Bruce Lee is considered by many to be the greatest martial artist ever lived. Not only was Bruce Lee a great martial artist, his physique was also amazing. Below are quotes from different people who were no doubt impressed with Lee’s muscles:
Bruce Lee had a very–I mean a very–defined physique. He had very little body fat. I mean, he probably had 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 those moves and they do have the skill, but they don’t look visually as believable or as impressive as Bruce Lee did.
—–Arnold Schwarzenegger (seven-time Mr.Olympia
winner)
Bruce took off his T-shirt, and I marveled again, as I always did every time I saw his physique; he had muscles on muscles. —–Chuck Norris (World Karate Champion)
He created himself. He sculpted himself; every one of his muscles was absolutely toned and tuned to whatever it was he was doing and totally functional. —–James Coburn
It is true that Bruce Lee’s biceps, triceps, or forearms are small when compared to Arnold Schwarzenegger or Ronnie Coleman. But that was because Bruce Lee did not train for size; he trained to make himself a better martial artist. As a martial artist, Bruce Lee was known for his amazingly fast and powerful strikes. As you can see from the pictures above, Bruce Lee’s arms were extremely muscular. Here are Bruce Lee’s top exercises for the Biceps, Triceps, and Forearms:
Note: For the Isometric Squeeze exercise, you would need either a pair of grippers or a tennis ball. The good thing about this exercise is that you can do it whenever, such as when you are watching a movie in a theater or riding a bus. Simply try to squeeze hard for 15 to 20 seconds and try to do this as much as possible everyday.
When it comes to supplements it is best to stick to the basics. There are hundreds of supplement companies out there who promise “900%” growth and other crazy figures. I’m not saying these supplements don’t work, I’m sure they have their place but we like to stick to stuff that’s been proven over years to be effective. Also the basics are inexpensive compared to those supplements claiming “900%” growth.
The top 3 supplements you will EVER need to buy.
1- Whey protein
Protein is the building blocks muscles it is crucial that anyone who wants grow some big biceps, triceps, forearms, arms in general that they get plenty of protein through out the day. Well you ask how am I suppose to eat that much meat? or drink that much milk? That’s where whey protein comes in. A scoop of whey protein is usually around 23 grams of protein which is equivalent to two pieces of chicken breast or 3 cups of milk. Whey protein makes eating the proper amount of protein per day easier and it saves you a lot of money on meat.
Since whey protein is the fastest acting protein, taking it immediately after your workout is a great idea. After a hard workout, your muscles are nutrient deprived, whey helps deliver protein quickly to muscles who really need it.
2- A multi-vitamin
You might be asking yourself, how does a multivitamin help me get big biceps, triceps or forearms? For most normal people we cannot fill all the nutritional gaps with the food we eat. It’s too difficult and far too expensive. The role of a multivitamin is to fill the nutritional gaps we have. By having all the necessary vitamins and nutrients in your body you will be healthier overall. These nutrients overall will help your body grow in various ways. Be sure to buy a bodybuilder’s multivitamin not the cheap synthetic one’s like “Centrum”.
3- Creatine Monohydrate
There are many creatines on the market out there but the cheapest and most proven one is creatine monohydrate. You can buy a huge supply for $20 more or less. Creatine is not a necessary as whey protein or a multi-vitamin but creatine supplementation increases fat free mass and improves anaerobic performance. For it’s price and effectiveness it is definitely a good buy.
Arnold Schwarzenegger was a seven-time Mr.Olympia winner, who was also known as the Austrian Oak. Even though Arnold was born with the genetics of a bodybuilder, he still had to work hard to become top in the world. Arnold’s arms were 22 inches at his prime. As you can see from the video below, Arnold’s arm muscles were extremely impressive.
Arnold did not have ONE specific workout that he used for his biceps, triceps, or forearms. He tried so many different workout workouts.
Sometimes he worked out with low reps, sometimes high reps, sometimes high sets, sometimes low sets…etc. The reason Arnold used so many workouts was because he wanted to shock his muscles and give them surprises. When this happens, muscles grow rapidly.
As you can see from Arnold’s pictures, his way of working out worked great for him. And you should do the same by trying different arm workouts. For more workouts, check out the Sample workouts section of our site.
