I think Joe Lewis said it was 75 pounds that Bruce would press outward horizontally and then lock it out and hold it. Joe, a bodybuilder himself, said he knew much bigger guys who could bench press 500 pounds, but when they would try locking out a 75 pound barbell in a horizontal outward press, they couldn't hold it and it would drop. Lewis found Bruce to be very impressive in this regard. He was a small man of around 135 pounds but extremely strong. As Lewis said to the doubting Thomases or Bruce Lee doubters out there: "Try it! Try it with half the weight."

Despite so many pics of Bruce being shown doing leg raises, hardly anyone mentions or talks about this exercise. I think it probably contributed a lot to his abs and his kicking power. Leg raises strengthen a lot of hip flexors and lower core muscles that other exercises don't.

The secret is the core. It's not simply about being ripped but understanding it's role in every movement and then coordinating it accordingly into every movement - kicking, punching, lifting, throwing. If that is worked on with proper breathing, i dare say you instantly make yourself twice as strong as you already are. I realized the importance of core when i had an outpatient procedure. It was a slight incision on the side of my lower abdomen. It was nothing serious. I didn't need any painkillers. But I couldn't cough or get out of a chair without feeling a little pain in my core. Look at yourself in the mirror when you punch. As you push off the back leg, rotate your hip, turn your shoulder, and then snap your punch, do you engage your core? Why wouldn't you? how is that not an essential part of the kinestic chain.

All about isometric's for Bruce. I learnt this from reading everything on Bruce back when I was training at college in 1993-96. Changed my physique and was a huge benefit to my career. Gained so much power and flexibility over all my competition. Bruce changed my life. What an inspiration. ✌🏾

I was. Obsessed with Bruce lee the Martial art Super Star When I was 16 yrs old I am 65 now time flies 😘

I read that in the early days Bruce did conventional weight training such as the list of exercises we saw on the HK gym card , but as Bruce progressed he realised that in some respects lifting weights caused antagonist muscles to be heavier and less flexible which had detrimental effects on speed. As a result Bruce started to experiment with isometrics, plyometrics , rubber bands fashioned from old car inner tubes ( this may have been inspired by ancient karate training where in ancient times bamboo was used as a resistance training tool , a kind dynamic isometric exercise, by standing palms up at waist level then raised upward and forward in sync with breath control to push up ward and forward then outward between two bamboo trunks . He also owned a BullWorker and adopted various other techniques some of which were born in the west and others that had their roots in the east. I would also say that without a doubt Bruce was an early adopter of ‘functional training’ . Bruce’s daughter who has the Bruce Lee FB page, occasionally posts a page from his diary (s) one of the workouts included ‘one legged body weight squats’. His core strength was exceptional.

Bruce was a big isometric man for sure. Great way to keep muscles elastic while building strength and not lose speed

What a legend Lee was,5'7 and 10 stone lightening fast pure fighting Machine,a complete master of his craft and sadly passed away far,far too early

Bruce was not only a Martial Arts Athlete-He was a martial art FIGHTER to the end-literally

Bruce also used to do flying lat extensions to drow his lats. How that works is he would gather his chi and then fly 10x from California to Hong Kong and back

Bruce Lee was a huge inspiration to me as a child because of his acting and then later I tried to integrate circuit training in my workouts due to him. Learning about him still brings a smile to my face and a motivation to work hard.

Replying a little over 10 months later, this is probably the best explanation of Lee's training that I've seen. You're 100 % correct at 10:20 -- Lee's isometric routine came directly from "Functional Isometric Contraction" by Bob Hoffman. (It was actually created by Dr. John B. Ziegler for Louis Riecke, one of York's lifters at the time. Riecke made amazing progress using it.) Something else: those criticizing Lee's squat poundage on the noted card have no idea what they're looking at; they apparently all fail to note that this was actually Lee's ARM workout. (A clue to that is that is Lee writing "Forearms, Biceps, Triceps" on the side of the card.) The squats done at the beginning were for a full-body warmup, not a maximum effort. (This practice was a part of virtually every barbell course of the time, especially those from York Barbell, which Lee would have gotten with the purchase of his power rack.) In most cases, the trainee was instructed to do a set of light “flip” snatches, five or six continuous cleans & presses, or maybe a set or two of *squats*.) Such a warmup is SUPPOSED to be light; otherwise, it wastes energy needed for the main exercises.

