Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Page 1 of 2 1 2 LastLast
Results 1 to 30 of 36
  1. #1
    Banned anikey's Avatar
    Join Date: Apr 2006
    Age: 30
    Stats: 5'10", 900 lbs
    Posts: 2,478
    BodyPoints: 11800
    Rep Power: 0
    anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank)
    Visit anikey's BodySpace
    anikey is offline

    Best way to get a thick neck

    I'm tired of having a thin neck... everything else seems to be growing.. shrugs work the traps but will they also thicken the neck?

    What would be the most efficient way to getting a thick neck in the shortest period of time?

    I'm already doing deadlifts and rows... but I only go to the gym twice a week.... so any advice would be appreciated
    Reply With Quote

  2. #2
    pron posts mod LUKEDEICHER's Avatar
    Join Date: Aug 2006
    Stats: 5'11", 225 lbs
    Posts: 28,344
    BodyPoints: 30250
    Rep Power: 1310201
    LUKEDEICHER has reached the pinnacle! Best possible rank! (+1000000) LUKEDEICHER has reached the pinnacle! Best possible rank! (+1000000) LUKEDEICHER has reached the pinnacle! Best possible rank! (+1000000) LUKEDEICHER has reached the pinnacle! Best possible rank! (+1000000) LUKEDEICHER has reached the pinnacle! Best possible rank! (+1000000) LUKEDEICHER has reached the pinnacle! Best possible rank! (+1000000) LUKEDEICHER has reached the pinnacle! Best possible rank! (+1000000) LUKEDEICHER has reached the pinnacle! Best possible rank! (+1000000) LUKEDEICHER has reached the pinnacle! Best possible rank! (+1000000) LUKEDEICHER has reached the pinnacle! Best possible rank! (+1000000) LUKEDEICHER has reached the pinnacle! Best possible rank! (+1000000)
    Visit LUKEDEICHER's BodySpace
    LUKEDEICHER is offline
    When doing shrugs hold your traps up for a few seconds and feel like you are touching your shoulders to your ears. Do this before slowly going down with the lifting movement.
    Keymaster of platinum accounts

    DIRECT WORDS FROM THE CEO/HEAD CHEESE....

    -Mods cannot do name changes

    -Mods cannot mass delete posts/threads

    -Mods can only neg, no agreeing with posts

    In other words if you do not like what you originally called yourself, do not take responsibility of what you wanted to at one point type for the world to see, or desperately want green boxes - YOU ARE OUT OF LUCK.
    Reply With Quote

  3. #3
    Registered User Ominus's Avatar
    Join Date: Feb 2005
    Location: MN
    Stats: 6'0", 205 lbs
    Posts: 828
    BodyPoints: 2263
    Rep Power: 184
    Ominus has a reputation beyond repute. Second best rank possible! (+100000) Ominus has a reputation beyond repute. Second best rank possible! (+100000) Ominus has a reputation beyond repute. Second best rank possible! (+100000) Ominus has a reputation beyond repute. Second best rank possible! (+100000) Ominus has a reputation beyond repute. Second best rank possible! (+100000) Ominus has a reputation beyond repute. Second best rank possible! (+100000) Ominus has a reputation beyond repute. Second best rank possible! (+100000) Ominus has a reputation beyond repute. Second best rank possible! (+100000) Ominus has a reputation beyond repute. Second best rank possible! (+100000) Ominus has a reputation beyond repute. Second best rank possible! (+100000) Ominus has a reputation beyond repute. Second best rank possible! (+100000)
    Visit Ominus's BodySpace
    Ominus is offline
    suck dick (no homo)
    Reply With Quote

  4. #4
    Banned anikey's Avatar
    Join Date: Apr 2006
    Age: 30
    Stats: 5'10", 900 lbs
    Posts: 2,478
    BodyPoints: 11800
    Rep Power: 0
    anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank)
    Visit anikey's BodySpace
    anikey is offline
    Originally Posted by LUKEDEICHER View Post
    When doing shrugs hold your traps up for a few seconds and feel like you are touching your shoulders to your ears. Do this before slowly going down with the lifting movement.
    Thanks man.... question about shrugs though... are your shoulders flared back or rolled forward when you do shrugs?

    When flared back, I feel it in my lower traps.. but when rolled forward, I feel it more in my upper traps (closer to neck)... is it safe to say rolled forward is better?

    How high of a weight would you recommend going.. I normally do 45 lb dumbells in each hand (I'm on the light side)
    Last edited by anikey; 02-04-2008 at 09:04 PM.
    Reply With Quote

  5. #5
    Banned CanadianRacing's Avatar
    Join Date: Feb 2003
    Location: Montreal █♣█
    Age: 31
    Posts: 865
    Rep Power: 0
    CanadianRacing is a splendid one to behold. (+10000) CanadianRacing is a splendid one to behold. (+10000) CanadianRacing is a splendid one to behold. (+10000) CanadianRacing is a splendid one to behold. (+10000) CanadianRacing is a splendid one to behold. (+10000) CanadianRacing is a splendid one to behold. (+10000) CanadianRacing is a splendid one to behold. (+10000) CanadianRacing is a splendid one to behold. (+10000) CanadianRacing is a splendid one to behold. (+10000) CanadianRacing is a splendid one to behold. (+10000) CanadianRacing is a splendid one to behold. (+10000)
    CanadianRacing is offline
    there are neck exercises you can do... my gym had this thing that went over your head so you could hang weights on it
    Reply With Quote

  6. #6
    ****** killermike's Avatar
    Join Date: May 2007
    Location: Toronto, Ontario, Canada
    Age: 24
    Stats: 7'5", 400 lbs
    Posts: 14,288
    BodyPoints: 13132
    Rep Power: 1784
    killermike has reached the pinnacle! Best possible rank! (+1000000) killermike has reached the pinnacle! Best possible rank! (+1000000) killermike has reached the pinnacle! Best possible rank! (+1000000) killermike has reached the pinnacle! Best possible rank! (+1000000) killermike has reached the pinnacle! Best possible rank! (+1000000) killermike has reached the pinnacle! Best possible rank! (+1000000) killermike has reached the pinnacle! Best possible rank! (+1000000) killermike has reached the pinnacle! Best possible rank! (+1000000) killermike has reached the pinnacle! Best possible rank! (+1000000) killermike has reached the pinnacle! Best possible rank! (+1000000) killermike has reached the pinnacle! Best possible rank! (+1000000)
    Visit killermike's BodySpace
    killermike is offline
    As we talk about the most neglected muscle, I bet 2/3 of you are looking down at your legs thinking, "crap, my legs only look big compared to that Alley McBeal chick." You know what though, that's your fault. I already wrote an article on leg training. Perhaps you shouldn't have skipped over it; chicken legs! But this isn't about one of the most neglected muscles; this is about THE most neglected muscle.

