Bruce Lee Isometric Exercise

The Secret Behind the Power of the Dragon?

By Paul "Batman" J.O'Brien 

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. IMed., Dip. Adv. OBB, Dip. CHM, M.AFPA., M.C.Th.A.

Bruce lee isometric exercise - two words that in physical culture and fitness forums around the world pop up on a near daily basis. Many of us today still marvel at Bruce Lee’s physique. His low body fat and sinewy, steel muscles have inspired dozens of young me to devote themselves to health and fitness in the quest to attain Lee’s legendary physique.

Not only did his physique influence the average school kid, but experienced weight lifters, athletes, and even bodybuilders – the men who spent their every waking moment in the pursuit of physical perfection where in awe…

Bruce Lee had a very – I mean a very – defined physique. He had very little body fat. I mean he probably had the one of the lowest body fat counts of any athlete around. And I think that’s why he looked so believable. There’s a lot of people that do all the moves and they do have the skill, but they don’t looks visually as believable or as impressive as Bruce Lee did. He was one of a kind. He was an idol for so many.

The great thing about someone like Bruce Lee is he inspires so millions and millions of kids out there who want to follow in his footsteps.

Arnold Schwarzenegger…

But how did Bruce Lee develop such an incredible physique? I mean that’s what we all want to know right? Well the answer, comes for his widow, Linda Lee Cadwell…

I know millions of his fans are convinced that Bruce was born with a special body, they have watched him exercise his extraordinary strength, seen his agility, studied him as he flexed his small but marvelously muscled frame. Many of them simply do not believe it when I explain that Bruce built his outstanding physique through sheer application and willpower, through intense training.

Intense Training, part of which included Isometrics. Now Bruce Lee was on the cutting edge of fitness and physical exercise. He obsessively ordered every course and book, learned every exercise he could and used them all. He then subjected them to critically evaluation. If any given exercise did not produce results it was dropped. Thus Lee stripped away the non essential, those exercises that weren’t good enough. 

Only one system of exercise was so successful that Lee practiced it DAILY. That’s right he trained every day in these particular exercises because they produced incredible and dramatic increases in his strength and his muscle density. That system, of course, was isometrics, the same isometrics I teach in my course 7 Seconds to A Perfect Body!

In fact Bruce Lee isometric exercise produced the quickest increase of raw strength and dense muscle in Lee's total training experience. After many years the Bruce Lee isometric exercise routine was paired down to 8 exercises that he performed only once each day.

That’s it, 8 exercise’s held for between 6-12 seconds (I explain the reason for such brief hold times in my course). Lee strongly felt that each session should be approached with nothing less than 100% intensity. Then what are the Bruce Lee isometric exercises? Based in the early work of Bob Hoffman, Bruce performed

  • Press lockout
  • Press start
  • Toe raise
  • Pull
  • Parallel squat
  • Shoulder shrug
  • Deadlift
  • Quater squat

That was it. However each of these exercises require a solid base of full body isometrics behind them, and they also require specialised equipment to perform. Rather than have people risk injury (much like Bruce did), I teach the full body course with equipment free versions of those techniques in my 7 week isometric course - 7 Seconds to A Perfect Body! and you can see my perform some of Bruce Lee's strength feats having used those same methods.

In addition to his regular martial arts training and workouts, these simple 8 isometric exercises built the body of a Dragon and can do the same for you.

Have You Tried the 8 Bruce Lee Exercises or Want to Start?

Then share your experience or ask your Bruce Lee based questions here!

Bruce Lee was a huge inspiration of mine, and as Arnold says above to many more kids and athletes today. Isometrics were a core part of his training program and helped him build one of the most inspiring, functional physiques of our age.

If you've been inspired by the Bruce Lee Body and would like to share your story or have questions on how you can build a Bruce Lee like physique yourself, just fill out the form below...

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Check Out What our Other Bruce Lee Fans Have Said

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sandeep  
how much share of success the food that bruce lee used to have, had influenced his physique?

Daily Isos 
Yo, I would like to know which produces the best results: 1. Doing Isos Daily (Whole body) vs Having a rest day between? 2. Since fast twitch muscle fibers …

Isometrics for Speed - Resistance Bands vs Weights 
Hi, I would just like to know what is the best and fastest way to improve your speed with Isometrics. Is it with Resistance Bands or Weights? Thanks …

jraymond@talk21.com 
I am 78 years old and want to get some muscle without lifting heavy weights. Will every day isometrics be suitable or should I train every other day? …

what was his forearm workout? 
ok so i'm a gymnast and so many people tell me i have the body shape like bruce lee, but ive been trying to get forearms like him any ideas?

