Prelude: October 2011
I’ve been reading my Bruce Lee books. Again. I can’t help but feel inspired. Yet again. It’s time I wrote about the Bruce Lee workout and tried to figure out just what made it so effective.
Bruce lee is one of those guys who is a hero to most guys. Even now, nearly 40 years after he passed away, for many of us he remains the ultimate symbol of what the human body is capable of. He was ripped, he kicked ass, and he was one seriously cool cat too.
Bruce Lee is a definite Underwear Body hall of famer, not just because of the feats he wowed the world with, as if they weren’t enough, but because he was a free thinker. The reason he broke such ground in Martial Arts and in developing his body is because of the way he used his mind. He refused to be bound by the traditions or conventional wisdom of what everybody else was doing.
His philosophy was to combine the methods of many styles. Rules were not important, the results were, and he used an eclectic mix, based on the tools that would take him to his goals.The result was one of the most fearsome fighters of all time, and one of the most impressive physiques around.
Let’s see how the Bruce lee workout built such a great body, and what you can learn from it.
The epiphany that changed it all
For most guys there is that moment when we realise we aren’t in the shape we want to be in. Bruce Lee’s moment came after his legendary fight with Wong Jack Man. (It was a fight organised to try and dissuade Bruce from teaching Gung-Fu to the non-Chinese. So on top of being one of the coolest guys ever, Bruce also fought prejudice; literally.)
He won, but he was horrified that the fight took too long and he was winded at the end. He resolved to improve his physical conditioning.
Aside from the Martial Arts practice the Bruce Lee workout was formed of three components, cardiovascular exercise to improve his conditioning, abdominal exercises to give him rock hard abs and a punch proof midsection, and a weights routine to develop his strength and speed.
The cardio-conditioning routine
The following is from The Bruce Lee Story written by his wife Linda
“To me the best exercise is running”
“In the beginning you should jog easily and then gradually increase your distance and tempo, and finally include sprinting to develop your wind” He himself ran daily for between 15 and 45 minutes, covering from 2-6 miles. In addition he covered 10-20 miles every second day on his stationary bicycle.”
It sounds a straightforward routine, no mind bending concepts here, but running is the core exercise of boxers and the toughest military men on the planet because of that simplicity, and it’s effectiveness.
Bruce Lee abs
Let’s make no mistake, Bruce Lee’s had incredible abs. Does it get any better than this?
He recognised the importance of developing his midsection in order to improve his ability to withstand hits, and generate power.
“Too often one of these big belly chinese masters will tell you that his chi (internal power) has sunk to his stomach. He’s not kidding, it has sunk- and gone!
It seems nothing changes in fitness, you still find folks telling you how great they are without a body to back up their claims! Oh well!
Here is the abdominal routine, taken from the book The Tao of Bruce Lee
Waist Twist 4 sets of 70 reps
Sit up Twist 4 sets of 20 reps
Leg Raises 4 sets of 20 reps
Leaning Twist 4 sets of 20 reps
Frog kick 4 sets of as many reps as possible
The Bruce Lee weights routine
On top of this Bruce used a weights routine based on a 3 day a week schedule. I have copied this from a brilliant article at mikementzer.com which you should definitely check out. It’s outstanding.
Bruce Lee’s “Lethal Physique” Bodybuilding Program
(performed on Tuesdays, Thursdays and Saturdays)
Exercise Sets Reps
Clean & Press 2 sets of 8 reps
Squats 2 sets of 12 reps
Pullovers 2 sets of 8 reps
Bench Presses 2 sets of 6 reps
Good Mornings 2 sets of 8 reps
Barbell Curls 2 sets of 8 reps
The aim in each workout was progression, but the purpose of the workout was to increase his strength without adding the kind of muscle bulk that would slow him down. For martial arts he needed strength that he could use. This type of training combined with Bruce’s incredibly lean body produced incredible muscle definition. And It’s pretty safe to say that Bruce achieved his aim of usable strength!
My thoughts on the Bruce Lee workout
The truth is that seeing this routine written down reveals that there is nothing obviously magical or secret about it. The only conclusion is that Bruce brought his own magic, in the way he performed it. Focus is a really important part of the results you will get and Bruce had this locked down. I believe that was the “secret” to his success. You can learn how to increase your focus by reading these tips on boosting the mind to muscle link.
Bruce Lee was a man of incredible focus, but what was he focused on? Well, Bruce had a purpose which meant that everything he did was on purpose. Here is his definite chief aim taken from letters of note.
My Definite Chief Aim
I, Bruce Lee, will be the first highest paid Oriental super star in the United States. In return I will give the most exciting performances and render the best of quality in the capacity of an actor. Starting 1970 I will achieve world fame and from then onward till the end of 1980 I will have in my possession $10,000,000. I will live the way I please and achieve inner harmony and happiness.
Bruce Lee
1969
Bruce Lee demonstrated what can be accomplished with clear goals, the right plan and the dedication to achieve them. Whatever your own goals are, be inspired by that, you never know how far it may take you.
To the little dragon, and the good life
Michael
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