    Why is it that when most guys start working out the three most muscles they want to develop are their chest, abs and biceps? One may answer that it's the first thing people will see, but that's totally not true. What if you're wearing a shirt? What if you wear a suit and tie, and are looking to impress? What one muscle will give people the impression that you're well built when you're wearing clothes? What muscle will set you apart from everyone else on stage? What is one of the most commonly injured muscles in nearly any sport? Why is it that everyone neglects training... his or her neck?

    I personally think that one of the most impressive attributes is having a large neck. For one reason, proportion. Many bodybuilders shave their heads to make their heads look smaller. Having a small head will make the rest of you body appear larger. Having a large neck will make your head seem smaller. Beyond that, it gives the impression of power and brute strength. Having a large upper body and a small neck is just silly. Look at John Basedow (the guy who does the "Fitness Made Simple" commercials). He's got a great physique, but his neck is smaller then a pencil, it looks stupid.

    Another important reason you should stop neglecting neck training is that the neck is highly involved in nearly any physical sport. From sacking the quarter back, to laying someone out on the ice, to going up for a rebound, to a double legged take down to even sliding into home plate, the neck is put at risk in any of these movements. By strengthening your neck muscles, you not only lower this risk, but you also help to protect your spine and spinal cord.


    The Neck Muscles


    The splenius originates just behind your ear, attaches to your skull, and runs diagonal towards your back where it inserts to the spine underneath the traps. Next is the sternocleidomastoid that runs from behind your ear to your collarbone. There is also the trapezius that covers your upper back and the posterior section of your neck. Together these muscles are responsible for the flexion, lateral flexion, extension and rotation of the neck.


    Training The Neck


    I feel the neck requires a different type of training then other body parts. When training the neck safety should be kept the utmost priority. The following are a list of guidelines to make sure you get the most out of neck training, injury free:

    1. Prioritize your neck: Train your neck on a totally separate day. The few people who actually train their neck far too often leave it until the end of a workout, as if it's unimportant. You should train your neck on its own separate day to make sure the muscle is un-fatigued and you can put full concentration into the exercises.

    2. Use flawless form: As with any other muscle, form is very important when exercising the neck. Never sacrifice weight for form or lift explosively. You should use at least a 2/2 pace on all exercises, taking 2 seconds for the concentric, 2 seconds for the eccentric, and concentrating on a good contraction.

    3. Use a full Range of Motion (ROM): Exercising through a full range of motion helps to maintain (and possibly increase) flexibility in the muscles. This is very important in injury prevention. This also ensures that you are using the full length of the muscle and not just a portion of it. Each repetition should start from a position of a full flex, then to a full contraction then back again.

    4. Warm up and stretch: Before and after working out it is very important to warm and stretch the neck muscles. This can easily be done by slowly rotating your neck from the right side to the left. It's important to never rotate all the way back as you can pinch a nerve.


    The Exercises


    I feel it is best to train the neck using self-resistance. You can control the exact amount of the stress you put on your neck muscles, and you don't have to worry about straps falling off, or weights etc. It can easily be done in the comfort of your home, even in the chair you are sitting in now.

    Neck extension: This exercise primarily targets the sternocleidomastoid with both sides working together. The movement is simple, almost as if you are nodding "yes". Sit in a chair with your feet flat on the ground. Put your hands on your fore head and applying constant tension, slowly move your head from straight up (where you are looking forward) until your chin touches your chest. It is important to keep the tension constant at the same amount and keep your neck slowly moving.


    Chris Cormier's massive neck muscles. (c) Jake Jones.

    Neck flexion: The upper most trapezius and the splenius will be the main muscle heads worked in this exercise. The motion is also quite simple. Begin with your head in the starting position and slowly move your head to where you are looking up. Place your hands on the back of your head for resistance. Make sure to do this exercise (as all others) using a full ROM and very slowly.

    Lateral flexion: This movement also uses the sternocleidomastoids, but it targets one side at a time. Sitting in a chair, staring straightforward, move your head as close to the shoulder as possible without moving your upper torso, from there return it to the starting point. It's important to keep your head straight ahead and of course, go slow. Place your hand slightly above your ear in order to add resistance. An example routine: Neck extension: 2 x 8-12 Neck flexion: 2 x 8-12 Lateral flexion: 2 x 8-12

    This is what I plan to be doing, along with grip work (hmm... an idea for a new article?), abs and calves every Saturday. It's important to try to add resistance every 2-3 workouts. Your body will tell you how much to add.

    And there you have it, neck training made simple. No longer should you have any lame excuses trying to play off your pencil neck as genetics. No longer will your head look like a balloon floating above your body. You will look stronger and more intimidating then ever before. You will be less prone to injury. Lift angry, and fear the day you meet me on the stage!
    yes. having your gf getting railed by a black guy is always worse. (no racist) I don't know why exactly but it is. maybe it is because of the perception of their donkey dongs, they can give your gf what u can't.
    -droc81yo

    *brb drillin white wimmens with my donkey dong crew*
    *bust a nut then I'm back to thinking money crew*

    .___.0_0_0.
    [__l;[_____];
    l__\__L-OllllO-]
    ()_)--()_)--)_)
    JEEP CREW
    Reply With Quote

  7. #7
    Banned Columbu#1's Avatar
    Join Date: Dec 2006
    Location: Canada
    Age: 26
    Stats: 5'9", 192 lbs
    Posts: 5,268
    BodyPoints: 23956
    Rep Power: 0
    Columbu#1 has reached the pinnacle! Best possible rank! (+1000000) Columbu#1 has reached the pinnacle! Best possible rank! (+1000000) Columbu#1 has reached the pinnacle! Best possible rank! (+1000000) Columbu#1 has reached the pinnacle! Best possible rank! (+1000000) Columbu#1 has reached the pinnacle! Best possible rank! (+1000000) Columbu#1 has reached the pinnacle! Best possible rank! (+1000000) Columbu#1 has reached the pinnacle! Best possible rank! (+1000000) Columbu#1 has reached the pinnacle! Best possible rank! (+1000000) Columbu#1 has reached the pinnacle! Best possible rank! (+1000000) Columbu#1 has reached the pinnacle! Best possible rank! (+1000000) Columbu#1 has reached the pinnacle! Best possible rank! (+1000000)
    Visit Columbu#1's BodySpace
    Columbu#1 is offline
    Originally Posted by LUKEDEICHER View Post
    When doing shrugs hold your traps up for a few seconds and feel like you are touching your shoulders to your ears. Do this before slowly going down with the lifting movement.
    why the hell do people roll their shoulders??
    Reply With Quote

