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**How to widen shoulders and thicken neck**
- Thread starter Audio8
- Start date
ultragainz
New member
do front bb presses
B
Big Johnson
Guest
Heavy upright rows once a week. 3 sets for 4-8 reps. In six months, you won't be dissapointed
bigpumpdaddy1
New member
BB = Barbell
ultragainz
New member
barbell
I don't know if this is what you want to hear, but that comes with gaining lean body mass. Weighted chins will help your width. Do heavy compound movements and don't worry about working your smaller muscles until you have a 'base'.
I remember wasting my time on concentration curls, calf raises, forearm stuffs. My arms didn't grow until I stopped doing 'arm' work and did squats, deads, chins, military press and bench. And that was about it. Every so often I would throw in some other stuff, but those hit the main groups and allow you to add some muscle.
And none of this 15 sets to failure crap. I also never really saw gains until I stopped short of failure. Remember: you want to stimulate, not annhilate.
Oh, I also saw you put in there 'machines'. Don't. Period. They take out your stabilizer muscles, and really don't allow you any functional strength. Only free weights, and heavy. Lift big to get big.
I remember wasting my time on concentration curls, calf raises, forearm stuffs. My arms didn't grow until I stopped doing 'arm' work and did squats, deads, chins, military press and bench. And that was about it. Every so often I would throw in some other stuff, but those hit the main groups and allow you to add some muscle.
And none of this 15 sets to failure crap. I also never really saw gains until I stopped short of failure. Remember: you want to stimulate, not annhilate.
Oh, I also saw you put in there 'machines'. Don't. Period. They take out your stabilizer muscles, and really don't allow you any functional strength. Only free weights, and heavy. Lift big to get big.
T
The_Eviscerator
Guest
Bent Over Rows
Deadlifts
Clean Pulls from mid thigh
Weighted Pull-ups
Seated Shoulder Press with no back support. Do both varieties front and behind neck.
Basically stay away from the machines and do exercises that are high in neuromuscular recruitmant.
Deadlifts
Clean Pulls from mid thigh
Weighted Pull-ups
Seated Shoulder Press with no back support. Do both varieties front and behind neck.
Basically stay away from the machines and do exercises that are high in neuromuscular recruitmant.
MadMachine
New member
Enlarge the shoulders and neck, huh? You probably aren't aware of this, but if you just grew HUGE delts and neck muscles, you would look stupid! A major part of width is thickness beleive it or not. Upper back, neck, upper chest, and delts all work in your visual appearance for width enhancement. Shurgs, deadlifts, high pulls or upright rows, incline presses, and push presses are where gains are found...not only for those areas, but everywhere.... you will see.
Pat Mycroch
New member
For neck do lots of bridges. They make your neck thick as hell. Have you ever seen wrestlers necks?
For widening of the shoulders do military presses as well as laterals.
For widening of the shoulders do military presses as well as laterals.
Don't listen to him, audio.
Forget bridges. And eat. If you want a bigger neck, you need to be eating.
Forget bridges. And eat. If you want a bigger neck, you need to be eating.
mike peters
New member
and when the developing starts, do those dumbell laterals. That alone made me wide as a barn. I run into doorways sometimes
Pat Mycroch
New member
Bridges are where you lie on the ground then arch your back with your hips moving upward. At this point the only thing touching the ground should be your feet and the back of your head. Now you just move your body back and forth using your neck muscles.You can also do it facing forward.
Longhorn why the hell should audio not listen to me. Whats so bad about bridges? Have you not seen wrestlers necks? My neck is huge, and I owe it all to bridging in wrestling practice.
Longhorn why the hell should audio not listen to me. Whats so bad about bridges? Have you not seen wrestlers necks? My neck is huge, and I owe it all to bridging in wrestling practice.
Pat, I meant no offense, but 2 things: 1) he needs to do basic heavy exercises, and not neck specific ones, and 2) it would be difficult/dangerous to do bridges w/o ever seeing them performed.
And there are several people who think bridges are dangerous.
As for your neck, and wrestlers necks, yes they are huge, but so is the rest of them. They have a good base to start from. That is what I meant. And I would never tell someone to do bridges without showing him, or showing him a video.
Audio needs to strengthen his entire body.
And there are several people who think bridges are dangerous.
As for your neck, and wrestlers necks, yes they are huge, but so is the rest of them. They have a good base to start from. That is what I meant. And I would never tell someone to do bridges without showing him, or showing him a video.
Audio needs to strengthen his entire body.
ThePitbull
New member
- good advice Tx 
A
Adaptek
Guest
DEADLIFTS.
Pat Mycroch
New member
Tony,
I do bridges 3 times a week. 2 sets of 50 reps on each side is all you need. If your not used to it just do as much you can for 1 or 2 sets once a week and gradually increase as you get used to it.
TxLonghorn, sorry if it seemed like I over reacted. Just wasn't sure behind your reasoning. It does make a lot of sense.
I do bridges 3 times a week. 2 sets of 50 reps on each side is all you need. If your not used to it just do as much you can for 1 or 2 sets once a week and gradually increase as you get used to it.
TxLonghorn, sorry if it seemed like I over reacted. Just wasn't sure behind your reasoning. It does make a lot of sense.
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