Neck
Doing muscle-building exercises to bulk up the muscles in our necks is a fairly new thing. It’s not common in either bodybuilding or strength training. But neck training has a long history in contact sports and martial arts, given that it reduces the risk of concussions, knockouts, and brain trauma.
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Neck Curl
Weighted
Strength Standards (1RM)
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Beginner - 0 kg
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Novice - 8 kg
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Intermediate - 38 kg
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Advanced - 91 kg
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Elite - 162 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Lie down with your back on a bench, with your shoulders in line with the edge of the bench. Your neck should be in a position to move up and down!
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Hold a weighted plate on your forehead (using both hands) and move your head up and down (it will look like your nodding your head while your laying on a bench).
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Continue 'nodding your head' for the appropriate amount of reps.
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Be careful and don't over do neck training, you really need to ease yourself into it !
Neck Extension
Weighted
Strength Standards (1RM)
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Beginner - 5 kg
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Novice - 11 kg
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Intermediate - 20 kg
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Advanced - 32 kg
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Elite - 46 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Lie down with your chest (front) on a bench, with your shoulders in line with the edge of the bench. Your neck should be in a position to move up and down!
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Hold a weighted plate on the back of your head (using both hands) and move your head up and down (it will look like your nodding your head while your laying on a bench).
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Continue 'nodding your head' for the appropriate amount of reps.
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Be careful and don't over do neck training, you really need to ease yourself into it !
Neck Side Raise
Weighted
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kneel down next to a weight bench (side on)
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Place the elbow closest to the bench on top of the bench
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the leg furthers away from the bench should be used to balance yourself by flaring out to the side
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once in this position you should grip the side of the bench with the your hand (arm that is resting in the bench). This will cause your side to rest upon the main part of the bench (most likely your lats)
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With your free hand place and hold the appropriate weight to your ear (the ear on the side of your body which is facing away from the bench.)
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Tilt your head side to side (this would be x1 rep)
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Repeat for the appropriate amount of reps.
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Be careful and don't over do neck training, you really need to ease yourself into it !
You can train your neck 2–3 times per week with 2–5 sets per workout. Most research shows that we can maximise growth by training our muscles twice per week. I recommend easing into your neck training slowly and highly recommend the use of a neck harness.
If your interested in neck training for the purposes of bodybuilding or 'Aesthetics' thne why not check out AlphaDestiny's YouTube Channel !