I often wondered how Bruce Lee was able to develop his freakish strength on a relatively slight frame, the scene where he punched Robert Baker through the air has to be seen to be believed, quite remarkable & the television demonstration where he is shown smashing boards using his one inch punch & sidekick is impressive, even to this day. Thank you for your contributions on the subject matter, Goldenbell Training, great insight.

Man you got to respect this channel. Your research and effort into these videos are unparallel. Thank you for the information you serve us

Spot on Prince, as usual. I'm so glad there is someone out there that understands not only what Bruce was doing, but why he was doing it. Big thumbs up brother!

It's always a joy to get an alert of a new video from this channel. Another home run! I was in the martial arts since the '60s, spent 22 plus years in the military with nearly a decade in Asia, Korea, Japan, Philippines, Okinawa, training. When I was competing in the States, there were some known Black Belts, guys that made all the magazines from those years that looked like they picked up a beer bottle more than a dumbell. It was usual to see these guys light up a cigarette after a match. So not everyone held serious supplemental training in the same regard as Bruce Lee. I can say in my youth in those years, I used Bruce's physique as my goal, unreachable, but a good target.

Definitely one of the best (if not the best) video I've seen on Bruce Lee's training. He also used hard Qi Gong contractions 💪🐯 Hard Qi Gong contractions make muscles more dense, and develop power output.

Hey man, really really appreciate these detailed research. I definitely haven't heard of all the back in the day body builders and their influences. 10/10

Dedication and determination is the name of the game.

Bruce Lee realized that in order to become the strongest fighter you needed 3 modes of training. Resistance (weight) training: the best way to increase strength but offers little real world application or combative awareness. Plyometrics (explosive) workouts: train your mind and body to react quick and without thought. teaches physical/body awareness, great for cardio and conditioning but overload could lead to injury. Kata (martial arts) training: the most important training for a fighter of any martial arts. Repetition leads to memory, and a fighter who can react from instinct can react faster than his opponent can think. The way of the intercepting fist; hit your opponent before they can hit you.

Good in depth breakdown man, this brought back training memories especially the Sandow workout cause I actually bought the old Charles Atlas workout book from the back of my comic books back in the 80's which had tension exercises and lat building exercises. Everybody in my group of buddies was trying to get ripped like Bruce Lee...lol and what was outlined by Atlas and others of his era WORKED! Excellent video!

This, the Bioneer's videos on the topic and the book "Bruce Lee - the art of expressing the human body" have the principles I guide my training by. I started late (I'm 21, I've been doing martial arts for a little over a year now) and I'm seeing great results and can't wait to see where I'll reach in a couple more years.

Be like water, my friend- Bruce Lee. Still holds true.

You know you are one of the few channels that I don't feel like I always have to correct something said about Bruce Lee. Great video. Keep up the good work.

Many people say Bruce lee ain't legit and he's an actor, he is literally the most underrated and underappreciated fighter of all time, his speed and power is inhuman and none can match against it, his way of philosophy is more than just "words"

I'm not a pro musician by a long shot. However, versatility and trying different genres has always benefitted me greatly. Worst case scenario for sitting down and thinking about all aspects? The beauty of emergence in the act itself, that's what

Bruce Lee was a great fan of Jack Dempsey. I saw a letter he sent to Dempsey asking if Jack could sell him a copy of his long out of print book on self defense. Jack replied that he did not have any. Dempsey was the master of the left hook as well as the right hook to the body.

Just wanted to say thank you for your concise and accurate videos. It takes time and effort to make these videos and you do a great job, again thanks. I myself have been heavily involved in martial arts for over 53 years now. Having grown up a Bruce Lee fan and admirer of his work and contributions to the arts and entertainment. You do an excellent job of covering these videos and all the small to large details most others leave out. With so much bullshit about Lee being super human and god like, it's refreshing to see someone make him human, which I believe is even more impressive. Thanks and please keep making these great videos, Thanks, Nick Demitro.

