I'm one of these guys that used to be pretty skinny before I took up weight lifting. I have been lifting for a couple of years now and I am really happy with my gains, however there's one part of me that's made very little progress. My neck. It is still very thin when viewed from the side. Now I have seen a lot of well built up guys with very skinny necks, and I have seen a lot of well built up guys with huge necks. So what are these two groups of people doing differently?
I do a lot of shrugs, squats, deadlifts etc and my routine is pretty good, but are there any neck specific exercises I should be adding to my workout to get some decent gains on my neck?
Basically this is a case of "I have a skinny neck but I want a tree trunk neck".
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Thread: skinny neck to tree trunk neck
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06-07-2007, 04:26 AM #1
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skinny neck to tree trunk neck
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06-07-2007, 04:33 AM #2
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06-07-2007, 05:01 AM #3
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06-07-2007, 05:11 AM #4
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06-07-2007, 05:19 AM #5
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06-07-2007, 05:46 AM #6
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"For I am persuaded, that neither death, nor life, nor angels, nor principalities, nor powers, nor things present, nor things to come, Nor height, nor depth, nor any other creature, shall be able to separate us from the love of God, which is in Christ Jesus our Lord." Romans 8:38,39
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06-07-2007, 05:47 AM #7
- Join Date: Aug 2006
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"For I am persuaded, that neither death, nor life, nor angels, nor principalities, nor powers, nor things present, nor things to come, Nor height, nor depth, nor any other creature, shall be able to separate us from the love of God, which is in Christ Jesus our Lord." Romans 8:38,39
"You've got more definition than a dictionary." -me
Current Ignore List (for consideration's sake :D ): Ancients, ImproperOne, A-GAME
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06-07-2007, 07:18 AM #8
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06-07-2007, 07:30 AM #9
If you want direct neck work, and don't have a 4 way neck machine, a neck harness works the neck extensors very well. Bridging also works the neck extensors. That still leaves side flexion and flexion of the neck. "Back" bridging works the neck flexors statically. I've learned an exercise from Combat Conditioning that allows you to work extension flexion, extension, and lateral flexion. It's called the 4 Way Neck Exercise. You use your bodyweight as the resistance (unless you would purchase a weight vest). Four Way Neck Exercise. Get into a headstand position and bring your feet up against a wall. Your knees will be bent to a 45 degree angle. Start with right and left side flexions. Try to touch your right ear to the ground and then your left ear. You might not be able to get a full ROM due to flexibility issues or lack of strength. Increase range as you develop more flexibility or strength. Now go into neck flexions. Try to touch your nose to the ground. Same rules apply as earlier. Lastly, go into neck extensions and try to get your chin into your chest. I'm having you do this exercise from your weakest movement (side flexion) to your strongest (neck extension).
Last edited by papi93; 06-07-2007 at 07:37 AM.
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06-07-2007, 07:33 AM #10
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06-08-2007, 11:54 AM #11
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06-08-2007, 03:50 PM #12
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06-08-2007, 04:06 PM #13
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06-09-2007, 07:43 AM #14
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06-10-2007, 01:46 AM #15
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06-10-2007, 02:21 AM #16
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