Bruce Lee's Fore Arm Workout

The Art of Manliness blog has had several posts about Bruce Lee. Most recently, there was one on Bruce Lee's fore arm workouts. Those fore arms didn't come about from simply punching Wing Chun dummies.

An excerpt is below. The full post may be read here.

If we’ve learned one thing this year about what the ladies find attractive in men, it’s forearms: forearms sticking out of rolled-up sleeves; forearms gripping steering wheels; forearms handling tools. Women love the look of a man’s well-developed forearms.

Strong forearms are functional too: they improve your throwing capacity and help you lift, carry, and hold things better.

If you’ve wanted to build bigger, stronger, more defined forearms, today we’ll get a tutorial on how to do so from someone who raised forearm development to an art: Bruce Lee.

A Dragon’s Forearms

Last month, we detailed the all-around physical training protocols Bruce Lee used to build his strong and chiseled physique.

But there wasn’t room in that article for delving into how Lee worked his forearms, an area of his body he was especially committed to developing. Lee believed that forearm strength was essential to punching power and grip strength, capacities that were fundamental to his life’s great goal: becoming the best martial artist in the world. And, as someone who desired to fully express the beauty of his body, he appreciated the aesthetics of muscular forearms as well.

Lee’s wife Linda called him “a forearm fanatic.” The martial artist Bob Wall remembered: “Bruce had the biggest forearms proportionate to anybody’s body that I’ve ever seen. I mean, his forearms were huge! He had incredibly powerful wrists and fingers—his arms were just extraordinary.” Another friend said that “If you ever grabbed hold of Bruce’s forearm, it was like grabbing hold of a baseball bat.”

The forearms include numerous muscles that can be broadly categorized into two groups: the flexors (on the underside of the forearm) and the extensors (on the top of the forearm).

To develop truly meaty forearms, you’ve got to do exercises that work both of these groups of muscles. As you do so, your forearms will not only develop in size, definition, and strength, but you’ll improve the stability, endurance, and stamina of your wrists and grip as well.

Lee only lifted weights three times a week, but he trained his forearms every single day, doing a variety of exercises that trained all of their muscles.

While Lee commissioned the creation of several special forearm-training apparatuses, most of the exercises he did, which we’ll detail below, can replicated by the average joe:

 

...

 

Bruce Lee performed a dedicated forearm workout every day. Here’s an example of one of his typical routines:

• Underhand Wrist Curl: 4 sets x 17 reps
• Overhand Wrist Curl: 4 x 12
• Leverage Bar Curl: 4 x 12
• Reverse Leverage Bar Curl: 4 x 12
• Reverse Curl: 4 x 6
• Wrist-Roller: 4 complete windings
• Leverage Bar Twist: 3 x 10

In addition to doing his daily dedicated forearm workout, Lee also did forearm exercises at random times throughout his day, whether he was at home or on a movie set. According to his wife Linda, he did Zottman curls whenever he had a spare moment, often performing them with one arm while he read a book with the other.

He also used a gripping machine he had designed and kept in his office and cranked out reps on it when he had moments of downtime in between tasks and squeezed his sponge gripper as he went about his daily routine. You can replicate these exercises by keeping a gripper (I like these from Captains of Crush) in your desk drawer and squeezing out a few reps whenever you have a chance.

With a little dragon-like passion and a dose of Lee’s dedication, you’ll be filling out your shirt sleeves in no time.

 

 

Bruce Lee's Reading List

The last article posted here was an excerpt from The Art of Manliness, which examined Bruce Lee's training regime and philosophy. In that article, there was a link to a list of books that Bruce Lee had in his library and that he had read.

I thought it would be worthwhile to post an excerpt from that list here. The full list may be read here.

From nearly the moment of his birth in 1940, Bruce was a fury of energy. As a youngster, he earned a nickname which translates to “never sits still.” And yet there was one thing that could calm him down and hold his attention for hours on end: comic books (especially of the kung-fu variety). From there, he graduated into reading Chinese wuxia — what biographer Matthew Polly calls “sword-and-sorcery martial arts novels.”

His spare time was consumed with reading and frequenting bookstores — before kung fu took hold of his life, he even dreamed of owning a used bookstore himself. Even though he had a great relationship with books, he was a pretty terrible student at school. Polly notes he was “a particularly poor student, one of the worst in his class,” even getting expelled once. Like many notable men throughout history, an aptitude for reading did not mean an excellence or even an interest in compulsory schooling.   

It was during college — as is the case for many of us — that Lee’s mind was opened up to new ideas and subjects. Even though he didn’t graduate, Lee took classes in philosophy and psychology that particularly piqued his interests (neither of those were his major — which was drama — but he interestingly later claimed that he studied philosophy in school). He would not only read, but copiously take notes, add neat underlining (sometimes even using a ruler) and marginalia, and transcribe his favorite passages into notebooks. He was not a mere consumer of texts, but actively engaged and wrestled with new ideas, letting the Great Conversation shape his own philosophy and thinking.

