch – stretches the hips, buttocks and front thighs
  • Thigh Stretch – stretches the large muscles on the front of the thighs
  • Calf Stretch – stretches the back of the lower legs
  • Lower Back Stretch – vital stretch to warm up the lower back before exercising.
  • Side Stretch – stretches the muscles along the core

In addition to stretching muscles, it is also wise to “limber up” before exercising. This involves loosening the muscles with small gentle exercises. Typically the neck, shoulder, wrists, knees and ankles are limbered up and gentle stretched. This helps to get the blood flowing and warm the tendons.

References and Resources:

  • The Art of Expressing the Human Body (see our book review)
  • “Warm Marble – The Lethal Physique of Bruce Lee” by John Little”
  • “From Icon to Lifestyle, the Marketing of Bruce Lee” A New York Times piece on Bruce Lee.

Further Reading

143 Comments on “The Bruce Lee Workout Page – Fitness and Strength Training”

  1. sushovan das says:

    I practice martial art.I am very slim and very low in body weight . I want a muscular body and want to develop my body structure. so what kind of supplements and protein shakes do i take? There are a lot of supplements in the market but which one is the best ? and one thing i am not so much powerful and my bones are very weak according to my age ? So how do i make my bones strong? Because several times i got injury in my bones during practice. please inform me.

  2. MotleyHealth says:

    Sushovan, I would suggest that before you look to supplements you should look at your diet. If your bones are weak then maybe your diet is deficient in calcium. Do you eat plenty of fresh fruits and vegetables? Leafy greens are great for calcium, as is broccoli.

    For supplements, take daily a multi-vitamin and mineral supplement plus a protein supplement to aid with muscle growth. But remember, supplements are no a substitute for a healthy well balanced diet – they are there to *supplement*.

    Keep training, eat well and rest well, and you will get stronger, bones and muscles!

  3. Does it seem like this work out is low on the reps. I mean Bruce Lee was very strong without having overly volumous muscles. However, it seems that this work out would give you a lot of bulk as the reps are very low.

  4. Kyle Matthew says:

    I wanted to ask how to get a Bruce Lee body. I study martial arts and do weight training using total body workouts. My question mostly points out on diet. Can I succeed in getting six pack abs if I just stick to the normal 3 times a day scheme? (breakfast, lunch, and dinner) Bruce ate mostly multiple meals but he ate mostly healthy food. I don’t have such luxury as I’m still living with my parents. So at some point, not as healthy as he would eat. With much exercise, cardio and weights as well as practising martial arts, can a moderate breakfast, lunch and dinner be a good diet in increasing my metabolism? during those times, i can get more than 4 hours between meals so that my stomach can digest.

  5. MotleyHealth says:

    Check out our Bruce Lee Workouts and Bruce Lee Diet pages. Remember that Bruce had unique genetics, and your body type may be very different. Also, nutrition and bodybuilding methods have moved on since Bruce, although he was a real pioneer in some respects. Work hard, keep changing your workout and eat healthy. The basic rules to get a body like Bruce Lee: Lots of intensive cardio sessions, compound weight training, zero junk food.

  6. Bruce lee was trying to concentrate on power and strength along with speed and stamina. So doing heavy weights for 6 reps giving him power and strength then doing a lot of cardio and flexibility training to give him speed and endurance. Which is why he didn’t gain bulk. Also other factors like diet and the amount of time he spend doing cardio and weights can be considered .

  7. Deon Barnes says:

    Hi, there my name is Deon i’m 17 years old and I want a bruce lee type body, and I do martia arts um How can I get that lean muscle look so I can get alot of speed I mean my eating habits I know are poor but I don’t have any weight im around 126 pounds, so should I wait for the next time that I use the bathroom to get started again for a good diet?or well the main thing is what should I start off with first before anything then eventually add up? Motley Health. I see that you posted zero junk food well how can I get it out my system, and thank you ^^.

  8. Deon Barnes says:

    Also could you post a good diet i’ve read the book but im terrible about know what’s good for me to eat.

  9. MotleyHealth says:

    Deon, some of his diet information is already post in our article “the Bruce Lee Diet“. As for getting junk food out of your system, it will come out as nature intended! The key is to stop putting it in. And start a good diet now! Never wait for the right time, otherwise the right time never comes.

  10. MotleyHealth says:

    Don’t forget that genetics play a role in how you respond to training. Not everyone will bulk up on this type of workout, and not everyone will look like Bruce after doing this workout either!

  11. Deon Barnes says:

    Hey Motley it’s me Deon Barnes again lol.What I wanted to say was you have all of bruce lee’s weight training tips, but it doesn’t work well if you don’t tell us of all of his isometric excercises as well as well as his workout equipment it would be very helpful if you could thank you please respond back

  12. Well, H Guy, the truth is that Bruce Lee said once on a video and also on one of his books: “Perform every repetition quicker as possible”
    That means, you wont get any kind of bulk, just get the muscle stronger and so on…

  13. Would the Romanian Deadlift be a good substitute for the Good Morning?
    Oh and thank you MotleyHealth for recommending this strength training category =]

    Bruce Lee is the greatest lol

  14. This page is like a GOD send. Thank you for compiling this resource of priceless information.

  15. MotleyHealth says:

    No problem. Remember to tell you your friends and training partners about it.

