4

votes

How do I get a Bruce Lee physique? (fast twitch muscle fiber)

Answered on August 19, 2014
Created January 17, 2011 at 6:33 PM

I am a slim guy and I don't want to get big.. I think it looks funny. I would rather be slim, strong, and quick. How do I go about building my fast twitch muscle fiber? I want to be like my man Bruce Lee!!!!!! haha

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on July 20, 2011
at 09:00 PM

I'm a big fan of Sonnon's work and use TACFIT myself.

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on February 17, 2011
at 10:38 PM

i've stuck with the 3x wk mass phase routine. i've been wanting to switch to the volume cycle that but haven't started yet.

B124653b19ee9dd438710a38954ed4a3

(1634)

on February 17, 2011
at 10:27 PM

I've read his stuff. Do you go with his 5 days/week volume routine?

B22e5946e28a1845a6006737e59edfc6

(2437)

on January 17, 2011
at 08:51 PM

He was 5'7, not that short for that weight. My buddy is that height, also East Asian (I know Bruce was mixed, 1/4 German but close enough) and close in height at 5'8 but weighs 155 lbs. My buddy is former Special Forces so it's not BB muscle that he has. 5'7 135 is really light. I'm guessing very low body fat and a good pump before photo shoots was Bruce's "secret."

296b837795beec2ea6bfe5598e773a7e

(354)

on January 17, 2011
at 07:12 PM

Good call Elizabeth, that wasn't cool. Sorry about that, I changed it.

296b837795beec2ea6bfe5598e773a7e

(354)

on January 17, 2011
at 07:11 PM

yeah you are right.. my bad. Im probably a little younger than the rest of you guys. I apologize for using that word.

0bcefaa82dc94f93ce705f86e235f335

(1591)

on January 17, 2011
at 07:09 PM

Or it could be because of the use of the word "retarded", which is way uncool.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 17, 2011
at 07:07 PM

He was Ripped for his size. Don't forget he was short too

296b837795beec2ea6bfe5598e773a7e

(354)

on January 17, 2011
at 07:04 PM

whoever voted this down is probably a huge body builder nerd.

0bcefaa82dc94f93ce705f86e235f335

(1591)

on January 17, 2011
at 06:53 PM

Hey, just a thought, but can we not use the word "retarded"? Not cool, dude!

1471beca8e3adff4ae2f89d10e5f7acb

(6550)

on January 17, 2011
at 06:43 PM

This isn't an answer so much as saying "heck yeah." Bruce Lee definitely had what I see as the ideal male physique. Rawr.

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6 Answers

best answer

6
4b97e3bb2ee4a9588783f5d56d687da1

on January 17, 2011
at 06:52 PM

Plyometrics and high quantity fast reps, not to failure.

Sub 7% bodyfat.

3
E9008f422476aa0ffd18487fe09fc218

(120)

on January 17, 2011
at 07:59 PM

Well, check out this article, http://www.mikementzer.com/blee.html, by John Little the co-author with Bruce Lee of The Art of Expressing the Human Body: http://www.amazon.com/Art-Expressing-Human-Body/dp/0804831297

A great program focusing on functional strength for fighters is Scott Sonnon's Tacfit Commando: http://www.tacfitcommando.com/ . Deceptively simple but highly effective. Coach Sonnon is a world class martial artist himself. He focuses on functional strength, flexibility, joint health, speed & power rather bulk for bulk's sake.

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on July 20, 2011
at 09:00 PM

I'm a big fan of Sonnon's work and use TACFIT myself.

0
Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on February 17, 2011
at 08:30 PM

Check out www.musclehack.com. Download Mark's newest Total Anabolic ebook. It's a quick read at about 22 pages. He keeps things very simple but explains in details how to activate your type 2b fast twitch muscle fibers. Essentially, it's about finding your peak point between workouts. And pushing out that last painful and slow rep to muscle failure is very important, as it is often the final and most difficult rep that really instructs your muscles to activate the fast twitch fibers and 'break' your tissue so it can be repaired stronger.

This is exactly what I've been doing for about 6 months now. All of my lifting numbers have nearly doubled, and I was stronger than average before I even started.

I am 5'8, 151 lbs (was 164 when I started Paleo/lifting last August)

Actual examples of my 6 month progression @ 3x/wk on a Powertec Leverage Bench using free weights

squats: from reps with 190 to 350 now

seated row: from reps with 130 to 240 now

shoulder press: from reps with 120 to 200 now

cable curls: from reps with 55 to 100 now

bench press: from reps with 160 to 240 now

Not bragging (pointless since nobody even knows who I am anyway). I'm just saying, what I learned from Mark Mcmanus has really helped my strength and muscle gains. I'm not in Bruce Lee physique territory yet, but getting closer and something like that is my goal, with maybe a bit more bulk than he had.

Cheers,

Jack Kronk

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on February 17, 2011
at 10:38 PM

i've stuck with the 3x wk mass phase routine. i've been wanting to switch to the volume cycle that but haven't started yet.

B124653b19ee9dd438710a38954ed4a3

(1634)

on February 17, 2011
at 10:27 PM

I've read his stuff. Do you go with his 5 days/week volume routine?

0
B22e5946e28a1845a6006737e59edfc6

(2437)

on January 17, 2011
at 06:58 PM

Bruce Lee only weighed 135 lbs so Id think the key for him was to have a very low body fat percentage so that the muscle he did have could really be seen (giving the illusion of more mass than had.)

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 17, 2011
at 07:07 PM

He was Ripped for his size. Don't forget he was short too

B22e5946e28a1845a6006737e59edfc6

(2437)

on January 17, 2011
at 08:51 PM

He was 5'7, not that short for that weight. My buddy is that height, also East Asian (I know Bruce was mixed, 1/4 German but close enough) and close in height at 5'8 but weighs 155 lbs. My buddy is former Special Forces so it's not BB muscle that he has. 5'7 135 is really light. I'm guessing very low body fat and a good pump before photo shoots was Bruce's "secret."

0
35a8b223ae5d863f17a8c9e3a8eed5eb

(571)

on January 17, 2011
at 06:44 PM

check out Rusty Moore

0
Medium avatar

on January 17, 2011
at 06:41 PM

It would mostly be the result of bodyfat %, followed by a moderate amount of muscle gain and finally genetics.

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