  8. #8
    U mad? MidwestMonster's Avatar
    Join Date: May 2007
    Location: Illinois, United States
    Stats: 5'10", 300 lbs
    Posts: 7,473
    BodyPoints: 18446
    Rep Power: 573
    MidwestMonster has a reputation beyond repute. Second best rank possible! (+100000) MidwestMonster has a reputation beyond repute. Second best rank possible! (+100000) MidwestMonster has a reputation beyond repute. Second best rank possible! (+100000) MidwestMonster has a reputation beyond repute. Second best rank possible! (+100000) MidwestMonster has a reputation beyond repute. Second best rank possible! (+100000) MidwestMonster has a reputation beyond repute. Second best rank possible! (+100000) MidwestMonster has a reputation beyond repute. Second best rank possible! (+100000) MidwestMonster has a reputation beyond repute. Second best rank possible! (+100000) MidwestMonster has a reputation beyond repute. Second best rank possible! (+100000) MidwestMonster has a reputation beyond repute. Second best rank possible! (+100000) MidwestMonster has a reputation beyond repute. Second best rank possible! (+100000)
    Visit MidwestMonster's BodySpace
    MidwestMonster is offline
    Originally Posted by anikey View Post
    Thanks man.... question about shrugs though... are your shoulders flared back or rolled forward when you do shrugs?
    No, that could be very damaging. Just shrug straight up and then back down. And as luke said, you could do slow reps, or quick reps. Find out what works for you.
    United States Air Force DEP - BMT 10 Aug 09
    "Hitler built a fortress around Europe, but he forgot to put a roof on it."

    Military PT Log
    http://forum.bodybuilding.com/showthread.php?t=109105731

    Mizzou Football: 8/30, Home v. Illinois
    Tarheel Basketball: N/A
    Reply With Quote

  9. #9
    Registered User WIGuy's Avatar
    Join Date: May 2005
    Location: Wisconsin
    Posts: 1,926
    BodyPoints: 4900
    Rep Power: 171
    WIGuy has a reputation beyond repute. Second best rank possible! (+100000) WIGuy has a reputation beyond repute. Second best rank possible! (+100000) WIGuy has a reputation beyond repute. Second best rank possible! (+100000) WIGuy has a reputation beyond repute. Second best rank possible! (+100000) WIGuy has a reputation beyond repute. Second best rank possible! (+100000) WIGuy has a reputation beyond repute. Second best rank possible! (+100000) WIGuy has a reputation beyond repute. Second best rank possible! (+100000) WIGuy has a reputation beyond repute. Second best rank possible! (+100000) WIGuy has a reputation beyond repute. Second best rank possible! (+100000) WIGuy has a reputation beyond repute. Second best rank possible! (+100000) WIGuy has a reputation beyond repute. Second best rank possible! (+100000)
    Visit WIGuy's BodySpace
    WIGuy is offline
    Lots of double cheeseburgers...lol
    Reply With Quote

  10. #10
    Registered User JPunisher's Avatar
    Join Date: Jul 2006
    Location: United States
    Stats: 5'11", 196 lbs
    Posts: 2,142
    BodyPoints: 16652
    Rep Power: 116
    JPunisher has a reputation beyond repute. Second best rank possible! (+100000) JPunisher has a reputation beyond repute. Second best rank possible! (+100000) JPunisher has a reputation beyond repute. Second best rank possible! (+100000) JPunisher has a reputation beyond repute. Second best rank possible! (+100000) JPunisher has a reputation beyond repute. Second best rank possible! (+100000) JPunisher has a reputation beyond repute. Second best rank possible! (+100000) JPunisher has a reputation beyond repute. Second best rank possible! (+100000) JPunisher has a reputation beyond repute. Second best rank possible! (+100000) JPunisher has a reputation beyond repute. Second best rank possible! (+100000) JPunisher has a reputation beyond repute. Second best rank possible! (+100000) JPunisher has a reputation beyond repute. Second best rank possible! (+100000)
    Visit JPunisher's BodySpace
    JPunisher is offline
    high calorie diet and trap work
    There are no pacts between lions and men

    Midwest Crew
    Reply With Quote

  11. #11
    Bob Saccomanno JamesGatz83's Avatar
    Join Date: Dec 2007
    Age: 30
    Stats: 6'1", 206 lbs
    Posts: 5,842
    BodyPoints: 2302
    Rep Power: 8806
    JamesGatz83 has reached the pinnacle! Best possible rank! (+1000000) JamesGatz83 has reached the pinnacle! Best possible rank! (+1000000) JamesGatz83 has reached the pinnacle! Best possible rank! (+1000000) JamesGatz83 has reached the pinnacle! Best possible rank! (+1000000) JamesGatz83 has reached the pinnacle! Best possible rank! (+1000000) JamesGatz83 has reached the pinnacle! Best possible rank! (+1000000) JamesGatz83 has reached the pinnacle! Best possible rank! (+1000000) JamesGatz83 has reached the pinnacle! Best possible rank! (+1000000) JamesGatz83 has reached the pinnacle! Best possible rank! (+1000000) JamesGatz83 has reached the pinnacle! Best possible rank! (+1000000) JamesGatz83 has reached the pinnacle! Best possible rank! (+1000000)
    Visit JamesGatz83's BodySpace
    JamesGatz83 is online now
    To thicken the neck noticeably, you sort of have to do direct neck work.
    Reply With Quote

  12. #12
    S.E.R.B.I.A.N AleksV's Avatar
    Join Date: Oct 2006
    Location: Illinois, United States
    Age: 25
    Stats: 6'2", 190 lbs
    Posts: 1,432
    BodyPoints: 1921
    Rep Power: 2109
    AleksV has reached the pinnacle! Best possible rank! (+1000000) AleksV has reached the pinnacle! Best possible rank! (+1000000) AleksV has reached the pinnacle! Best possible rank! (+1000000) AleksV has reached the pinnacle! Best possible rank! (+1000000) AleksV has reached the pinnacle! Best possible rank! (+1000000) AleksV has reached the pinnacle! Best possible rank! (+1000000) AleksV has reached the pinnacle! Best possible rank! (+1000000) AleksV has reached the pinnacle! Best possible rank! (+1000000) AleksV has reached the pinnacle! Best possible rank! (+1000000) AleksV has reached the pinnacle! Best possible rank! (+1000000) AleksV has reached the pinnacle! Best possible rank! (+1000000)
    Visit AleksV's BodySpace
    AleksV is offline
    inject cell tech directly in your neck
    -----------------------------------
    PS3: M1NOTAUR-
    -----------------------------------
    Reply With Quote

  13. #13
    Banned anikey's Avatar
    Join Date: Apr 2006
    Age: 30
    Stats: 5'10", 900 lbs
    Posts: 2,478
    BodyPoints: 11800
    Rep Power: 0
    anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank)
    Visit anikey's BodySpace
    anikey is offline
    Right now, I look just like this.. I've got a long face... everything else is pretty proportional.... but my long face and pencil neck really don't help

