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The Cut Routine The ‘Cut Routine’ is basically a fat shredding routine used by body builders to get extreme muscle cuts before a contest. The three main components are weight training, aerobic training, and diet. This program takes as long as 22 minutes per body part in week one, to as short as only 14 minutes per body part in week 6. There is a built in one minute rest between each set a client performs, it’s in this rest period where we implement the various disciplines that define each individually designed cut routine ( ie: EnduraCut, WestCoastCut, CardioCut, TwoManCut, and TeamSportsCut. This rest period is decreased each week, thus making a shorter program as the weeks go by. For a beginner, who wants to undertake The Cut Routine, we would suggest three to four weeks of maintenance (moderate weight lifting to get the body acclimated to strength training). After this period, we would start the Cut Routine, with a six to eight week goal. Our clients would ideally do three body parts a day ( 22 min per body part), followed by 10 minutes on the Ab Structure, and 30-45 minutes of mixed cardio. A total exercise time per day would be between one hour and 45 min, to two hours. This time amount per day can be reduced to around 90 minutes per day if the client undertakes a seven day a week program, doing only two Cut Routines per day. This is a highly advanced fat shredding program, and it works, PERIOD. In three months, the average person can cut their body fat in half, for obese clients, this would be considerably less than half, but a transformation would be in the process never the less. The keys to this routine being so dynamic are: 1.) Both slow and fast twitch muscle fibers are being worked to exhaustion 2.) The diminishing time co-efficient(in the rest period), makes each week more challenging, but the body recognizes the same movements, and variable weight loads, so definition begins almost immediately 3.) With the addition of proper diet, and basic aerobic training, this overall program forces the metabolism to speed up, as the whole body undergoes a transformation, literally on a daily basis. Warning: This routine is very advanced, and anybody undertaking this type of exercise should consult a physician to make sure they are clear to undergo a strenuous regime. Expect to feel lactic acid burns that will make you want to run for the door, extreme fatigue during the exercises, and most clients are VERY sore throughout the entire first two weeks of undertaking this program. The beauty of this Cut Routine is that it’s up to each and every individual client of how much each weight load consists of, thus making this routine perfect for younger,and older adults and even post rehab persons…as your body responds to the changing level of fitness, you can then push yourself to greater extremes. History of Cut Routines
Bodybuilding first burst onto the North American scene during the late 1800’s. Equipment and training techniques have always been at the forefront. For simplicity, let’s say there are three basic training systems, or ‘phases’ of training, those being; maintenance, bulking, and cutting. Sure there are hundreds of additional workout routines, but these three best describe our approach, and what we believe most people in the gym are doing, or want to do. The maintenance phase encompasses every thing from light (15-25 reps) to heavy ( 8 to 12 reps) weight training. This system is great to use when either just starting a regiment of weight lifting, or when coming off a cut program, prior to the next heavy cycle. The bulking phase or heavy cycle is used for obtaining rounded, dense size. These routines evolve around 4-6 reps, and warming up properly is critical to avoiding injury. The third and final system is the cutting phase. Aerobic work is the main element here, however, not only in the sense of practicing that ‘minimum of 30 to 45 minutes a day, 5 to 6 days a week as recommended by the Presidents Council on Physical Fitness’, but as it relates to building lean muscle mass thru weight lifting. The cutting phase also deals with diet big time, and eating lean is the key here. Cut programs are usually employed after a bulking cycle. Cut cycles usually last a minimum of six weeks, but can extend into several months, and beyond, even becoming a lifestyle. They are notorious for being healing systems, and they tend to strengthen the tendons and ligaments as well as the heart and lungs. For the most part the equipment used is the same, regardless of weather you are performing a bulking, maintenance or cutting routine. You’ll need a set of expandable dumbbells, a good curl bar with some plates and locks, an adjustable bench and some way to do pull ups, or maybe a set of bands, or access to a pull down machine. A gym membership would be ideal, but not necessary.
The History of the Belle Meade Fitness Cut Routine
Bob Armistead, a former Vanderbilt football standout owned this fabulous 24 hour gym on Division, seconds from down town in the Music Row area of Nashville, Armo’s Body Shop. Due to his best friends urging, a fellow named Keel Irvin, our author Steve Aaron first joined this gym around 1991 after years of being in and around the various gyms. Keel is this wall of a man, at that time, 6’8" weighing 230, 14% body fat, and 22 inch guns and a 32" waist. His room mate, Brian Lebender (huge in his own right,) actually taught Steve about cutting, and many of the fundamentals of our current cut program reflect those long standing principals. Steve first began tweaking his version of this cut routine in 1994. The descending rep numbers beginning with 40 reps and ending with 3 reps was the first thing Steve perfected, making the plateaus get closer as the weight goes up. Plateaus are the shelves that each rep goal sits on, and this is another of Steve’s improvements, because of the implementation of pre-loading and post-loading, only a portion of the whole set follows a constant weight load. This varying weight load is what makes the program unpredictable. Another thing Steve perfected was the rest between sets, and how it relates over the 6 week period, making slower incremental steps once the rest hits 30 seconds. Steve then added the no rest double, and triple cut sets, and the accompanying weight load calculations. Things like negatives were then added to compliment the already standing principals of flexing. From 1994, Steve basically had untold chances to practice this routine on himself and clients, and implement more of his innovations to the over all program. From diet and nutrition, to sleep, to aerobic to other areas like sport specific, yoga, and boot camp styled programs Steve implemented them all into this cut phenomenon. Now even the stay at home mom’s have a cut program for them. In 2004 Steve opened Belle Meade Fitness, a private studio that allowed Steve to learn and then master Thai Stretching, and in turn implement it into the program also. In addition to the original Cut Routine, there is now Endura Cut, Cardio Cut, West Coast Cut, Disco Cut, 2 Man Cut, and Team Sports Cut, as well as the corresponding programs to go along with each routine. Most recently Steve built Bulk Routine.Com, and now has begun developing this sister site to cater to athletes wanting to get huge. On the design side of things, in 2006 Steve built the proto type to the first ab structure, The Abominable Abdominal, and has another 36 machines in one design phase or R & D.