HOW??????? 
how the hell do i get ripped abs

Training in Ninjutsu 
Well ever since I was a youngly I had watched movies like ninja turtles, the karate kid and many other martial arts movies. Then one day my father had …

Bruce better than Arnold? 
Hey I've lucky enough to be blessed with superior genetics as far as gaining muscle mass is concerned. However I don't feel comfortable going to gyms and …

Isometric Training for Martial Arts 
Do you sell a book on Isometric Training for Martial Arts specifically or is it just all in 7 seconds to a perfect body? -David Rodriguez

Great Bruce Lee Speed but Effective? 
Great Bruce Lee Speed but Effective? OK, I am 15 and I am planning on being a great fighter like Bruce Lee. In my opinion he was the best fighter out …

Great Bruce Lee Speed but Effective? 
Great Bruce Lee Speed but Effective? OK, I am 15 and I am planning on being a great fighter like Bruce Lee. In my opinion he was the best fighter out …

Bruce Lee Muscle Tone? 
I am 15 weigh some where around 125-130 and i heard bruce lee could bench press 400 pounds when he weighed 125 pounds. Some people say how is that even …

Increasing 100m Sprint 
Hi, I would like to increase my speed. Do you have any exercises to increase 100m sprinting?

Isometrics Anytime, Anywhere 
Great article! I have been doing isometrics for a little while now, just when ever I have a spare five minutes I will push my hands together etc. It doesn't …

I Want a Bruce Lee Body 
Hi, I want to increase my body strength, but I don't want to increase the biceps size. Is it possible? I don't like body building, I want a body like …

Building Big Muscles, Does it Sacrifice Speed? 
I've been weight training for months. The reason why I was doing so, initially, was to build up my body, however, I have recently realised that building …

ali_jkdkali@outlook.sa Not rated yet
strength training is important for all martial arts artist , I have read almost everything about Bruce Lee workout But I do not want to copy him I realized …

Jonathan Moore Not rated yet
Just like every one else in there right mind, I want and have tried hard as I can to attain abs like Bruce Lee. It has been to no avail. Granted I am …

im very slim and im interested in getting like bruce lees body Not rated yet
how to get bruce lees body forms and his strengths what r the diet and exercises did he do to get that body muscles and all his body

Words From the Old Side ... Not rated yet
I have used isometrics on a limited level for several years. Most of my training has been with weights, but I'm starting to get joint pains, so that has …

Daily Isometircs Not rated yet
Hi paul, Paul can I do isometrics everyday? ....My method for doing isometric is tensing the muscles while inhalation holding it while exhaling …

Mr. Sheran Not rated yet
Bruce Lee was just an example of a human being destined for perfection...

Burce Lee's rest in between workouts Not rated yet
Hi, I read in one of your articles saying that you only train one muscle (or aspect of it) per week (with 7 days rest)... This just seems very weird, …

bruce lee Not rated yet
i want to get ripped like bruce lee how can i get?

Click here to write your own.

how did bruce do them Not rated yet
How long did Bruce Lee do the exercises like did he do the press lockout 10 seconds a set or what?

I want the dragon body Not rated yet
I want the bruce lee body and strength because he inspire me in video game in tekken just like law.the figthing style of law is just like bruce and one …

bruce lee fan! Not rated yet
I want to be able to have a lean strong ripped body like bruce lee he has inspired me.And i understand his theory. but i am not able to go to the gym. …

get fit before trip! Not rated yet
I am lean and no need to lose weight, cardio will make me lose weight therefore I am only interested in firming up. I do not mind gaining weight as long …

Bruce Lee = The Man! Not rated yet
I have always respected Bruce Lee ever since the first the first time I watched a movie of his. A VHS recording of "Chinese Connection". I was amazed at …

How to increase my skill Not rated yet
I always did workouts but nothing has happened. Any tips on good speed, abs, and jumping high for my Martial Arts.

Tim Cole Not rated yet
Bruce Lee is epic.

A Student of Good Health Not rated yet
I am a physical person and YES Bruce Lee is the all time best. I can't put into words how great he is. I am learning QIGONG from dvd's and Master …

Better Than Ever! Not rated yet
I want my health and fitness to be better than ever, still recovering from a head on car accident. In 2008, which sustained a cracked c2 vertebrae in my …

How Can I Be Like Bruce Lee Not rated yet
How can I become like Bruce Lee? - Raza

Safe Exercise for hypertensive and diabetic people Not rated yet
Looking for better, safer exercise for hypertensive and diabetic patients.

Yan-Kyu Not rated yet
I would like to try the Bruce Lee exercises..

Increasing Football Speed Not rated yet
Hello, I see in your articles about increasing MA speed. Do you have exercises that increase 40 Yrd times for Football speed? Thank You, Stan

What Age did Bruce Lee start working out? Not rated yet
At what age did bruce lee start to work out? Like, did he work out before 1964?

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Bruce Lee Isometric Exercise revealed. Now, start learning the exercises here.

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