Bruce Lee's 15 muscle training moves, similar to Joe Wade's training method

Anyone who knows the originator of bodybuilding Joe Wade knows that he has a set of training principles that are suitable for bodybuilding. In the late 1950s, Joe Wade practiced it among athletes of different ages through bold exploration and achieved initial results. Looking at his training principles, we find that a large part of Bruce Lee's training theory borrowed from Wade's training method.

The 15 secrets of Bruce Lee's muscle mass include large weight, low frequency, multiple sets, long displacement, slow speed, high density, consistent psychic movements, peak contraction, continuous tension, relaxation between groups, training more large muscle groups, eating protein, resting for 48 hours, rather than pretending, and being lethal. We basically have knowledge in Wade's training rules. One is the Western bodybuilding and fitness rules, and the other is Chinese martial arts. The two are surprisingly consistent, which shows that any exercise training must have certain commonalities.

Let’s take a look at the 15 tips of Bruce Lee’s muscle training:

1. Large weight (large weight training method, overcomes the slow muscle development and breaks through the "trough" of training): In bodybuilding theory, RM is used to represent the highest number of repetitions that a certain load can be made continuously. For example, if a practitioner can only lift a weight 5 times in a row, the weight is 5RM. Research shows that: 1-5RM load training can thicken the muscles and develop strength and speed; 6-10RM load training can make the muscles thicker and increase strength and speed, but the endurance growth is not obvious; 10-15RM load training muscle fibers are not thicker, but the strength, speed and endurance have all improved; 30 RM load training The capillaries in the muscles increase, and the durability is improved, but the strength and speed are not significantly improved. It can be seen that the load weight of 5-10RM is suitable for bodybuilding training that increases the size of muscles.

2. Low number of times: Since the types of muscles required for fighting are different from bodybuilding. Bodybuilding pursues large head muscles, which will constantly stimulate the muscles in the same part to make it stronger. However, the muscles in the fighting must have explosive power and elasticity, so it must stimulate the muscles in every part to exercise, so that every muscle cell in the body is exercised, so there is no need to do too many exercises in each part. Stimulating the muscle cells in the body every day will achieve better results.

3. Multiple groups (Wade's bodybuilding training rules: Compound Sets Training Principle: When you think about exercising, do 2 to 3 groups. This is actually a waste of time and cannot grow muscles at all. You must take 60 to 90 minutes to concentrate on exercising a certain part, and do 8 to 10 groups for each movement to fully stimulate the muscles. At the same time, the longer the muscles need to recover. Until the muscles are saturated, the "saturation" must be felt by yourself. The moderate standards are: sour, swelling, numbness, solidity, fullness, expansion, and obvious stubbornness in the appearance of the muscles.

4. Long displacement: Whether it is rowing, bench press, press, or curl, you must first put the dumbbells as low as possible to fully stretch the muscles, and then lift them as high as possible. This article is sometimes contradictory to "continuous tension". The solution is to quickly pass the "lock" state. However, I do not deny the role of high-weight half-time movement.

5. Slow speed (Wade's bodybuilding training rules: ISO-Tension Training Principle): Raise slowly, slowly lower it, and stimulate the muscles more deeply. Especially when putting down the dumbbell, you must control your speed and do concession exercises to fully stimulate the muscles. Many people ignore concession exercises. Holding the dumbbells up is considered completing the task, and quickly putting it down, wasting a great opportunity to increase the muscles.

6. High density: "Density" refers to the rest time between two groups. Rest for only 1 minute or less time is called high density. To make the muscle mass grow rapidly, you must rest less and stimulate the muscles frequently. "Multiple sets" are also based on "high density". When exercising, you should concentrate on training like a war and not think about anything else.

7. Consistent thoughts (Wade training rules: local concentration training principle, concentration training (Flushing Training Principle): Muscle work is innervated by nerves, and concentration of attention can mobilize more muscle fibers to participate in work. When practicing a certain movement, you should consciously make your mind and movement consistent, that is, you should think of muscle work whatever you practice. For example: when practicing vertical curls, you should lower your head and look at your arms with your eyes to watch your biceps slowly contract.

8. Peak contraction (Wade training principles: Peak contraction training Principle): This is a main rule for making muscle lines very obvious. It requires that when a certain movement reaches the most tense position of muscle contraction, maintain the most tense state of contraction, do static exercises, and then slowly return to the beginning of the movement. My method is to count 1 to 6 when the muscles are most tense, and then put it down.

9. Continuous tension (Wade's training rule: Rest-Pause Training Principle): Keep muscles continuously tense in the entire group, and do not let it relax at the beginning or end of the movement (not in the "locked" state), and always achieve complete exhaustion.

10. Relax between groups: stretch and relax after each set of movements. This can increase the blood flow of the muscles, help eliminate waste deposited in the muscles, speed up muscle recovery, and quickly replenish nutrition.

11. Training more large muscle groups (Wade's training rules: Muscle Priority Training Principle): Practice more muscles in the chest, back, waist, hips, and legs. It can not only make the body stronger, but also promote the growth of muscles in other parts. In order to make the arms thicker, some people only practice arms rather than other parts, which will make the biceps grow very slowly. It is recommended that you arrange some large-scale compound exercises with large weights, such as large-weight squat exercises, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% of people do not pay enough attention to it, so that they cannot achieve the desired effect. Therefore, in the training plan, five classic compound movements, including deadlift, squat, bench press, press, and pull-ups, should be arranged in the training plan.

12. Eat protein after training: In the 30 to 90 minutes after training, the protein demand reaches its peak, and the best effect is to supplement protein. But don’t eat immediately after training, at least 20 minutes.

13. 48 hours of rest: After one local muscle training, you need to rest for 48 to 72 hours before you can perform the second training. If you perform high-intensity strength training, the interval between the two local muscle training is not enough, especially large muscle mass. However, the abdominal muscles are exceptional. The abdominal muscles are different from other muscle groups. They must be stimulated frequently. They must practice at least 4 times a week, for about 15 minutes each time; choose three exercises that are most effective for you, only do 3 sets, 20-25 times per set, all of which are exhausted; the interval between each set should be short, not more than 1 minute.

14. It is better to be light than fake: This is a secret. Many beginners pay special attention to the weight and number of movements, and do not pay much attention to whether the movements are deformed. The effect of bodybuilding training does not only depend on the weight and number of movements of weight, but also depends on whether the muscles trained are directly subjected to force and degree of stimulation. .If the movements are deformed or not in place, the muscles to be trained do not or are only partially subjected to force, and the training effect will not be large, and even deviations will occur. In fact, among all the rules, the correctness of the movement is always the first priority. It is better to use correct movements to lift lighter weights than use non-standard movements to lift heavier weights. Do not compare with others, nor should the laughter of the gym be on your mind.

15. Lethality: Bruce Lee's strong muscles, symmetrical body shape, intimidating line contours and incredible explosive power all represent a unique divine power and momentum. All Bruce Lee's training programs are aimed at "making effort" for each part of the muscles. He believes that the human body should first have good speed sensitivity, flexibility and endurance qualities. The muscles he trained are not only "beautiful" but also have superhuman lethality. His muscle mass is unparalleled in the world! !!

Simply lifting, pulling, and pushing hard just to complete the number and number of sets and times of the movement, it will not have any effect on the training effect. You should know that if you want to train, you must do the last movement of each set. Wujie must do it again. If not, the muscle mass will not grow.