Any advice on building up your neck?
- Thread starter cdiggity
- Start date
I guess it is time for me to include dead lifts in my rotation. Thanks doc! I knew I could count on you!
halfwit
I like turtles.
How heavy are your shrugs? I have found that if you're not struggling to do 10 reps with the weight, it's not enough to make those traps grow. If you have access to a smith machine, this makes it much easier as you won't have to lift the weight all the way from the ground and have safety stops in case of fatigue. It makes baby jesus cry every time I see kids tossing 135lbs up on the smith machine to do this and pop out 25 reps, which is a total waste in my opinion. (Unless you have issues with 135 for 10 reps x 4 sets)
My .02c
My .02c
R9
New member
ChAoS & PAIN: Why "Your Head Is Fucking Tiny" Is The Greatest Compliment You'll Ever Receive* Jamie Lewis had a pretty fun article on that the other day.
*Jamie's blog is, in general, NSFW. Unless you work in the porn or snuff-film industries perhaps.
*Jamie's blog is, in general, NSFW. Unless you work in the porn or snuff-film industries perhaps.
How heavy are your shrugs? I have found that if you're not struggling to do 10 reps with the weight, it's not enough to make those traps grow. If you have access to a smith machine, this makes it much easier as you won't have to lift the weight all the way from the ground and have safety stops in case of fatigue. It makes baby jesus cry every time I see kids tossing 135lbs up on the smith machine to do this and pop out 25 reps, which is a total waste in my opinion. (Unless you have issues with 135 for 10 reps x 4 sets)
My .02c
I do dumbbells and my set is currently 70, 75, 80 (in each hand). I do about 10 sets and my arms feel like they will fall off so that should be good haha.
caladin
-Flesh Eater-
G-Force Neck Building Routine {Start of one day a week}
Lying Isometric Neck Flexion
2 x 60 Secs
Neck Harness Extension
2 - 5 x 20 Reps
Neck Harness Flexions
2 - 5 x 20 Reps
Neck Harness Forward Hold
1 - 3 x 120 Secs
Neck Harness Backward Hold
1 - 3 x 120 Secs
"20-60 reps three times per week. Build this up until you’re doing 100 reps per day"
Lying Isometric Neck Flexion
2 x 60 Secs
Neck Harness Extension
2 - 5 x 20 Reps
Neck Harness Flexions
2 - 5 x 20 Reps
Neck Harness Forward Hold
1 - 3 x 120 Secs
Neck Harness Backward Hold
1 - 3 x 120 Secs
"20-60 reps three times per week. Build this up until you’re doing 100 reps per day"
halfwit
I like turtles.
You should try with barbell if you can and see if it makes a difference for you. Deads are AMAZING, but heavy shrugs just make them pop imo.
I remember doing those in football many moons ago. I haven't seen a harness around that lets you do it solo, but yeah - those are crazy good to help from pinching a nerve too. Or we'd have a partner push on our heads, but some assholes got carried away and would push too hard or mess with you. Damn kids.
AssPounder
ex ectomorph
I have always had problems with a thin neck in the past. Deadlifts, shrugs, and other shrug work outs do nothing for my neck.
I do neck isolation exercises to thicken my neck. I lay on a bench and hold a weight on my fornhead for 60secs, and the same while laying on my side, with the weight side of my head. I also do neck bridges.
What halfwit said should also work. The only reason i dont do what he said is because i dont have a neck harness
Becarful, and start out with a lightbweight, and dont over do it. Its not hard to hurt your neck, and it sucks when u do.
I do neck isolation exercises to thicken my neck. I lay on a bench and hold a weight on my fornhead for 60secs, and the same while laying on my side, with the weight side of my head. I also do neck bridges.
What halfwit said should also work. The only reason i dont do what he said is because i dont have a neck harness
Becarful, and start out with a lightbweight, and dont over do it. Its not hard to hurt your neck, and it sucks when u do.
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