Q: Hi James,

-Shane

My Answer: Well I don't know what sort of training routines you're looking at, but different types of training can get your muscles more "dense." What do we mean by muscle density?

Muscle density refers to how thick and hard the muscles look and feel. This is different from "training density," where you do more work per unit of time. Muscle density is developed through sarcomere hypertrophy. In other words, the muscle fibers grow by thickening in diameter. This is different from sarcoplasmic hypertrophy where your muscles grow from increased fluid retention.

How do you develop sarcomere hypertrophy? Heavy weight and low reps. Anywhere from 3-8 reps, with a target rep range of 4-6 reps being ideal.

So cardio is not the way to go if you want muscular density. If anything, you will lose muscular density, because cardio is based on low weight (or more accurately, low force production) and ultra high reps, the exact opposite training method.

But if you want paper thin skin, then diet plays a crucial role. A cyclical ketogenic diet as mentioned in http://www.amazon.com/Strength-Physique-Training-Busy-Bodybuilder/dp/1451560109/ref=sr_1_4?ie=UTF8&s=books&qid=1270577570&sr=1-4 is the way to go.

Q: What does the A-1 & A-2 portion of your workouts mean on the Body Contract Workout 2.0 and the http://www.t-nation.com/free_online_article/sports_body_training_performance/the_shotgun_method&cr=? Does it mean superset the 2 exercises or alternate back & forth?

-Corey

My Answer- Yes it means you "superset" or alternate between the 2 exercises. So if you have this:

A1) Incline dumbbell press - 3 sets, 6-8 reps, no rest
A2) Pushups - 3 sets, as many reps as possible, 1 minute rest

What it means is you do a set of incline dumbbell presses, go immediately to pushups, rest for 1 minute and repeat 2 more times.

If you have this:

A1) Pull-up
Sets: 8
Reps: 4 to 6
Rest: 100 seconds

A2) Standing military press
Sets: 8
Reps: 4 to 6
Rest: 100 seconds

What this means is you do a set of pull-ups, rest for 1 minute and 40 seconds, do a set of standing military press, rest for 1 minute and 40 seconds and repeat 7 more times.

Q: What's a good way to go about building up your yoke (neck, traps,& upper back)? Your first version of the http://www.t-nation.com/article/bodybuilding/5_battletested_strategies_for_size_and_strength&cr= may be a good start, in my opinion. The clean and press and the deadlift would hit these areas. But how would you go about the training for the 3rd day? Would high pulls, shrugs and face pulls or rows be overkill on the third day?

-Shane

My Answer: You'd be correct in assuming that the first incarnation of the http://www.t-nation.com/article/bodybuilding/5_battletested_strategies_for_size_and_strength&cr= will build up your traps and upper back. If you want to build up the neck, then http://www.amazon.com/Strength-Physique-Articles-James-Chan/dp/1438214480/ref=sr_1_1?ie=UTF8&s=books&qid=1248818948&sr=1-1 features an exercise you can use to build up your neck.

Now if you wanted to incorporate rows, high pulls, shrugs and face pulls, that's fine. Simply include them in the following shotgun and troubleshooting workouts:

Workout #1: Shotgun

Clean and press (back, traps, triceps, biceps and deltoids)
8 sets of 3-5 reps
90-second rest

Pull-ups (back, biceps, forearms, and deltoids)
8 sets of 3-5 reps
90-second rest

Deadlifts (quadriceps, hamstrings, back, traps, forearms)
8 sets of 3-5 reps
90-second intervals

Workout #2: Troubleshooting

Seated calf raises
3 sets of 10-12 reps
1-minute rest

Leg extensions
3 sets of 10-12 reps
1-minute rest

Leg curls
3 sets of 6-8 reps
1-minute rest

20-degree dumbbell press
3 sets of 6-8 reps
1-minute rest

Seated cable rows
3 sets of 6-8 reps
1-minute rest

Dumbbell laterals
3 sets of 10-12 reps
1-minute rest

Incline curls
3 sets of 6-8 reps
1-minute rest

Lying dumbbell extensions
3 sets of 6-8 reps
1-minute rest

Workout #3: Shotgun

Bench press (chest, triceps, shoulder)
8 sets of 3-5 reps
90-seconds rest

T-bar rows (back, biceps, traps)
8 sets of 3-5 reps
90-seconds rest

Squats (quadriceps, hamstrings)
8 sets of 3-5 reps
90-second resr

Workout #4: Troubleshooting

Barbell high pulls
3 sets of 6-8 reps
1-minute rest

Pushups
3 sets of as many reps as possible
1-minute rest

Face pulls
3 sets of 8-10 reps
1-minute rest

Standing calf raises
3 sets of 6-8 reps
1-minute rest