Please tell me everything you know about training neck

[unknown mtn]

it’s a big flaw of mine my neck is super thin

any recs on exercises, hormones, stretches etc will be very appreciated!

 

[Misanthrope]

it’s a big flaw of mine my neck is super thin

any recs on exercises, hormones, stretches etc will be very appreciated!

that it hurts

 

[unknown mtn]

that it hurts

willing to do pretty much anything so that’s not really an issue but ur right

 

[stefantslayer]

Neck Curls and Neck Extensions at the gym. I do them 2-3 times a week and already see progress despite doing it for like a month or two. Definitely worth it.

Rep range for Neck Curls is 12-15 and for Neck Extensions 15-20. Full ROM and controlled Negative. I went from 5kg plate to 10kg plate easily. I use a beanie at the gym when i do them so the plates sit more comfortably on my head, on my rest days where i dont lift weights but just do cardio. At least 3 minutes between sets for maximum ATP recovery.

The Neck Extension movement will always be stronger than the Neck Curl, so expect to have smoother progression for it. After you get strong on Extensions, consider buying a Neck Harness online, but make sure it's quality.

I find Squats, Deadlifts, Barbell Rows and Shrugs all help with neck training indirectly (especially when looking forward while performing the exercises) and it's how many lifters got a big neck without isolating it.

For more Neck Training information you can check out Alex Leonidas and Hersovyac on Youtube.

 

[unknown mtn]

Neck Curls and Neck Extensions at the gym. I do them 2-3 times a week and already see progress despite doing it for like a month or two. Definitely worth it.

Rep range for Neck Curls is 12-15 and for Neck Extensions 15-20. Full ROM and controlled Negative. I went from 5kg plate to 10kg plate easily. I use a beanie at the gym when i do them so the plates sit more comfortably on my head, on my rest days where i dont lift weights but just do cardio.

The Neck Extension movement will always be stronger than the Neck Curl, so expect to have smoother progression for it. After you get strong on Extension, consider buying a Neck Harness online, but make sure it's quality.

I find Squats, Deadlifts, Barbell Rows and Shrugs all help with neck training indirectly (especially when looking forward while performing the exercises) and it's how many lifters got a big neck without isolating it.

For more Neck Training information you can check out Alex Leonidas and Hersovyac on Youtube.

wow great answer thanks bro

 

[stefantslayer]

wow great answer thanks bro

No problem. Also as a sidenote, neck training help with posture.

And I recommend that you place the weight on your head more towards the crown of your head than the forehead, it helps with tension over the entire ROM. On both Curls and Extensions. I also superset them and do 3 sets. So 3 sets 2-3 times a week.


For me personally, side neck training feels uncomfortable so I skip it entirely. Truth is you don't need it unless you want that Mike Tyson neck I suppose.

 

[unknown mtn]

No problem. Also as a sidenote, neck training help with posture.

And I recommend that you place the weight on your head more towards the crown of your head than the forehead, it helps with tension over the entire ROM. On both Curls and Extensions. I also superset them and do 3 sets. So 3 sets 2-3 times a week.

hmm okay

does it still create the same amount of mechanical tension tho? since gravity isn’t working directly in your favor

 

[stefantslayer]

hmm okay

does it still create the same amount of mechanical tension tho? since gravity isn’t working directly in your favor

With Side Curls you're supposed to lay on the bench on the side it's a pretty awkward movement for me. Other alternatives include a Neck Harness and a Band which can work but I don't have a Neck Harness so I haven't given it a proper shot. Looks effective on paper I can say that for sure.

But lets be real for looksmaxxers Curls and Extensions are enough. Side training is not needed.

 

[unknown mtn]

With Side Curls you're supposed to lay on the bench on the side it's a pretty awkward movement for me. Other alternatives include a Neck Harness and a Band which can work but I don't have a Neck Harness so I haven't given it a proper shot. Looks effective on paper I can say that for sure.

okay bet thanks for all the info bro

 

[stefantslayer]

okay bet thanks for all the info bro

Anytime! I'll post my results in a few months and make a thread for it.

 

[unknown mtn]

Anytime! I'll post my results in a few months and make a thread for it.

tag me if u remember