Man I am surprised by the amount of good infos given in this video. Highly documented and well explained and connected. Thank you!!!

I was born in 60 and my mother worked out everyday with Jack LaLanne I'm 63 right now and I can probably still do I know I can do 50 push-ups complete under a minute

An absolute treat of a video to watch between your smooth delivery, interesting script and dedication to the research, respect and thanks for the vid.

This was awe inspiring & phenomenal. Thanks a bunch. Can’t wait to incorporate this into my training. And do further research. Those old school body builders are Legends.

MMA fighters today lack om certain things and train on certain things but bruce lee trained and studying the human body he's the total package LEGEND

Great job on your presentation of Bruce Lee's training methods. Spot on.

Looking forward to hearing more about Bruce Lee’s training methods in your next video.

Found your videos today. Awesome stuff. Thank you

I like your research, the tone, and the passion for the truth of it. SO much is skimmed over the surface and you are unveiling all the right things. Keep up the good work.

As someone who is small but maintains a natural physique, I truly am convinced a part of working out is mental strength. I’m 140 and am now able to lift more than myself

This vid was top notch with killer info and insight. Subscribed! Huge Bruce fan

Thank you. You have inspired me to train for the long term. Great videos.

You're a great researcher. Much respect sir

In order to control myself I must first accept myself by going with and not against my nature.. Bruce Lee. I love this quote from Bruce lee because it is incorporated in bodybuilding and strength training. Most people when they start lifting weights think that they should start heavy , because they mostly see big people with heavy weights. But the real key is proper form. From proper form not only we avoid injuries, we also target the specific muscle to grow and advance to the next weight when it gets easier. I would like to also emphasize how Bruce Lee back gave him so much strength. By working as a pt aide I learn from the pt therapist that are back is like a the roots of the tree. For example if we do more abs exercise and our back is hurting it means our lower back is not strong enough just like a tree, if the wind is to strong the roots would rise up.

Nicely done, brother - glad I found this. Bruce Lee was an inspiration to me as a kid when he still lived - I was pretty young but will never forget him, his accomplishments and what I later learned, and still am, what he did and how he thought to achieve mastery over his body. One would be very hard-pressed to find his equal, even today.

Fascinating content! Thanks for sharing 😊

Glad you explained the tights on Superman and Batman, alot of ppl make fun of that portion not knowing strongman used it, especially in circuses I believe

I appreciate your channel and I see you as the most reliable source because you always perform due diligence when researching facts about Bruce Lee. I have been a fan of Bruce Lee since 1973. I remember after coming out of the theater seeing enter the dragon, (which was an inspiration for me to study martial arts) disappointment I felt when my cousin said that he was dead. I wanted to know more, and see more of this one of a kind talent. I sought out every movie, every article, legend or myth. I have heard every cockamamy story about Bruce throughout the years. I am so glad to finally find a true unfiltered historian. I have always found stories that have "unnamed sources" to be suspect. Don't worry about the haters...they are usually the real liars.

I just found your channel, great videos! I love learning about the different arts and the myths and truths about Bruce Lee! Keep the great work coming!

This video is thoroughly researched and beautifully edited! Excellent content, thank you for your work!

Being a small guy myself, back in the early 70's I trained similar to Bruce Lee as to what I knew of him at that time

Thank you for this video! It has given me the basic foundational concepts from which I will build my own training program.

Thumbs up! Love this video mate!

Thank You - i am think and training here in Seattle WA with Bruce Lee's Students. It is not easy but I am seeing progress in my personal development.

Bruce Lee was strong, and inspiring 🍀

Bruce also had a leather strap connected to a chain with weights that he would put in his mouth so to strengthen his bite! That’s some mad street fighter training right there!!! 👊

Thankyou! Great Content as always.

