Does anyone do direct neck work?

[cwc73]

Well, I do the all of the core lifts (5X5), but I'm not happy with my widening shoulders and my neck remaining a pencil. I really want to increase the circumfrance of my neck. Do any of you use the maching that you place you head against and push either frontwards, backwards, or side to side?'

Bottom line: do you guys have any advice. Like I said, I do deads, bench, squats, and the like. I'm thinking about adding power shrugs in there to for good measure on my next 5x5 go.

Thanks guys!

 

[blut wump]

Power shrugs are excellent but they're not a trivial exercise. You might be able to get away adding some in during the first couple of weeks but after that the toll might be too high. They're a great exercise to throw in between programs.

Three exercises I used to do for neck were:
1) Push Forwards: tilt the head back and using a towel behind the head pull the head forward against neck resistance over about 5 seconds. Do about 6 reps.

2) Push Backwards: tilt the head forwards and push backwards against the towel over about 5 seconds.

3) Side Torque: turn the head far to one side and bring it back against arm resistance over about 5 seconds. Do both sides for about 6 reps.

Make sure you thoroughly loosen up your neck and shoulders before doing these lest cramps ensue.

 

[BiggT]

Necks are very individual. Direct neck work is very often neglected. If you're a competitive athlete in a high impact sport, I feel direct neck work is imperative for injury prevention.

If you're a bodybuilder, some guys and girls can get away with no direct work as other lifts will indirectly make their necks blow up. Others aren't so lucky and may see their neck is really a sore spot.

I can't say enough good things about power shrugs. Just the mention of them gets me fired up. they are not fluff work though, and should be done heavy. So, as Blunt Wump said, carefully cycle them into your routine. Again, do them heavy. A good goal to shoot for is a top end set of 5 with your 1 RM in the deadlift. Obviously, this isn't possible anytime soon, but it is a long-term goal.

Blunt Wump's advice is very solid. Also, the 4-way neck machine can be utilized....Start with a set of 20 on all 4 sides twice a week. Also, wrestler's bridges will blow up the neck...BUT if you don't know how to do them right, and you don't have access to a good coach/trainer to properly teach you, DON'T DO THEM.

 

[BOOEY]

Shrugs.

 

[blut wump]

Blurt Wimp thinks Biggit gives solid advice. Welcome to the board.

 

[BiggT]

Thanks, man.....lol about the name.....I'll get it right, lol

 

[BOOEY]

lol @ BLUNT Wump

 

[Jim Ouini]

Blurt Wump, Blunt Wump...whatever

 

[cwc73]

thanks smokey. You always leave some good advice. Well, I'm going to max out today on the deads, so we will see how that goes. I'm about to start chowing down, so I'll have a lot of energy today! Thanks!

 

[blut wump]

I'd forgotten about the deads. Good luck with them.

 

[Guinness5.0]

Blurt Wimp thinks Biggit gives solid advice. Welcome to the board.

Classic. Good show old boy.

 

[blut wump]

Take not the Name in vain.

 

[Mr_Sinister]

A thick muscular neck is certainly an imposing sight. If you have a four way neck machine concentrate on the side-side. This is usually the weak area of the neck that looks impressive when developed.

 

[cwc73]

I really want to start using that four way neck developer, but I'm going to do power shrugs with HST for 6-8 weeks and see how that one goes. I'll probably throw that in sometimes though

 

[mol3000]

im looking to make my neck huge also like matt hughes of ufc fame (www.ufc.tv) anyways i thought shrugs was for shoulders

 

[cwc73]

Shrugs are for trapezius muscles. The trapezius make a trapezoid shape hense the name. The tope of the trapezius has an insertion point around the neck

 

[mol3000]

A thick muscular neck is certainly an imposing sight. If you have a four way neck machine concentrate on the side-side. This is usually the weak area of the neck that looks impressive when developed.

i dont have a 4 way machine but can i duplicate the exercise at home?????

 

[cwc73]

you can use a towel at home.

 

[fortunatesun]

An easy one for developing neck strength that I sometimes do is go into a wrestler's bridge - feet flat on floor spread slightly wider than your shoulders, back arched, and upper body resting on the top of your head. Hold that position for as long as you can, working your way up to 3 min. It's also a good way to stretch your back after heavy pulls if your gym (like mine) doesn't have a reverse-hyperextention machine.

 

[mol3000]

you can use a towel at home.

so do i pull on direction while pulling the towel the other way??????

 

[Reakt]

Yeh the wrestler bridge is good, you can do it with your stomach facing the floor or facing the ceiling, you can roll your head back and forth or side to side, you can also hold a plate to add weight.

 

[satchboogie]

try this bro:

while doing shrugs, til the head backwards as far as possible and really try to focus on the necks contraction.

i do behind the body shrugs and in front.
3 sets each.