    Reply With Quote

  14. #14
    Banned AltarsofMadness's Avatar
    Join Date: Jan 2008
    Age: 25
    Stats: 5'10", 205 lbs
    Posts: 466
    Rep Power: 0
    AltarsofMadness is the lowest scum of the boards. (Worst Rank) AltarsofMadness is the lowest scum of the boards. (Worst Rank) AltarsofMadness is the lowest scum of the boards. (Worst Rank) AltarsofMadness is the lowest scum of the boards. (Worst Rank) AltarsofMadness is the lowest scum of the boards. (Worst Rank) AltarsofMadness is the lowest scum of the boards. (Worst Rank) AltarsofMadness is the lowest scum of the boards. (Worst Rank) AltarsofMadness is the lowest scum of the boards. (Worst Rank) AltarsofMadness is the lowest scum of the boards. (Worst Rank) AltarsofMadness is the lowest scum of the boards. (Worst Rank) AltarsofMadness is the lowest scum of the boards. (Worst Rank)
    Visit AltarsofMadness's BodySpace
    AltarsofMadness is offline
    perfect size neck is 17-18 inches IMO

    19-20+ looks ridiculous
    Reply With Quote

  15. #15
    Banned anikey's Avatar
    Join Date: Apr 2006
    Age: 30
    Stats: 5'10", 900 lbs
    Posts: 2,478
    BodyPoints: 11800
    Rep Power: 0
    anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank)
    Visit anikey's BodySpace
    anikey is offline
    I'm a relatively skinny guy to start off with... so is it just pointless to even try direct neck work or anything... it's just that I see a lot of wrestlers with less muscle/lighter than me... but have pretty thick necks

    I definitely think it is possible for me
    Reply With Quote

  16. #16
    All yo reps belong to me f1nch's Avatar
    Join Date: Jan 2008
    Age: 30
    Stats: 5'8", 155 lbs
    Posts: 648
    Rep Power: 284
    f1nch has a reputation beyond repute. Second best rank possible! (+100000) f1nch has a reputation beyond repute. Second best rank possible! (+100000) f1nch has a reputation beyond repute. Second best rank possible! (+100000) f1nch has a reputation beyond repute. Second best rank possible! (+100000) f1nch has a reputation beyond repute. Second best rank possible! (+100000) f1nch has a reputation beyond repute. Second best rank possible! (+100000) f1nch has a reputation beyond repute. Second best rank possible! (+100000) f1nch has a reputation beyond repute. Second best rank possible! (+100000) f1nch has a reputation beyond repute. Second best rank possible! (+100000) f1nch has a reputation beyond repute. Second best rank possible! (+100000) f1nch has a reputation beyond repute. Second best rank possible! (+100000)
    Visit f1nch's BodySpace
    f1nch is offline
    he always looks like he's photoshopped because of his tiny girl neck
    "I won't be the inconsequential, I won't be the wasted potential"
    Reply With Quote

  17. #17
    Hi Everybody!!! BBLaw30's Avatar
    Join Date: Jul 2004
    Location: AMERICA
    Posts: 2,275
    Rep Power: 81
    BBLaw30 has a brilliant future. Third best rank! (+40000) BBLaw30 has a brilliant future. Third best rank! (+40000) BBLaw30 has a brilliant future. Third best rank! (+40000) BBLaw30 has a brilliant future. Third best rank! (+40000) BBLaw30 has a brilliant future. Third best rank! (+40000) BBLaw30 has a brilliant future. Third best rank! (+40000) BBLaw30 has a brilliant future. Third best rank! (+40000) BBLaw30 has a brilliant future. Third best rank! (+40000) BBLaw30 has a brilliant future. Third best rank! (+40000) BBLaw30 has a brilliant future. Third best rank! (+40000) BBLaw30 has a brilliant future. Third best rank! (+40000)
    BBLaw30 is offline
    overall muscle gain should add size to your neck. I would guess that both back squats and front squats would be key in this area. Alot of it is genetic though.
    Reply With Quote

  18. #18
    Banned anikey's Avatar
    Join Date: Apr 2006
    Age: 30
    Stats: 5'10", 900 lbs
    Posts: 2,478
    BodyPoints: 11800
    Rep Power: 0
    anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank) anikey is the lowest scum of the boards. (Worst Rank)
    Visit anikey's BodySpace
    anikey is offline
    Originally Posted by BBLaw30 View Post
    overall muscle gain should add size to your neck. I would guess that both back squats and front squats would be key in this area. Alot of it is genetic though.
    squats??
    Reply With Quote

  19. #19
    Banned SlammaJamma's Avatar
    Join Date: Mar 2003
    Location: NJ, USA
    Age: 30
    Posts: 3,700
    BodyPoints: 602
    Rep Power: 0
    SlammaJamma has a brilliant future. Third best rank! (+40000) SlammaJamma has a brilliant future. Third best rank! (+40000) SlammaJamma has a brilliant future. Third best rank! (+40000) SlammaJamma has a brilliant future. Third best rank! (+40000) SlammaJamma has a brilliant future. Third best rank! (+40000) SlammaJamma has a brilliant future. Third best rank! (+40000) SlammaJamma has a brilliant future. Third best rank! (+40000) SlammaJamma has a brilliant future. Third best rank! (+40000) SlammaJamma has a brilliant future. Third best rank! (+40000) SlammaJamma has a brilliant future. Third best rank! (+40000) SlammaJamma has a brilliant future. Third best rank! (+40000)
    Visit SlammaJamma's BodySpace
    SlammaJamma is offline
    squats and milk
    Reply With Quote

  20. #20
    Strawberry Fields Sounds Good's Avatar
    Join Date: Mar 2005
    Stats: 5'10", 160 lbs
    Posts: 12,582
    BodyPoints: 9705
    Rep Power: 3661
    Sounds Good has reached the pinnacle! Best possible rank! (+1000000) Sounds Good has reached the pinnacle! Best possible rank! (+1000000) Sounds Good has reached the pinnacle! Best possible rank! (+1000000) Sounds Good has reached the pinnacle! Best possible rank! (+1000000) Sounds Good has reached the pinnacle! Best possible rank! (+1000000) Sounds Good has reached the pinnacle! Best possible rank! (+1000000) Sounds Good has reached the pinnacle! Best possible rank! (+1000000) Sounds Good has reached the pinnacle! Best possible rank! (+1000000) Sounds Good has reached the pinnacle! Best possible rank! (+1000000) Sounds Good has reached the pinnacle! Best possible rank! (+1000000) Sounds Good has reached the pinnacle! Best possible rank! (+1000000)
    Visit Sounds Good's BodySpace
    Sounds Good is offline
    wrestlers bridge is a good exercise.

    heres an article

    http://www.bodybuilding.com/fun/schultz8.htm
    "The difference between stupidity and genius is that genius has its limits." Albert Einstein