THIS IS ONE OF THE BEST DESCRIBED TRAINING VIDEOS , ON BRUCE THAT I HAVE SEEN YET. PRINCE YOU CAME WITH FACTS , REFERENCE THAT WE CAN EXPLORE, AND GET A NEW INSIGHT ONTO BRUCE'S TRAINING METHODS , A BRILLIANT VIDEO 📹 KEEP EM COMING , AND NEXT TIME DONT WAIT SO LONG LOL , OSS

Good video. Not sure if you'll be covering it, but Bruce's best friend and author James "Jimmy" Lee created training equipment and also influenced Bruce's strength training as well. Jimmy was a bodybuilder.

I love Bruce Lee, and I am one of his biggest fans. One of my friends once said "Bruce Lee could jump 20ft vertical in the air from a standing position." I said, "That's obviously not true!" But he wouldn't believe me lol.

You ARE AWESOME. Loved this in depth, Real Bruce Lee Training. :)

Great video and thank you 🙏

Thanks for the amazing video

Bruces training methods were legendary

Thank you for this video and research.

Love the video im definitely subscribing and liking 💯 Thank you 👍 this is very cool

After watching this video and looking up what stablizer muscles are, I've developed this workout for everyone who's in this comment section to use Workout is just what I do, so progress at your own level and don't overwork yourself Rules: 1. R&R, rest and relaxation. Make sure you get plenty of it 2. Know your limits 3. Gauge yourself and pace yourself 4. Don't Overdo it, basically rule 2 (Arms, Upper Body & Back) 2 Sets of 20 Weighted Wrist Curls 2 Sets of 12 Reverse Weighted Wrist Curls 2 Sets of Wrist Rolls 2 sets of 12 Lat Pulldowns 2 sets of 10 Chin-ups (Underhand Grip) 2 sets of 10 Repped Bench Press 2 sets of 10 Push-ups 2 sets of Supermans (Grab 3-8 pounded dumbells and lay on your stomach, lift your legs up like you'e flying and do a sort of overhead press motion with the dumbells in hand while keeping your chest off the ground as much as you can. Of course you can't keep your chest completely off since you're laying on your stomach). 2 Sets of 10-12 Barbell shrugs 2-3 sets of 10-12 Barbell rows 2 Sets of 20 Back extensions (Warm-up exercise) 1 Set of 10 Good Mornings (Always warm up first before doing this, if performed improperly, it can severly damage your back. Bruce Lee did this and because he didn't warm up he broke his back, afterwards he said this, "I was stupid, just a normal Barbell without weights wouldve worked" So yeah, take advice from the father of MMA). (Abs) 3 sets of 50 Crunches 3 sets of 20 Sit-up twists 3 sets of 40 Waist Twists 3 sets of 20-30 Leg raises 2 sets of Frog kicks till failure (Legs & Calves) Running 30 minutes-1 Hour (Monday, Wednesday, Friday) Jump Roping 10 minutes (Tuesday, Thursday, Saturday) Eliptical Bike 10 Minutes (Tuesday, Thursday, Saturday) 2 sets of 12-20 Squats 2 sets of 10-12 Weighted Squats 2 sets of 20-30 Weighted Calf raises 2 sets of 12-20 Weighted Calf raises And thus concludes. This will give great results and hopefully make you reach your heights. If it gets too easy first add more reps then add more sets. Think of it this way, Reps for strength, sets for endurance.

he was ahead of the time

Great video, thanks for doing all the research and homework.

Thanks for sharing 🙏🏾

That was excellent. Thank you for clarifying a lot of misinformation regarding a lot of what has been said about Bruce. The cocaine use was a total shocker and I must admit was a bit let down after watching that video but Bruce is still one of my heroes and had flaws like we all do. Keep up the great work bro!

Bruce Lee is the greatest Gong Fu master and nobody train as hard as Bruce Lee.

first time on your channel..found it excellent.

One of the best Lee videos I've seen ever! 100% correct. Strength baby. Thank you sir!

Most legit historian I've seen on yt fr keep it up man🙏🔥💯

I have gained alot of information from this video. I appreciate it.

Great Video , Can’t Get Enough of Bruce Lee !! Just the Man !

Amazing video. Thank you.