  16. shamsuddeen says:

    please help me with the tips for leg flexibility thanks

  17. MotleyHealth says:

    Ernie, I think that the Romanian would be a better option.

  18. Ernie, that’s true… The Romanian is more effective and much more safer than deadlift..

  19. Constantinos Azas says:

    The question is, how much weight? If it’s too heavy(you can do just 2setsx8reps) you can move fast thus only slow twitch muscle are used. If it’s too light (you can do 2x20reps easy) you don’t seem to gain strength. Maybe doing 1 week heavy(6-12reps) and 2 weeks light (20-30reps). If you think about it, you train your abs (20-30 reps, bodyweight) and they don’t seem to grow but they get stronger after a month or two you can add an extra 5kg plate. I guess it’s trail and error as bruce lee did. As i read all this book, there’s a comment of Don Inosanto saying “Everyone said that weight training = buld , but Bruce Lee just beat them to it” . But again i also read that he quit the weight training on different muscle and continue just on compound ones. Trail and Error …..

  20. Constantinos Azas says:

    Correction to my post above:
    “you cannot move fast thus only slow twitch muscle are used”

  21. MotleyHealth says:

    I think that you have hit the nail on the head there. All weight training routines should just be considered a guide. You have to determine what works for YOU. Different people respond to different focus, people plateau at different stages.

    Compound is certainly the favored approach for athletes and martial artists. Isolation is really just for bodybuilders! Muscles have to work together to be effective, and supporting/stabilizing muscles need to be strong enough to do their job, otherwise the whole system will collapse under the pressure. You are only as strong as your weakest link (or muscle).

  22. Was unsuccessful in locating Bruce Lee’s cardio workout?

  23. MotleyHealth says:

    I know that he used to run, but really he spent so much time do punching and kicking drills I guess this formed the bulk of his cardio. He used to do something like 2000 punches a day. But we shall see what additional info on Bruce we can find.

  24. Constantinos Azas says:

    He was doing pyramid punches with dumbells. 0-2-4-6-8-10-8-6-4-2-0 (in lb) 100 with each dumbbell. As for cardio, running/bicycling but mostly rope jumping.

  25. I can’t believe you are promoting the atkins diet, god motley health my arse. I think Bruce would laugh at this article.

  26. MotleyHealth says:

    Hi Michael, good point, it has been amended to say high protein / low carb to help build muscle. I think what was meant by Atkins was that a reduction in sugar helps to lose weight (which is does) although as we know from more recent studies, in the long term Atkins does not fair better than any other type of diet. However, most bodybuilders and athletes reduce carbs and increase protein when they are cutting, and reduce calories too.

  27. Ok thats sounds better,How about using G.I. concepts instead?
    I did not mean to be rude sorry for the earlier comment.

  28. I have been following Bruce since I was old enough to understand martial arts and working out. although I’m only 20, his workout has helped me reach goals I never thought possible. I mean my punches are fast as my kicks and my body has been built for strength and speed. So, thanks to those who have posted your opinions and advice about all of his workouts and eating habits. I’m glad I wondered across this website with fellow Bruce Lee enthusiasts.

  29. mehdi pira says:

    Hi there, mehdi’s the name ,jeet kune do’s the game.I have been doing jeet kune do for some years.I just wanted to know if Sifu Bruce exercised on Horse-stance.If yes ‘how long? and how often?

  30. MotleyHealth says:

    A good question, but cannot find an answer. Horse stance is not mentioned (at least I could not find mention of it) in The Art of Expressing the Human Body, and this is possibly the best resource on how Bruce trained. Hopefully one of our readers will have some info. that we have not been able to find?

  31. Deon Barnes says:

    Uh MolteyHealth I see that you have more excercises about Bruce Lee which are awesome,but I was hoping maybe you could put down like the kind of streches he did, and the different cardio excercises performed.

  32. Martialmadness says:

    I was wondering if someone had some advice, i have recently started a training regime of weights, the workout above, 3 days a week (not consecutive) and body wieght exerices everymorning, (pull ups, press ups, sit ups etc) i am 18, 6’2 and weigh little more than 10 and half stone, yet i am toned, not big, but i have definiton, wondering how long it takes to start noticed a difference in size, although im not tryin to get big, just fast and strong, but a little size wud b gd. any help ?

  33. MotleyHealth says:

    For size you need to lift more reps and ensure that you are eating a healthy protein rich diet, plus get plenty of rest/sleep. Diet and rest is vital for growth. How long? It depends on many factors. Some say that doing too much cardio slows growth, so it may take you longer. But remember to focus on improving martial ability. Size will come.

