I have started lifting weights to help with my martial arts. The outcome that i hope to recieve is lean, toned muscles, which will increase the speed of my puches and kicks. I have talked to my sifu about Weight Training and he thinks it is fine to practice, although he does warn that it tends to make you tense which in turn reduces speed. He told me to watch out for tenseness in my strikes and told me to lay off the weights if i found any.

I am doing the standard 3 sets of 12 repetitions for each exercise, and about 2-3 exercises per body part. I don't want to bulk up and become "Muscle Bound" because CLF (Choy Li Fut) requires agile and quickstepping footwork, as well as fast intriquite hand movements. I want to increase the "crispness" of my techniques with blazing speed. I am looking for the type of speed Bruce Lee had. Should i continue with my 3 sets of 12 or should i consider lighter weights and higher reps, or even higher weights and lower reps, like in the 4-6 rep range. Also would you guys just recommend body weight exercises for the martial arts ie. Pushups, pullups, one legged squats, etc.

Any help would be greatly appreciated. THANKS