After college, reading became part of his regular daily routine. He never held a true 9-5 job, so his days were pretty free to be whatever he made them. In the mornings, he’d work out, running and doing a certain number of kicks, jabs, punches, etc. The afternoons were reserved for either reading or making social calls. And in the evening, he’d spend time with his family, lift weights a few times a week, or continue his reading. He cultivated both mind and body, every single day.

While he read broadly his whole life, there were periods of time where he dove deeply into a single topic, looking to achieve mastery, gain inspiration, and come up with new ideas. When developing his signature kung fu style — called jeet kune do — he devoured not only martial arts titles, but also hoards of fencing and boxing theory, combining ideas from multiple disciplines. Like all innovations, his kung fu was not born spontaneously from his head, but through an amalgamation of ideas from the course of physical exercise and self-defense history.  

Another time he did a deep dive was after he had been rebuffed by Steve McQueen on a kung fu movie project. Lee had an idea for a plot, but McQueen couldn’t commit to starring because he didn’t want anyone riding on his coattails (a classic move from the famously vain and self-centered actor). Lee was furious, and became determined to make his own destiny rather than rely on others to help him out. To that end, he delved into the classics of self-help, putting into practice Napoleon Hill’s advice to write down a specific goal and recite it out loud day and night. From then on, he would seek to make his own projects come to fruition and be in full control of their development.

Yet another instance of this is when he was laid up in bed due to a back injury sustained during one of his morning workouts. Given Lee’s famous energy, he was of course miserable being stuck in bed. He needed something to at least keep his inner self active, so he read the entire works of Indian mystic and philosopher Jiddu Krishnamurti, which at the time was probably 30+ books.

In addition to books, Lee subscribed to the major fitness magazines of the day, becoming an innovator in that arena as well and working weightlifting into his regimen in a time where that was actually considered an unsafe and counterproductive practice.

If you have any doubt about the influence of books and reading on Bruce’s life, look no further than his headstone in Seattle, part of which is an open book carved from marble. As his wife Linda said, “Bruce carried a book with him wherever he went.” While he’ll always be rightly known mostly for his martial arts innovations and movie/TV projects, his reading was the foundation that shaped his remarkable life and kept him grounded and true to his deepest values.

Let’s now take a look at some of the titles and authors that influenced Bruce.

Bruce Lee’s Reading List

While Bruce’s library contained thousands of volumes, they were primarily centered in a handful of genres: philosophy (the vast majority), martial arts (and other fighting disciplines), and self-help. Below is but a sampling of Bruce’s favorite authors and most interesting titles.

Western Philosophy:

• Summa Theologica by St. Thomas Aquinas
• An Enquiry Concerning Human Understanding by David Hume
• Meditations on First Philosophy by Rene Descartes
• The Undiscovered Self by Carl Jung
• On Becoming a Person by Carl Rogers
• The Works of Bertrand Russell
• The Works of Plato
• Art of Worldly Wisdom by Baltasar Gracian
• Hero With a Thousand Faces by Joseph Campbell (and other Campbell titles)
• Ethics by Benedict de Spinoza
• Maxims and Reflections by Johann Wolfgang van Goethe

Eastern Philosophy:

• The Works of Jiddu Krishnamurti (whom Polly notes was “one of his more important influences”)
• Tao-Te-Ching by Lao-Tzu
• The Way of Chuang-Tzu
• The Book of Five Rings by Miyamoto Musashi
• The Works of Alan Watts
• The Analects of Confucius
• Art of War by Sun-Tzu
• Bushido: The Soul of the Samurai
• Siddhartha by Herman Hesse (and many other Hesse titles)
• Buddhism by Christmas Humphreys (and dozens of other Buddhism-related titles)
• The Chinese Classics compiled by James Legge (all 5 volumes)
• Living Zen by Robert Linssen (and many other Zen-related titles)

 

Bruce Lee's Training Regime

Over at The Art of Manliness blog, there was an extensive article on the techniques and philosophy of Bruce Lee's training regime. I thought it was an impressive article. 

An excerpt is below. The full post may be read here.

Bruce Lee is a legend.

He revolutionized movies and martial arts.

He also boasted incredible strength and all-around physicality.

Lee could place his fist one inch from the chest of a man twice his size and unleash a quick, cobra-like strike that’d send his opponent flying. 

Lee could perform push-ups using just two fingers of one hand. 

Lee wasn’t huge, but his lean, chiseled, defined physique was widely admired, and bodybuilders like Arnold Schwarzenegger, Lou Ferrigno, Flex Wheeler, Shawn Ray, and Dorian Yates all acknowledged the impact it had on their careers.

Co-star and fellow martial artist Chuck Norris described Lee’s ripped physique as “muscle upon muscle.”

A woman who asked if she could touch Bruce Lee’s flexed bicep (a common request he appreciated receiving) described it as “warm marble.”