The Cut Routine
Welcome to the world of cut. Here’s a place you’ll want to be able to look back on one day and say to yourself "Damn, I looked good when we…" did that video, took those pictures, went on that trip. There can be no second places, it’s time for you to get your personal best out of each and every workout, and diet (as aforementioned) is real important( see chapter 12 diet). But for right now, let’s look at some of the expectations that can be tossed out on the table, and some of the pitfalls that might come your way.
Expectations:
1.) Expect to build lean, coordinated muscle mass. These types of muscle fibers are going to heal quicker when stressed, and most resemble the fine lines that calisthenics bring to the human form, in a general sense.
2.) Expect improvements in balance, mobility, and sustained strength.
3.) Expect to lose body fat
4.) Expect to increase metabolism.
5.) Expect to give your body it’s best chance to heal itself
In general, expect to eventually look, and feel like Spiderman. Mild thresholds (how hard you push yourself), and lenient time frames (the amount of time you allow between sets) can be implemented to perfection making the cut routine useful with different types of rehab and even physical therapy.
The Variations on The Cut routine: Finally we have the Cardio Cut. If you are training for a marathon, 5k, 10k, outback hike, adventure race or cross country this is for you. If you are a mountain biker, road cyclist or into long hybrid bike rides, this is for you. If you are someone wanting to dramatically gain strength, while at the same time focus on cardio, this is for you!
Team Sports Cut .Com says it all. This version of the cut is directed at the team sports athlete. High School, College, amateur, or pro athletes will benefit. Weather it’s Baseball, Volleyball, Football, Soccer, Basketball etc…but here’s the best part there is not only a sport specific cut routine for you, but there is a position specific one. So weather you are a pitcher, or a quarterback, or a point guard, or on the golf team… we have a cut routine for you! Because the basic cut can reflect minimal weight loads, this program is ideal for the younger athlete, even late middle school aged. Coaches wanting leaner, stronger teams and Athletic Directors wanting successful programs will be interested in these sport specific, position specific cut routines. Just wait until the average weekend warriors get wind of The Cut Routine, and cuts strokes off their golf game, or improves their performance on the court or field. For the stay at home mom’s and all the ladies in general there’s the soon to be world famous Disco Cut Routine. This has the 16 greatest dance moves of all time worked into the basic cut routine. You see, there is a 60 second rest built into our basic cut routine, which happens in between each set of weight lifting. This 60 second break is where we add the music to dance to, it’s truly a crushing routine, and is great fun, particularly in class settings. This routine (and associated music) will be licensed out to fitness clubs all over the US, and world-wide. To accompany the DVD’s and the book will be our own line of expandable dumbbells, bench, programming unit and a band system for a very affordable home purchase. Another strong market will be that of our West Coast Cut Routine. Here in the 60 second rest, clients will be exposed to various stretching, and yoga poses. We have developed seven different programs, one for each day of the week; in addition to that we include three different couples assisted stretching cut routines for a total of ten. These couples assisted stretching cuts should be of interest to every married couple on the planet. Perfect for relaxation, and elongation of the muscles, allowing for greater flexibility, circulation, and position stamina. It’s a great way to spend time together working out, yet doing integrated stretching exercises which In turn builds trust and physical bonding. The West Coast Cut will be of interest to those who enjoy yoga, palliates, massage, and meditation. It will also be of special interest to personal trainers who are working with professional athletes needing assisted stretching, and even physical therapists wanting to strengthen their soon to be released patients. Any extreme athlete, or outdoorsman will appreciate the Endura Cut Routine. Here we integrate sixteen calisthenics into the basic cut program for an unbelievable program. If you enjoy military boot camps, or enjoy sculpt classes this is for you. If you are doing any array of outdoor sporting from four wheeling, to moto-cross, to snowboarding to even hunting to name just a few, this type of functional use training is perfect for you. Hiking, climbing, kayaking, rowing, mixed martial arts and auto racing….yea auto racing.
We Offer:
Mobile In Home Personal Training
Corporate Fitness Classes
Exciting Group Fitness Excursions
Mobile Personal Training - "We Come to You"
We Bring The Work Out To YOU along with some fitness equipment including, but not limited to: dumbells, multi bench, steppers, various abdominal toys, weight bags, stability balls, etc... and as many Iron horse Hybrid Bikes (spec to size) and helmets as needed to get a fantastic 90 minute workout at your house. We can even pick you up & drive to any number of exciting locations including area parks, the lake, or even downtown Nashville. We can bring equipment to do a complete on-site fitness assessment, and we'll also provide ice cold bottled water, and super smoothies for energy. Expect to get a great workout in with Coach Aaron, an ACE (American Council on Exercise) Certified Personal Trainer with over 25 years experience in the fitness business, we'll ride bikes thru your neighborhood, or head to one of Nashville's awesome green ways. Our base rate is $75/ per 90 minute session, and this includes fuel costs. Call to get more info, including VERY AFFORDABLE GROUP RATES, & UNBEATABLE PACKAGE DEALS