I would love to see a video about Bruce's work out evolution. What he started with and what he was doing his last few years before he passed.

good video ...liked ... I find that isometrics changed my explosive power and speed once I found that Bruce used them. Also working with a short steel bar for forearms and wrists. Let's just say I have used his straight blast bar with weights almost every day for a couple years straight. I still do it every few days. I can still see and "FEEL" my growth using it. The power and directness of my kicks changed altogether when I started to do cable leg raises.

You're getting better Mr. Goldenbell. No Bashing the Man, Myth and Legend. I like this one👍

Excellent video. I need to look for videos on isometric training, and plyometrics to fix my shoulder.

I met Joe Lewis and trained with him for a day. He showed me to take a 10 or 15lb weight, drop it and quickly catch it by the grip. He said it was for forearm strength and punch speed. Not ridiculously interesting but I thought I would mention it. Maybe Bruce Lee showed him????

Great video and information Bro!! As a 56 year old who continues to train (and breathe) there is a struggle to keep a level of performance and training as I get older!

EXCELLENT, VERY INFORMATIVE...👏THANK YOU,PRINCE. KEEP UM COMIN'.

Wow! actual sanity about Bruce Lee from a YT channel? - unheard of! well done sir!

The pushing out and holding and locking a barbell is a traditional Shuaiijiao training methods. For speed, we use think wooden stick 大棒子 and have developed dozens routines. Other traditioal equipments include Stone Locks,石鎖 Giant Heavy Blade重刀, Long Heavy Pole 中幡, Strengthened Bow 硬弓 etc.

It's a double edged sword you need to develop strength but lifting weights makes your muscles tight and slow. It usually takes someone half a second to react to a kick or punch from a neutral position. If you read the kick or punch correctly beforehand or are in a fighting stance you can react more quickly. Whatever exercise routine you are doing you still have to be able to throw kicks and punches in less than one half of a second.

Sir great video you been doing your homework ! Bruce is the greatest. thank you

wonderful video man I think you hit a lot in this one.

The Greatest Martial artist of all times, nobody could beat him.

I love your content it's always taught me something I never knew about Bruce Lee

Powerful Video, very well made

Love this guy's videos...nuff said..

Yes. Weight training was and still is frowned upon by some. Especially boxers. However various skill specific weight training, running, swimming etc. Are all good and beneficial to martial arts. I love your videos. keep them coming. Osu!

Speed muscle is way different than power muscle. I leaned out at 215. I was real quick and fairly powerful. Later I bulked out to 235. Bench 350. But it slowed me down a fair amount. I boxed and did judo. At 215 I could really move but at 235 I had incredible power but I was slower.

Very Informative, Sir

Super I'm into calisthenics and Capoeira and definitely strength development without body mass. When I did some BJJ some big guys were amazed I could just lift them up when in a clinch (I'm not a tall or wide guy). Great. This kept me motivated. Let's keep innovating and keep thinking!

My Instructor Bob Bremer is at 5:53. Burly guy with the Hawaiian looking shirt. He was 6'1" 220 lbs, was a street fighter and Ed Parker student before joining Bruce's China Town Class. He said Bruce not only was lightning fast, but could physically man handle him. He said some of the physical stuff Bruce could do bordered on super human. The way Bruce taught him the JKD side kick ( the way I was taught,) is a lunge step with the lead leg so all your weight is on the lead leg, then spring off the leg as the rear leg shuffles up and the front leg kicks the target. Bob said Bruce covered 27 ft one night with that lunge step and shuffle! He said he got his measuring tape out from work and measured it. The dude was unreal. Bob said he never stopped working out, whether he was driving or reading , he was doing grip exercises or something else. He was super motivated. Bob used to say; " Why did he (Bruce,) think he could be that good?!" Interesting question. You have to have the belief and desire first before you bring something to fruition. Bruce apparently had it.

Southern Praying Mantis Practitioner finds your video spot on. It's about time someone stepped up and spoke the truth about one of the best martial arts practioner ever. To become a true Kung Fu Warrior one implements all types of strength, endurance, and speed training as well as something for the mind and spirit. The first principle law of nature is Know Thyself. This is the foundation and the biggest key to becoming a better martial artist. Just subscribed.

Great video dude, really informative.

Excellent presentation; thorough, staightforward and non-opinionated; just the facts.