  34. DeathinShadows says:

    Martialmadness. I would like to assist but it’s difficult without having your goals. Are you a martial artist or are you only after the “look”? DO you want functional strength or simply to build some muscle and again look good? If you are a martial artist which martial art are you doing? Traditional or Modern? Reason I ask these questions is that I’ve been doing traditional martial arts for 20 years and there are certain aspects that shouldn’t and can’t be ignored when training the way you do. You say you want to be fast, but weight training is not speed training. You need to train for explosive speed which cant be done with free weights. You can only accomplish that much and then you hit a ceiling. I will be glad to assist you just give a more detailed breakdown what you do in terms of martial arts, your bodybuilding reps, your cardio workouts and if you can the basic outline of your diet as well.
    Other than that training takes a long time. There are NO quick fixes no matter what you do. You need to start thinking in terms of years and not months or weeks. Look forward to hear from you. Cheers

  35. MartialMadness says:

    DeathinShadows. I am Currently doing a modern martial art, which is basically a mixture of Karate, Kickboxing And JU-Jitsu at a local club not far from me, i use free weights that i have at home and are currently doing about10 reps at a time for bench, curls etc. but for rows, squats and deadlifts i am doing 12, my strenght has increased already and i have gained a few pounds. my diet is a well balanced diet not to much of one thing, but i like to eat a lot of rice to help with the weight, but high protein is also included to keep my strenght up. i want functional strenght and not to be big a bulky like a steroid head, i want quick powerful movements, i try to use speed training alot, but need advice on how to do this, as i only have a punch bad and sparring mitts that i can use with my bro who is a thai boxer. your help is much appreciated.

  36. MartialMadness says:

    i forgot to add…2-3 sets on the weights…

  37. MartialMadness says:

    and also, my cardio is about 10min skipping warm up, and 15min punch bag warm down…although this needs to be improved on..any ideas for this would be execllent…cheers

  38. I’m actully training with free weights, and I have already 2 years. I read a lot of bodybuilding and martial arts. A LOT. To prevent overtraining and training with maximum effort and better well to train clever.
    I train with kung fu, traditional. I train with the “12 animals” system, wing chung, xing yi, and a bit of bagua & chang chuan.

    I always changing my rep range. I shouldn’t get bulk because my martial arts. But I can get in shape and stronger with free weights. One week I train with reps between 4-6. And the next week I might be training with 10-20.

  39. this workouts r da best!!!!!R.I.P Bruce Lee

  40. DirgeofGabriel says:

    Hello, in regards to this workout, what about isolation of shoulders and triceps? I know you can get some shoulder workout from the clean and PRESS (which ends in a military press), and the bench uses triceps, but what about shoulder presses or skull crushers or even dips? I find it odd there are mo specific exercises for these muscle groups.

    I’ve heard boxers don’t do many shoulder exercises because they get good shoulder strength from constant punching, so they don’t overtrain, but I’m talking here just straight weight/strength and not necessarily what other exercises you do outside the weights room.

    I would assume a lot of punching power comes from shoulders/triceps, where you’d use your biceps for trapping/grappling etc?

    Also, I agree swapping the good mornings for the deadlift. It’s a lot safer and in the long run you can lift a lot more.

  41. MotleyHealth says:

    These exercises were the ones done by Bruce according to The Art of Expressing the Human Body. Bruce favored compound exercises over an isolation, and the weight training did indeed only compliment his other martial arts training. Concentration on isolation exercises would risk overtraining. He used to also perform thousands of punches everyday!

  42. brutilist says:

    hey i have just started practicing traditional martial arts (hwarangdo) i do not use weights but what would be some good exercises other than the basics- push ups, pull ups,squats,crunches to gain functional muscle in my lower and upper body and strenght ?? i couldnt think of any better place to post my question than an article posted on bruce lee =) thanks.

  43. MotleyHealth says:

    These exercises performed by Bruce Lee are still very relevant and effective today. Basically you want to do compound movements (big moves that utilize more than one muscle at a time) and lift a heavier weight (fewer reps per set, more weight) to build more athletic muscle.

  44. I’ve been a martial arts and Bruce Lee enthusiast for years and the master hasn’t failed me yet – I suffered a devastating illness a few years ago and had quite alot of muscle atrophy but I’m slowly gaining it back as well (and more importantly) my strength. Is there any advice out there for someone of the female persuasion…?? As it stands now I try most of the above to my tolerance any more suggestions?

  45. MotleyHealth says:

    Hi Angie, I think really you just need to keep working at these exercises at your own pace. Proper nutrition and plenty of rest will aid you to no end, so make sure you are eating well to get stronger – plenty of protein, healthy vegetables and pulses etc.

  46. shamsuddeen says:

    Please give me some tips for speed training.

  47. MotleyHealth says:

    Hi Shamsuddeen, for speed you need to build up your function strength. Take a look at our plyometric workouts for boxers (this applies to all martial arts).

  48. Well michael, Bruce Lee also during the final 2-3 years of his life, or if not even earlier, found out that eating raw meat isn’t really going to affect negatively on his diet, vice versa, it somewhat helped him to loose fat, and isn’t that kind of what the atkinson’s diet is about?

    Eating bacon, meat, eggs and keeping away from pasta, potatoes etc etc. no?

  49. unmesh kamble says:

    it is true that it is impossible like lee,his fans or lover of the combat arts like me or like you just want to know lee’s work out to strength themselves not to be like him because everybody knows it.

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