    The Greatest Thread in the history of The Misc or the internet itself. Hats off to KaptN

    http://forum.bodybuilding.com/showthread.php?t=4039343
    Reply With Quote

  21. #21
    Registered Beast IronMan316's Avatar
    Join Date: Aug 2006
    Location: CA
    Age: 26
    Stats: 5'11", 235 lbs
    Posts: 2,652
    BodyPoints: 16162
    Rep Power: 407
    IronMan316 has a reputation beyond repute. Second best rank possible! (+100000) IronMan316 has a reputation beyond repute. Second best rank possible! (+100000) IronMan316 has a reputation beyond repute. Second best rank possible! (+100000) IronMan316 has a reputation beyond repute. Second best rank possible! (+100000) IronMan316 has a reputation beyond repute. Second best rank possible! (+100000) IronMan316 has a reputation beyond repute. Second best rank possible! (+100000) IronMan316 has a reputation beyond repute. Second best rank possible! (+100000) IronMan316 has a reputation beyond repute. Second best rank possible! (+100000) IronMan316 has a reputation beyond repute. Second best rank possible! (+100000) IronMan316 has a reputation beyond repute. Second best rank possible! (+100000) IronMan316 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit IronMan316's BodySpace
    IronMan316 is offline
    BH LIFTING CREW: BIGGER, BADDER, AND BETTER THAN YOU
    655/460/710
    Reply With Quote

  22. #22
    Disabled Miscr Lunatic's Avatar
    Join Date: Feb 2106
    Location: United States
    Stats: 2'7", 230 lbs
    Posts: 43,845
    BodyPoints: 36180
    Rep Power: 216934
    Lunatic has reached the pinnacle! Best possible rank! (+1000000) Lunatic has reached the pinnacle! Best possible rank! (+1000000) Lunatic has reached the pinnacle! Best possible rank! (+1000000) Lunatic has reached the pinnacle! Best possible rank! (+1000000) Lunatic has reached the pinnacle! Best possible rank! (+1000000) Lunatic has reached the pinnacle! Best possible rank! (+1000000) Lunatic has reached the pinnacle! Best possible rank! (+1000000) Lunatic has reached the pinnacle! Best possible rank! (+1000000) Lunatic has reached the pinnacle! Best possible rank! (+1000000) Lunatic has reached the pinnacle! Best possible rank! (+1000000) Lunatic has reached the pinnacle! Best possible rank! (+1000000)
    Visit Lunatic's BodySpace
    Lunatic is offline
    Originally Posted by LUKEDEICHER View Post
    When doing shrugs hold your traps up for a few seconds and feel like you are touching your shoulders to your ears. Do this before slowly going down with the lifting movement.
    I only do shrugs that way. I NEVER do shrugs quickly either, like all the pros with their 103913493lb DBs. Slow and controlled motions do better for me.


    There is also something you can buy, I'm not sure where though, that fits on your head like a cap, and you attach weights to a chain that hangs from the 'cap'. You sit kind of leaning forward, and you just lift your head up with the weight on the chain. It's resistance for your neck. You can do it to the sides and back. I did that in 10th grade, and it helped. Also, looking up when doing Squats and Deadlifts helps.
    ΘΧ Θηρόποσα Χείρ ΘΧ

    RIP Slash_

    ***Black Jesus Fan Club***

    If you don't know or can't figure out the differences between you're/your/there/they're/their.... please go slam your head against a brick wall.
    Reply With Quote

  23. #23
    Registered User breathingmurder's Avatar
    Join Date: Oct 2002
    Stats: 5'9", 185 lbs
    Posts: 7,659
    BodyPoints: 18792
    Rep Power: 0
    breathingmurder has reached the pinnacle! Best possible rank! (+1000000) breathingmurder has reached the pinnacle! Best possible rank! (+1000000) breathingmurder has reached the pinnacle! Best possible rank! (+1000000) breathingmurder has reached the pinnacle! Best possible rank! (+1000000) breathingmurder has reached the pinnacle! Best possible rank! (+1000000) breathingmurder has reached the pinnacle! Best possible rank! (+1000000) breathingmurder has reached the pinnacle! Best possible rank! (+1000000) breathingmurder has reached the pinnacle! Best possible rank! (+1000000) breathingmurder has reached the pinnacle! Best possible rank! (+1000000) breathingmurder has reached the pinnacle! Best possible rank! (+1000000) breathingmurder has reached the pinnacle! Best possible rank! (+1000000)
    Visit breathingmurder's BodySpace
    breathingmurder is offline
    Thread a towel through some weights, bite the towel and thrash your head around.
    Reply With Quote

  24. #24
    Registered User Alchemist23's Avatar
    Join Date: Jul 2008
    Age: 22
    Stats: 5'10", 182 lbs
    Posts: 286
    Rep Power: 9
    Alchemist23 is just really nice. (+1000) Alchemist23 is just really nice. (+1000) Alchemist23 is just really nice. (+1000) Alchemist23 is just really nice. (+1000) Alchemist23 is just really nice. (+1000) Alchemist23 is just really nice. (+1000) Alchemist23 is just really nice. (+1000) Alchemist23 is just really nice. (+1000) Alchemist23 is just really nice. (+1000) Alchemist23 is just really nice. (+1000) Alchemist23 is just really nice. (+1000)
    Visit Alchemist23's BodySpace
    Alchemist23 is offline
    start working on nieck
    Reply With Quote

  25. #25
    Cuttin's teh gay King_of_Kings's Avatar
    Join Date: Oct 2006
    Stats: 6'5", 230 lbs
    Posts: 1,293
    BodyPoints: 1683
    Rep Power: 134
    King_of_Kings has a reputation beyond repute. Second best rank possible! (+100000) King_of_Kings has a reputation beyond repute. Second best rank possible! (+100000) King_of_Kings has a reputation beyond repute. Second best rank possible! (+100000) King_of_Kings has a reputation beyond repute. Second best rank possible! (+100000) King_of_Kings has a reputation beyond repute. Second best rank possible! (+100000) King_of_Kings has a reputation beyond repute. Second best rank possible! (+100000) King_of_Kings has a reputation beyond repute. Second best rank possible! (+100000) King_of_Kings has a reputation beyond repute. Second best rank possible! (+100000) King_of_Kings has a reputation beyond repute. Second best rank possible! (+100000) King_of_Kings has a reputation beyond repute. Second best rank possible! (+100000) King_of_Kings has a reputation beyond repute. Second best rank possible! (+100000)
    Visit King_of_Kings's BodySpace
    King_of_Kings is offline
    Originally Posted by Alchemist23 View Post
    start working on nieck
    Reply With Quote

  26. #26
    Men Lie,Women Lie,#s dont PumpAndGrow's Avatar
    Join Date: Nov 2005
    Location: United States
    Stats: 6'3", 240 lbs
    Posts: 13,608
    BodyPoints: 6212
    Rep Power: 4923
    PumpAndGrow has reached the pinnacle! Best possible rank! (+1000000) PumpAndGrow has reached the pinnacle! Best possible rank! (+1000000) PumpAndGrow has reached the pinnacle! Best possible rank! (+1000000) PumpAndGrow has reached the pinnacle! Best possible rank! (+1000000) PumpAndGrow has reached the pinnacle! Best possible rank! (+1000000) PumpAndGrow has reached the pinnacle! Best possible rank! (+1000000) PumpAndGrow has reached the pinnacle! Best possible rank! (+1000000) PumpAndGrow has reached the pinnacle! Best possible rank! (+1000000) PumpAndGrow has reached the pinnacle! Best possible rank! (+1000000) PumpAndGrow has reached the pinnacle! Best possible rank! (+1000000) PumpAndGrow has reached the pinnacle! Best possible rank! (+1000000)
    Visit PumpAndGrow's BodySpace
    PumpAndGrow is offline
    Originally Posted by killermike View Post
    As we talk about the most neglected muscle, I bet 2/3 of you are looking down at your legs thinking, "crap, my legs only look big compared to that Alley McBeal chick." You know what though, that's your fault. I already wrote an article on leg training. Perhaps you shouldn't have skipped over it; chicken legs! But this isn't about one of the most neglected muscles; this is about THE most neglected muscle.





