Bruce Lee's exact work out(anyone got it?)(also my Mass gains arm workout)

[Maka]

As far as I am concerned Bruce Lee obviously was doing something right/awesome in order to look, and move the way he did. (I mean c'mon what do you train in order to open up a beer bottle with one hand, the kind you need bottle openers for?) So does anyone have his exact work out, and if so do you follow it?

Also I have a special work out I am following for Mass gains of the arms, and I'm wondering if its good or not


Consists of 2 sets, one 10 reps high velocity, two Drop set to failure. NO rest between Pairs, rest one minute between pairs, 3 minutes between sets.

1. Biceps exercise- Seated two-arm preacher curls with straight bar
a.Triceps exercise- Close grip bench press

2. Biceps exercise- Seated one-arm preacher curls
a.Triceps exercise- Lying decline triceps extensions with dumbbells

3. Biceps exercise -Seated incline alternate dumbbell curls
a.Triceps exercise- Bench dips(with two benches)

4. Biceps exercise- Standing barbell curls(large barbell place on rack)
a.Triceps exercise- Triceps push-down with V-bar.

**I do it either every other day, or in case I did too much and am sore, I wait 2 or 3 days.**

[Fatman]

Too much isolation work. Do complex exercises that will involve the arm indirectly (bench presses, pullups, barbell rows) and exercises that don't work the arm directly but help you pack on mass (squats, deadlifts). It is very hrad, in fact probably impossible, to gain arm mass without following a mass gaining routine for the entire body.

Programs like the one you described are OK if you're a juiced-up synthol freak who's trying to get his arms up from 21" to 22" and whose sole duty in life is to eat, train and sleep. If you don't fall in the Ronnie Coleman / Manfred Hoeberl category, training arms once a week (or even not training them separately at all) is more likely to be effective. Doing tons of drop sets, high speed supersets and that c*** will pump up your arms during the workout, but they'll shrink back by the time you're finished with your post-workout shower.

[juggledex]

Have you had gains on it?
I wouldn't do it because it'd be too much stress on my elbow at this point. With biceps/triceps you don't need a lot of exercises to get them going, just a couple really good ones. I prefer sticking with the big guns: chin-ups & dips then barbell curl & tricep extensions.

Again, with arms, you don't want to over-do it. They need to be hit hard, then allowed to rest so they can grow. For example, measure your arms cold, do your training, rest two days and measure cold again. If they grew you're doing everything right, if not, you're either overtraining, not getting even sleep or not eating enough (probably the latter if you want to look like a skinny movie star)

Oh and fatman reminded me, yes, that's an advanced bodybuilder workout, and I expected (since you had to ask) you're a beginner. It won't be as effective for you as them since they are already fully developed.

[Maka]

oh...hmm what should I do then? That was the one thing I thought was working. I'm so doomed

[Big Jew]

I think its great to bring up Bruce Lee as a topic...
He was truly a legend that changed the world.

Bruce Lee's body was a genetic phenomena IMO.
I don't think it can be replicated by anyone, despite the training program.
Watch him in "Return of The Dragon" his warm up/ training scene shows
a 0% body fat physique flexing his lats. almost 12" of his frame.

[cheesedog]

oh...hmm what should I do then? That was the one thing I thought was working. I'm so doomed

No you're not! You obviously have the desire, you just need to know how to use it. Like Fatman and Juggledex pointed out, isolation exercises aren't the way to go right now. Since you are a beginner, stick to full-body workouts, 3 x /week, and go with the basics. If you want to do weights, do squats, rows, bench presses, overhead presses, and deadlifts. If you want to do bodyweight exercises, do pushups, dips, pullups, chinups, handstand pushups, body rows, squats, lunges, split squats. Wait until you have built some pounds of muscle mass before you even THINK oabout any isolation work.

[Maka]

I noticed the 20 level work out thing, but I'm curious as to which level I'm at. I don't want to be bouncing back from beginner, and advanced, it wastes my energy...right?

Ya know I'm always worried about that, working out fast. Is that what people are supposed to do so they work out while they still have energy, or can you work out longer?

Oh and I have a protein shake before and after work out.
Does that help me?

(sorry if I am a bit scatter brained in this post)

[Fatman]

Workouts should be brief rather than "fast". In other words, don't do too many exercises/reps/sets. This is done not only to conserve energy, but also in order to optimize the testosterone release/muscle breakdown cycle. You'll find many brief workout routines, both with weights and without, all over the forum.

Protein shakes before and after are OK, as long as you remember to get most of your nutrients from actual food. Lots of good food and quality sleep = size.

[Slavic38]

Vol. 2: Basic Training of Bruce Lee's Fighting Method

Read reviews here:
http://www.amazon.com/Bruce-Lees-Fighting-Method-Vol/dp/0897500512

Find it cheapest here:
http://campusi.com/prod.pl?cat=book&ean=9780897500517〈=en-us&search_country=us&shipto=us&currency=usd&zip=&nw=y&limit=10&use_ajax=1 (http://campusi.com/prod.pl?cat=book&ean=9780897500517&lang=en-us&search_country=us&shipto=us&currency=usd&zip=&nw=y&limit=10&use_ajax=1)

To the best of My knowledge this book is what's out there as far as his basic training.

Not much JKD technique here apart from how to move (your feet during a fight).

He consistently changed his training. He was after explosive power and purposely lost muscle after he initially bulked up.