viernes, 2 de enero de 2015


Definitely a great icon of the lovers of martial arts, combat sports and physical development is Bruce Lee, admired both for his skills as a fighter, how his muscled, sinewy physique. In this article we review briefly how trained your muscles.

We assume that Bruce Lee has a lean physique and measured 1.70 meters with 60 kilos of weight. Therefore, Bruce Lee obsessively devoted to developing strength, power and speed to compensate for his physical.


During the stage in which Bruce focuses on gaining muscle mass, weighed 75 kilos, to get focused on Basic Exercises, knowing that these are the most appropriate exercises to achieve growth muscularly.

Bruce trained three days per week, with one day of rest between each workout with the following routine:

  • Charged and Press         2 x 8-12
  • Arm Curl Barbell           2 x 8-12
  • Press behind the neck    2 x 8-12
  • Barbell row, standing    2 x 8-12
  • Squat Bar                      2 X 12-20
  • Remo Bar                      2 X 8-12
  • Bench press bar            2 X 8-12
  • Pullover with bar          2 X 8-12
With this full routine, based on Basic Exercises, Bruce Lee was able to gain muscle mass and gain great strength.

This full body routine, repeated for three days and with an intermediate rest day is very appropriate for anyone who wants to get grow and gain muscle mass. Also promotes natural creation of testosterone and growth hormone, reducing body fat percentage.


Moreover, Bruce Lee had a strong and defined abdominal enviable coaching almost daily basis for 2-4 sets of 3-5 exercises, how elevations trunk twists and turns, besides taking a strict diet.

Bruce Lee was impressed with his mythical exercise called Dragon Flag. 

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

The movement is to concentrate your body like a block and keep horizontal to the ground with just your shoulders and upper back support.

Lie on your back on a flat bench and grab it with both hands the sides of the bench above your head.
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 bank. Keep your rigid body should be in a straight line from shoulders to ankles.

Pause when your body is a few inches above the bank. Exhale and reverses the movement, pulling your legs and hips to the vertical position.


Finally this is a workout routine you used when Bruce went to the gym Hak Keung. A curious document that has nearly 50 years and in which we observed that the exercises that forged a myth that endures 50 years later, Bruce Lee.

Diego Gallardo

Fuentes: M&F


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