    Another important reason you should stop neglecting neck training is that the neck is highly involved in nearly any physical sport. From sacking the quarter back, to laying someone out on the ice, to going up for a rebound, to a double legged take down to even sliding into home plate, the neck is put at risk in any of these movements. By strengthening your neck muscles, you not only lower this risk, but you also help to protect your spine and spinal cord.


    The Neck Muscles


    The splenius originates just behind your ear, attaches to your skull, and runs diagonal towards your back where it inserts to the spine underneath the traps. Next is the sternocleidomastoid that runs from behind your ear to your collarbone. There is also the trapezius that covers your upper back and the posterior section of your neck. Together these muscles are responsible for the flexion, lateral flexion, extension and rotation of the neck.


    Training The Neck


    I feel the neck requires a different type of training then other body parts. When training the neck safety should be kept the utmost priority. The following are a list of guidelines to make sure you get the most out of neck training, injury free:

    1. Prioritize your neck: Train your neck on a totally separate day. The few people who actually train their neck far too often leave it until the end of a workout, as if it's unimportant. You should train your neck on its own separate day to make sure the muscle is un-fatigued and you can put full concentration into the exercises.

    2. Use flawless form: As with any other muscle, form is very important when exercising the neck. Never sacrifice weight for form or lift explosively. You should use at least a 2/2 pace on all exercises, taking 2 seconds for the concentric, 2 seconds for the eccentric, and concentrating on a good contraction.

    3. Use a full Range of Motion (ROM): Exercising through a full range of motion helps to maintain (and possibly increase) flexibility in the muscles. This is very important in injury prevention. This also ensures that you are using the full length of the muscle and not just a portion of it. Each repetition should start from a position of a full flex, then to a full contraction then back again.

    4. Warm up and stretch: Before and after working out it is very important to warm and stretch the neck muscles. This can easily be done by slowly rotating your neck from the right side to the left. It's important to never rotate all the way back as you can pinch a nerve.


    The Exercises


    I feel it is best to train the neck using self-resistance. You can control the exact amount of the stress you put on your neck muscles, and you don't have to worry about straps falling off, or weights etc. It can easily be done in the comfort of your home, even in the chair you are sitting in now.

    Neck extension: This exercise primarily targets the sternocleidomastoid with both sides working together. The movement is simple, almost as if you are nodding "yes". Sit in a chair with your feet flat on the ground. Put your hands on your fore head and applying constant tension, slowly move your head from straight up (where you are looking forward) until your chin touches your chest. It is important to keep the tension constant at the same amount and keep your neck slowly moving.


    Chris Cormier's massive neck muscles. (c) Jake Jones.

    Neck flexion: The upper most trapezius and the splenius will be the main muscle heads worked in this exercise. The motion is also quite simple. Begin with your head in the starting position and slowly move your head to where you are looking up. Place your hands on the back of your head for resistance. Make sure to do this exercise (as all others) using a full ROM and very slowly.

    Lateral flexion: This movement also uses the sternocleidomastoids, but it targets one side at a time. Sitting in a chair, staring straightforward, move your head as close to the shoulder as possible without moving your upper torso, from there return it to the starting point. It's important to keep your head straight ahead and of course, go slow. Place your hand slightly above your ear in order to add resistance. An example routine: Neck extension: 2 x 8-12 Neck flexion: 2 x 8-12 Lateral flexion: 2 x 8-12

    This is what I plan to be doing, along with grip work (hmm... an idea for a new article?), abs and calves every Saturday. It's important to try to add resistance every 2-3 workouts. Your body will tell you how much to add.

    And there you have it, neck training made simple. No longer should you have any lame excuses trying to play off your pencil neck as genetics. No longer will your head look like a balloon floating above your body. You will look stronger and more intimidating then ever before. You will be less prone to injury. Lift angry, and fear the day you meet me on the stage!
    As we talk about the most neglected muscle, I bet 2/3 of you are looking down at your legs thinking, "crap, my legs only look big compared to that Alley McBeal chick." You know what though, that's your fault. I already wrote an article on leg training. Perhaps you shouldn't have skipped over it; chicken legs! But this isn't about one of the most neglected muscles; this is about THE most neglected muscle.

    Why is it that when most guys start working out the three most muscles they want to develop are their chest, abs and biceps? One may answer that it's the first thing people will see, but that's totally not true. What if you're wearing a shirt? What if you wear a suit and tie, and are looking to impress? What one muscle will give people the impression that you're well built when you're wearing clothes? What muscle will set you apart from everyone else on stage? What is one of the most commonly injured muscles in nearly any sport? Why is it that everyone neglects training... his or her neck?

    I personally think that one of the most impressive attributes is having a large neck. For one reason, proportion. Many bodybuilders shave their heads to make their heads look smaller. Having a small head will make the rest of you body appear larger. Having a large neck will make your head seem smaller. Beyond that, it gives the impression of power and brute strength. Having a large upper body and a small neck is just silly. Look at John Basedow (the guy who does the "Fitness Made Simple" commercials). He's got a great physique, but his neck is smaller then a pencil, it looks stupid.

    Another important reason you should stop neglecting neck training is that the neck is highly involved in nearly any physical sport. From sacking the quarter back, to laying someone out on the ice, to going up for a rebound, to a double legged take down to even sliding into home plate, the neck is put at risk in any of these movements. By strengthening your neck muscles, you not only lower this risk, but you also help to protect your spine and spinal cord.


    The Neck Muscles


    The splenius originates just behind your ear, attaches to your skull, and runs diagonal towards your back where it inserts to the spine underneath the traps. Next is the sternocleidomastoid that runs from behind your ear to your collarbone. There is also the trapezius that covers your upper back and the posterior section of your neck. Together these muscles are responsible for the flexion, lateral flexion, extension and rotation of the neck.


