neck - UK-Muscle Body Building Community

OnePack · 30-11-2004, 03:35 PM

does anyone train their neck? I have never.

powerU · 30-11-2004, 04:15 PM

winger · 30-11-2004, 04:20 PM

Only when I work biceps :p

trickymicky69 · 30-11-2004, 04:21 PM

its a bit dodgy training your neck mate. this is definitely a training method that needs building up in small increments as it is very easy to shag your neck and the connective tissues surrounding it. to start with only use forward and back motions and get your neck used to the weight. if you have ever had any neck problems i would stick to this but if you are all clear you could try some movements to the side. as the neck is so intricate keep the movements slow and deliberate THIS IS NOT A TIME FOR EXPLOSIVE EXCERCISES. must admit that along with forearms a big neck is a sure fire way to make you look a lot bigger. it also helps with the symettry aspect cos a big body and a small neck looks silly

**hackskii** · 30-11-2004, 06:23 PM

I used to work neck alot and it got huge. Go light at first and get the neck used to it slowly.

You have 4 parts to your neck.
The back of the neck will get some work using trap work but to work the back of the neck can be done how the wrestlers do by using your body weight known as a bridge.
Lay on your back and try to lift your shoulders off of the ground using your head.
Another way to work the back of your neck is to lay face down on a bench with your head hanging over the bench, put a towel around a plate, place the plate behind your head and just drop your head down and up.

To work the front would be done the exact opposite of the back, lying on your back with your head over the bench.

The sides of the neck are a bit harder but can be done using resistance placing your palm of your hand on the side of the head and either just push against the palm as an isometric exercise or you can use some movement.

But be carefull because you dont want the front of the neck stronger than the back of the neck because it will throw off your natural curve of your neck. This would not be good. There are alot of muscles in the neck and the neck can get really big but make sure the back of the neck is stronger than the front, for alignment purpouses.

Again if the neck is not ballanced then you will have problems. The back of the neck has to be stronger than the front to maintain natural contour. If not you are looking for problems. I say this from experiance.

trickymicky69 · 01-12-2004, 08:34 AM

imo bridging exercises are very dangerous. they carry a major risk to the cervical vertabrae. the neck, while being very responsive to training is easily injured, especially in lateral flexion. the tip you gave about putting a plate on a towel is a good one especially if you do not have access to a four-way neck machine. a neck strap would be a better option but they are clumsy to use. use resistance which allows for moderate to high reps-consider 10 to be your minimum. do not use an exaggerated rom. go very slowly on the first few and do each set free from jerking

**hackskii** · 05-12-2004, 08:42 AM

I dont use bridging exercises.
I do use the towl and plate tho.
I also use higher reps too than 10 reps.

Moray Muscle · 12-01-2005, 03:06 PM

i have a neck harness i train neck once every two weeks, build up real slow, i do 25kg for 30 reps 3 - 4 sets u will be suprised at speed it grows at

i know someone who got his neck to 24" just by doing heavy barbell shrugs

30-11-2004, 03:35 PM	#1 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,503	neck does anyone train their neck? I have never.

30-11-2004, 04:15 PM	#2 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,141	nope

30-11-2004, 06:23 PM	#5 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,425	I used to work neck alot and it got huge. Go light at first and get the neck used to it slowly. You have 4 parts to your neck. The back of the neck will get some work using trap work but to work the back of the neck can be done how the wrestlers do by using your body weight known as a bridge. Lay on your back and try to lift your shoulders off of the ground using your head. Another way to work the back of your neck is to lay face down on a bench with your head hanging over the bench, put a towel around a plate, place the plate behind your head and just drop your head down and up. To work the front would be done the exact opposite of the back, lying on your back with your head over the bench. The sides of the neck are a bit harder but can be done using resistance placing your palm of your hand on the side of the head and either just push against the palm as an isometric exercise or you can use some movement. But be carefull because you dont want the front of the neck stronger than the back of the neck because it will throw off your natural curve of your neck. This would not be good. There are alot of muscles in the neck and the neck can get really big but make sure the back of the neck is stronger than the front, for alignment purpouses. Again if the neck is not ballanced then you will have problems. The back of the neck has to be stronger than the front to maintain natural contour. If not you are looking for problems. I say this from experiance. __________________ Scott

05-12-2004, 08:42 AM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,425	I dont use bridging exercises. I do use the towl and plate tho. I also use higher reps too than 10 reps. __________________ Scott

30-11-2004, 04:20 PM	#3 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,413 Blog Entries: 1	Only when I work biceps :p

30-11-2004, 04:21 PM	#4 (permalink)
trickymicky69 bashing the bishop Join Date: Oct 2004 Location: in your mothers pants Posts: 1,604	its a bit dodgy training your neck mate. this is definitely a training method that needs building up in small increments as it is very easy to shag your neck and the connective tissues surrounding it. to start with only use forward and back motions and get your neck used to the weight. if you have ever had any neck problems i would stick to this but if you are all clear you could try some movements to the side. as the neck is so intricate keep the movements slow and deliberate THIS IS NOT A TIME FOR EXPLOSIVE EXCERCISES. must admit that along with forearms a big neck is a sure fire way to make you look a lot bigger. it also helps with the symettry aspect cos a big body and a small neck looks silly

01-12-2004, 08:34 AM	#6 (permalink)
trickymicky69 bashing the bishop Join Date: Oct 2004 Location: in your mothers pants Posts: 1,604	imo bridging exercises are very dangerous. they carry a major risk to the cervical vertabrae. the neck, while being very responsive to training is easily injured, especially in lateral flexion. the tip you gave about putting a plate on a towel is a good one especially if you do not have access to a four-way neck machine. a neck strap would be a better option but they are clumsy to use. use resistance which allows for moderate to high reps-consider 10 to be your minimum. do not use an exaggerated rom. go very slowly on the first few and do each set free from jerking

12-01-2005, 03:06 PM	#8 (permalink)
Moray Muscle Gym Addict Join Date: Jan 2005 Posts: 195	i have a neck harness i train neck once every two weeks, build up real slow, i do 25kg for 30 reps 3 - 4 sets u will be suprised at speed it grows at i know someone who got his neck to 24" just by doing heavy barbell shrugs