How did Lee develop his strength and physique? Was he simply a genetic freak?

Nope. If you look at early pictures of the Little Dragon, he was a pretty scrawny guy.

Instead of genetics, Lee systematically and relentlessly built his body with physical training.

Thanks to the meticulous research of martial artist and writer John Little, we know exactly what Lee did to achieve his results. Little shares the details of Lee’s fitness training in his 1998 book Bruce Lee: The Art of Expressing the Human Body. The book is an absolute gold mine of fitness history and information, and I highly recommend picking up a copy.

In today’s article, we take a look at the principles that informed Bruce Lee’s training and the components of his regimen that turned a man into a legend.

Throughout his childhood, Lee was incredibly active. He got in trouble at school, and his spiritedness drove him to mischief and street fights. If Lee had grown up in the 21st century, he probably would have been diagnosed with ADHD. His hyperactivity inspired his family to call him “never sits still.”

To channel Lee’s energy into less destructive activities, his father signed him up for kung fu instruction under the tutelage of master Ip Man. Thus, at age thirteen, Bruce began the lifelong practice that would make him a worldwide legend.

By the time Lee was in his twenties, he had developed enough physical conditioning to excel as a martial artist, but remained a skinny guy.

Then came a moment that would take his physical training to the next level.

In the early 1960s, Lee lived in Oakland, CA, and had begun teaching kung fu. Lee didn’t discriminate in who he took on as a student, and according to some accounts, some traditional Chinese kung fu masters in the area weren’t happy with him teaching the martial art to non-Chinese. So in 1964, they presented an ultimatum to Lee: take part in a kung fu battle against their best fighter; if Lee lost, he had to shut down his kung fu class.

While different versions of exactly how the fight went down exist, according to Bruce, the fight lasted three minutes and primarily involved him chasing his opponent around a building until he forced him to submit.

Despite winning, Lee was disappointed with how he performed. He was unhappy about the shape he was in and had begun to feel that the parameters of traditional martial arts were impractical for street fights. He concluded that to realize his full physical potential and become the best martial artist in the world, he’d need to move beyond kung fu and expand his repertoire of physical modalities.

This moment of discontent not only inspired Bruce Lee to get serious about his physical fitness, but birthed a martial art and overall life philosophy he called Jeet Kune Do or the Way of the Intercepting Fist.

In moving forward from the fight, Lee sought to develop a physical training system that emphasized “practicality, flexibility, speed, and efficiency” and drew from a wide range of training methods.

While Jeet Kune Do sounds like a formal martial art style like Tae Kwon Do, Lee intended it to be “the style of no style” — a martial art that transcended formal rules and incorporated the best ideas from various disciplines.

To find these ideas, Lee became a devoted student of the art and science of physical training.

Even though Bruce had struggled in school, he had a strong commitment to continuous learning and was a voracious reader throughout his adulthood. Over his life, he amassed a huge personal library of over 2,500 titles.

He trained his mind by reading Eastern and Western philosophy (Summa Theologica by St. Thomas Aquinas; The Book of Five Rings by Miyamoto Musashi), as well as American self-help (As a Man Thinketh by James Allen; How to Win Friends and Influence People by Dale Carnegie).

He also religiously studied everything he could get his hands on about training the body.  

Lee thought there was something to be learned from all combatives and read books about boxing by Jack Dempsey, Joe Louis, and Rocky Marciano, texts on karate and aikido, and over sixty volumes on fencing.

In the 1960s, bodybuilding magazines were the primary sources of information on strength training, and Bruce Lee subscribed to them all. If he found an article that contained useful information, he’d clip it and put it in his filing system.

Lee also browsed used bookstores and bought copies of health and fitness books from the late 19th and early 20th centuries, including Strength and How to Obtain It by bodybuilder and strongman Eugen Sandow and The Application of Measurement to Health and Physical Education written in 1945 by H. Harrison Clarke.

Lee continued to add fitness books to his extensive library throughout his life and never let a set lens contort his reading choices; if a book or magazine had some useful info in it, he bought it and read it.

Besides magazines and books, Lee would ask his friends and students for training advice. Two men who had a huge influence on Lee’s physical education were James Yimm Lee and Allen Joe. James Lee (no relation to Bruce Lee) was an Oakland-based martial artist and weightlifter, and Allen Joe was the first Chinese-American bodybuilding champion. Both men introduced Lee to the way of the iron and helped develop his first weightlifting program.

 

Lee’s study of all aspects of physical training led him to experiment with different fitness modalities, including barbell training, isometrics, plyometrics, circuit training, running, and stretching.

His practice of these diverse modalities all had a single goal: becoming a better martial artist.

While Lee only chose exercises that would help him improve as a fighter, because martial arts require the full spectrum of physical capabilities (strength, power, speed, endurance, and flexibility), Lee systematically trained all these capabilities; he didn’t specialize.