    Training The Neck


    I feel the neck requires a different type of training then other body parts. When training the neck safety should be kept the utmost priority. The following are a list of guidelines to make sure you get the most out of neck training, injury free:

    1. Prioritize your neck: Train your neck on a totally separate day. The few people who actually train their neck far too often leave it until the end of a workout, as if it's unimportant. You should train your neck on its own separate day to make sure the muscle is un-fatigued and you can put full concentration into the exercises.

    2. Use flawless form: As with any other muscle, form is very important when exercising the neck. Never sacrifice weight for form or lift explosively. You should use at least a 2/2 pace on all exercises, taking 2 seconds for the concentric, 2 seconds for the eccentric, and concentrating on a good contraction.

    3. Use a full Range of Motion (ROM): Exercising through a full range of motion helps to maintain (and possibly increase) flexibility in the muscles. This is very important in injury prevention. This also ensures that you are using the full length of the muscle and not just a portion of it. Each repetition should start from a position of a full flex, then to a full contraction then back again.

    4. Warm up and stretch: Before and after working out it is very important to warm and stretch the neck muscles. This can easily be done by slowly rotating your neck from the right side to the left. It's important to never rotate all the way back as you can pinch a nerve.


    The Exercises


    I feel it is best to train the neck using self-resistance. You can control the exact amount of the stress you put on your neck muscles, and you don't have to worry about straps falling off, or weights etc. It can easily be done in the comfort of your home, even in the chair you are sitting in now.

    Neck extension: This exercise primarily targets the sternocleidomastoid with both sides working together. The movement is simple, almost as if you are nodding "yes". Sit in a chair with your feet flat on the ground. Put your hands on your fore head and applying constant tension, slowly move your head from straight up (where you are looking forward) until your chin touches your chest. It is important to keep the tension constant at the same amount and keep your neck slowly moving.


    Chris Cormier's massive neck muscles. (c) Jake Jones.

    Neck flexion: The upper most trapezius and the splenius will be the main muscle heads worked in this exercise. The motion is also quite simple. Begin with your head in the starting position and slowly move your head to where you are looking up. Place your hands on the back of your head for resistance. Make sure to do this exercise (as all others) using a full ROM and very slowly.

    Lateral flexion: This movement also uses the sternocleidomastoids, but it targets one side at a time. Sitting in a chair, staring straightforward, move your head as close to the shoulder as possible without moving your upper torso, from there return it to the starting point. It's important to keep your head straight ahead and of course, go slow. Place your hand slightly above your ear in order to add resistance. An example routine: Neck extension: 2 x 8-12 Neck flexion: 2 x 8-12 Lateral flexion: 2 x 8-12

    This is what I plan to be doing, along with grip work (hmm... an idea for a new article?), abs and calves every Saturday. It's important to try to add resistance every 2-3 workouts. Your body will tell you how much to add.

    And there you have it, neck training made simple. No longer should you have any lame excuses trying to play off your pencil neck as genetics. No longer will your head look like a balloon floating above your body. You will look stronger and more intimidating then ever before. You will be less prone to injury. Lift angry, and fear the day you meet me on the stage!
    Reply With Quote

  27. #27
    Sponsered by Monster appleman44's Avatar
    Join Date: Apr 2007
    Location: Canada
    Age: 25
    Stats: 5'10", 181 lbs
    Posts: 1,139
    BodyPoints: 2989
    Rep Power: 110
    appleman44 has a reputation beyond repute. Second best rank possible! (+100000) appleman44 has a reputation beyond repute. Second best rank possible! (+100000) appleman44 has a reputation beyond repute. Second best rank possible! (+100000) appleman44 has a reputation beyond repute. Second best rank possible! (+100000) appleman44 has a reputation beyond repute. Second best rank possible! (+100000) appleman44 has a reputation beyond repute. Second best rank possible! (+100000) appleman44 has a reputation beyond repute. Second best rank possible! (+100000) appleman44 has a reputation beyond repute. Second best rank possible! (+100000) appleman44 has a reputation beyond repute. Second best rank possible! (+100000) appleman44 has a reputation beyond repute. Second best rank possible! (+100000) appleman44 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit appleman44's BodySpace
    appleman44 is offline
    Originally Posted by Ominus View Post
    suck dick (no homo)
    x2 my friend was really drunk the other night and some one commented how big of a neck he had so i told them its cause he sucks cawk all night long LOL.
    Sept 06: 195lbs 31% bf || Sept 07: 145lbs 8% bf
    Jan 08: 169lbs 13% bf |Nov 08: 178 10% BF
    Feb 11: 185 13% BF
    Motivated again after 2 years off!

    █♣█ █♣█ █♣█ █♣█ █♣█
    Reply With Quote

  28. #28
    The MuscleHunter rikrodgers's Avatar
    Join Date: Sep 2009
    Location: United Arab Emirates
    Age: 33
    Stats: 6'2", 198 lbs
    Posts: 76
    Rep Power: 119
    rikrodgers has a reputation beyond repute. Second best rank possible! (+100000) rikrodgers has a reputation beyond repute. Second best rank possible! (+100000) rikrodgers has a reputation beyond repute. Second best rank possible! (+100000) rikrodgers has a reputation beyond repute. Second best rank possible! (+100000) rikrodgers has a reputation beyond repute. Second best rank possible! (+100000) rikrodgers has a reputation beyond repute. Second best rank possible! (+100000) rikrodgers has a reputation beyond repute. Second best rank possible! (+100000) rikrodgers has a reputation beyond repute. Second best rank possible! (+100000) rikrodgers has a reputation beyond repute. Second best rank possible! (+100000) rikrodgers has a reputation beyond repute. Second best rank possible! (+100000) rikrodgers has a reputation beyond repute. Second best rank possible! (+100000)
    Visit rikrodgers's BodySpace
    rikrodgers is offline
    Originally Posted by killermike View Post
    As we talk about the most neglected muscle, I bet 2/3 of you are looking down at your legs thinking, "crap, my legs only look big compared to that Alley McBeal chick." You know what though, that's your fault. I already wrote an article on leg training. Perhaps you shouldn't have skipped over it; chicken legs! But this isn't about one of the most neglected muscles; this is about THE most neglected muscle.

    Why is it that when most guys start working out the three most muscles they want to develop are their chest, abs and biceps? One may answer that it's the first thing people will see, but that's totally not true. What if you're wearing a shirt? What if you wear a suit and tie, and are looking to impress? What one muscle will give people the impression that you're well built when you're wearing clothes? What muscle will set you apart from everyone else on stage? What is one of the most commonly injured muscles in nearly any sport? Why is it that everyone neglects training... his or her neck?

    I personally think that one of the most impressive attributes is having a large neck. For one reason, proportion. Many bodybuilders shave their heads to make their heads look smaller. Having a small head will make the rest of you body appear larger. Having a large neck will make your head seem smaller. Beyond that, it gives the impression of power and brute strength. Having a large upper body and a small neck is just silly. Look at John Basedow (the guy who does the "Fitness Made Simple" commercials). He's got a great physique, but his neck is smaller then a pencil, it looks stupid.