Below are examples of his workouts for the biceps, triceps, and the forearms:
Arnold Biceps workout
01. Barbell Curls (6 sets of 6 to 10 repetitions)
02. Seated Dumbbell Curls (6 sets of 6 to 10 repetitions)
03. Dumbbell Concentration Curls (6 sets of 6 to 10 repetitions)
Arnold Triceps workout
01. Close-grip Bench Press (6 sets of 6 to 10 repetitions)
02. Tricep Pushdown (6 sets of 6 to 10 repetitions)
03. Barbell French Press (6 sets of 6 to 10 repetitions)
04. One-Arm Dumbbell Triceps Extension (6 sets of 6 to 10 repetitions)
Arnold Forearms workout
01. Dumbbell Wrist Curls (5 sets of 10 repetitions)
02. Reverse Barbell Wrist Curls (5 sets of 8 repetitions)
03. Wrist Roller (as much as you can)
All in all, below is a list of Arnold’s favorite Arm Exercises:
01. Standing Barbell Curl (2 sets of 6 to 8 repetitions)
02. Hammer Curl (2 sets of 6 to 8 repetitions)
03. Skull Crusher (2 sets of 6 to 8 repetitions)
04. Tricep Pushdown (2 sets of 6 to 8 repetitions)
05. Barbell Palms-Up Wrist Curl (3 sets of 10 repetitions)
06. Barbell Palms-Down Wrist Curl (3 sets of 10 repetitions)
Workout #2
01. Tricep Pushdown (3 sets of 4 to 6 repetitions)
02. Seated Tricep Press (3 sets of 4 to 6 repetitions)
03. Close-grip Bench Press (3 sets of 4 to 6 repetitions)
04. Barbell Bicep Curl (3 sets of 4 to 6 repetitions)
05. Seated Dumbbell Curl (3 sets of 4 to 6 repetitions)
06. One-Arm Preacher Curl (3 sets of 4 to 6 repetitions)
07. Wrist Roller (as much as you can)
Workout #3
For this workout, you are doing 1 set of 10 repetitions for each exercise and you should NOT train to failure for every exercise.
01. Alternate Dumbbell Curl (1 set of 10 repetitions)
02. Hammer Curl (1 set of 10 repetitions)
03. Incline Dumbbell Curl (1 set of 10 repetitions)
04. Preacher Curl (1 set of 10 repetitions)
05. Close-grip Bench Press (1 set of 10 repetitions)
06. Skull Crusher (1 set of 10 repetitions)
07. Tricep Dumbbell Kickback (1 set of 10 repetitions)
08. Tricep Pushdown (1 set of 10 repetitions)
09. Dumbbell Palms-Up Wrist Curl (1 set of 10 repetitions)
10. Dumbbell Palms-Down Wrist Curl (1 set of 10 repetitions)
Workout #4
For this workout, you are to pick one exercise for biceps, one for triceps, and one for forearms. Pick a weight that is challenging enough for you because you are doing 5 repetitions for every set. Follow the principal below:
Note: For this workout, do not rest between exercises. You can only rest after you have done all 3 exercises. You can also change the exercises to the ones you prefer.
Workout #5
This workout is an advanced version of workout #4. You are following the same principal but you have to make one little change. Here’s how it goes:
For this workout, you are training to failure for every set. Follow the principal below:
#1 Week: Do repetitions of 15 (lightweight)
01. Preacher Curl (1 set of 15 repetitions)
02. Alternate Dumbbell Curl (1 set of 15 repetitions)
03. Close-grip Bench Press (1 set of 15 repetitions)
04. Tricep Pushdown (1 set of 15 repetitions)
05. Dumbbell Palms-Up Wrist Curl (1 set of 15 repetitions)
06. Dumbbell Palms-Down Wrist Curl (1 set of 15 repetitions)
#2 Week: Do repetitions of 10 (Intermediate)
01. Preacher Curl (1 set of 10 repetitions)
02. Alternate Dumbbell Curl (1 set of 10 repetitions)
03. Close-grip Bench Press (1 set of 10 repetitions)
04. Tricep Pushdown (1 set of 10 repetitions)
05. Dumbbell Palms-Up Wrist Curl (1 set of 10 repetitions)
06. Dumbbell Palms-Down Wrist Curl (1 set of 10 repetitions)
#3 Week: Do repetitions of 5 (Heaviest)
01. Preacher Curl (1 set of 5 repetitions)
02. Alternate Dumbbell Curl (1 set of 5 repetitions)
03. Close-grip Bench Press (1 set of 5 repetitions)
04. Tricep Pushdown (1 set of 5 repetitions)
05. Dumbbell Palms-Up Wrist Curl (1 set of 5 repetitions)
06. Dumbbell Palms-Down Wrist Curl (1 set of 5 repetitions)
Note: As you can see, the number of repetitions for each arm exercise decreases each week. Therefore, you would have to increase the weight of each arm exercise each week to ensure that you are training your biceps, triceps, and forearms hard. Let’s say you did Close-grip Bench Press with 60 pounds in the first week. Then for the #2 week, you would have to increase the weight to 70-80 pounds to make sure that your last repetition of this exercise is 10, because you are training to failure. After you finish #3 workout, go through this workout again with increased weights.
A few supplements you can take to speed this up are myofusion for recovery purposes and white flood as a preworkout supplement to maximally energize you.
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