    Another important reason you should stop neglecting neck training is that the neck is highly involved in nearly any physical sport. From sacking the quarter back, to laying someone out on the ice, to going up for a rebound, to a double legged take down to even sliding into home plate, the neck is put at risk in any of these movements. By strengthening your neck muscles, you not only lower this risk, but you also help to protect your spine and spinal cord.


    The Neck Muscles


    The splenius originates just behind your ear, attaches to your skull, and runs diagonal towards your back where it inserts to the spine underneath the traps. Next is the sternocleidomastoid that runs from behind your ear to your collarbone. There is also the trapezius that covers your upper back and the posterior section of your neck. Together these muscles are responsible for the flexion, lateral flexion, extension and rotation of the neck.


    Training The Neck


    I feel the neck requires a different type of training then other body parts. When training the neck safety should be kept the utmost priority. The following are a list of guidelines to make sure you get the most out of neck training, injury free:

    1. Prioritize your neck: Train your neck on a totally separate day. The few people who actually train their neck far too often leave it until the end of a workout, as if it's unimportant. You should train your neck on its own separate day to make sure the muscle is un-fatigued and you can put full concentration into the exercises.

    2. Use flawless form: As with any other muscle, form is very important when exercising the neck. Never sacrifice weight for form or lift explosively. You should use at least a 2/2 pace on all exercises, taking 2 seconds for the concentric, 2 seconds for the eccentric, and concentrating on a good contraction.

    3. Use a full Range of Motion (ROM): Exercising through a full range of motion helps to maintain (and possibly increase) flexibility in the muscles. This is very important in injury prevention. This also ensures that you are using the full length of the muscle and not just a portion of it. Each repetition should start from a position of a full flex, then to a full contraction then back again.

    4. Warm up and stretch: Before and after working out it is very important to warm and stretch the neck muscles. This can easily be done by slowly rotating your neck from the right side to the left. It's important to never rotate all the way back as you can pinch a nerve.


    The Exercises


    I feel it is best to train the neck using self-resistance. You can control the exact amount of the stress you put on your neck muscles, and you don't have to worry about straps falling off, or weights etc. It can easily be done in the comfort of your home, even in the chair you are sitting in now.

    Neck extension: This exercise primarily targets the sternocleidomastoid with both sides working together. The movement is simple, almost as if you are nodding "yes". Sit in a chair with your feet flat on the ground. Put your hands on your fore head and applying constant tension, slowly move your head from straight up (where you are looking forward) until your chin touches your chest. It is important to keep the tension constant at the same amount and keep your neck slowly moving.


    Chris Cormier's massive neck muscles. (c) Jake Jones.

    Neck flexion: The upper most trapezius and the splenius will be the main muscle heads worked in this exercise. The motion is also quite simple. Begin with your head in the starting position and slowly move your head to where you are looking up. Place your hands on the back of your head for resistance. Make sure to do this exercise (as all others) using a full ROM and very slowly.

    Lateral flexion: This movement also uses the sternocleidomastoids, but it targets one side at a time. Sitting in a chair, staring straightforward, move your head as close to the shoulder as possible without moving your upper torso, from there return it to the starting point. It's important to keep your head straight ahead and of course, go slow. Place your hand slightly above your ear in order to add resistance. An example routine: Neck extension: 2 x 8-12 Neck flexion: 2 x 8-12 Lateral flexion: 2 x 8-12

    This is what I plan to be doing, along with grip work (hmm... an idea for a new article?), abs and calves every Saturday. It's important to try to add resistance every 2-3 workouts. Your body will tell you how much to add.

    And there you have it, neck training made simple. No longer should you have any lame excuses trying to play off your pencil neck as genetics. No longer will your head look like a balloon floating above your body. You will look stronger and more intimidating then ever before. You will be less prone to injury. Lift angry, and fear the day you meet me on the stage!
    ^This^

    I'll be starting my direct Neck-Work tonight!
    [QUOTE=kusok;566005183]Jaw is important, I want all the bitches to see my jacked and sliced jaw-lines when I chew!

    I do jaw 2x per week. My jaw day:
    - talk **** 3-4 sets of 10-12 minutes, 1 min rest between sets
    - weighted yawns 2-3 sets to failure
    - lower jaw push-press
    - hard bites[/QUOTE]
    Reply With Quote

  29. #29
    The Chains of Belial xITHYPHALLIC's Avatar
    Join Date: Oct 2010
    Stats: 7'1", 777 lbs
    Posts: 7,869
    Rep Power: 6968
    xITHYPHALLIC has reached the pinnacle! Best possible rank! (+1000000) xITHYPHALLIC has reached the pinnacle! Best possible rank! (+1000000) xITHYPHALLIC has reached the pinnacle! Best possible rank! (+1000000) xITHYPHALLIC has reached the pinnacle! Best possible rank! (+1000000) xITHYPHALLIC has reached the pinnacle! Best possible rank! (+1000000) xITHYPHALLIC has reached the pinnacle! Best possible rank! (+1000000) xITHYPHALLIC has reached the pinnacle! Best possible rank! (+1000000) xITHYPHALLIC has reached the pinnacle! Best possible rank! (+1000000) xITHYPHALLIC has reached the pinnacle! Best possible rank! (+1000000) xITHYPHALLIC has reached the pinnacle! Best possible rank! (+1000000) xITHYPHALLIC has reached the pinnacle! Best possible rank! (+1000000)
    Visit xITHYPHALLIC's BodySpace
    xITHYPHALLIC is offline
    Strong bump
    Reply With Quote

  30. #30
    Chillin like a villain rc_p90's Avatar
    Join Date: Sep 2007
    Age: 24
    Stats: 5'9", 177 lbs
    Posts: 8,787
    BodyPoints: 8947
    Rep Power: 2754
    rc_p90 has reached the pinnacle! Best possible rank! (+1000000) rc_p90 has reached the pinnacle! Best possible rank! (+1000000) rc_p90 has reached the pinnacle! Best possible rank! (+1000000) rc_p90 has reached the pinnacle! Best possible rank! (+1000000) rc_p90 has reached the pinnacle! Best possible rank! (+1000000) rc_p90 has reached the pinnacle! Best possible rank! (+1000000) rc_p90 has reached the pinnacle! Best possible rank! (+1000000) rc_p90 has reached the pinnacle! Best possible rank! (+1000000) rc_p90 has reached the pinnacle! Best possible rank! (+1000000) rc_p90 has reached the pinnacle! Best possible rank! (+1000000) rc_p90 has reached the pinnacle! Best possible rank! (+1000000)
    Visit rc_p90's BodySpace
    rc_p90 is offline
    If anyone has that vid of that guy to neck exercises to techno music I will rep the **** out of you
    SimpleManStyle.com | YouTube: http://www.youtube.com/user/SimpleManStylePage | Facebook: Simple Man Style
    Reply With Quote

Reply
Page 1 of 2 1 2 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout