(0:02)- Intro To Alex From AlphaDestiny
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(1:05)- Neck Warm-Ups
(2:28)- Neck Training – Curls, Extensions & Side Raises
(9:10)- Neck Training – Bridging
(13:13)- Trap Training – Best Exercises / Cheat & Recover
(17:38)- Neck Training With Bands
(22:05)- Neck Training With Neck Harness
*READ FULL ARTICLE WITH PHOTOS*
It’s been commonly accepted that Monday is international chest day. Upon entering the gym, It’s a known fact that the dumbbells and bench press stations will be taken. If asking a fellow gym bro what muscles he is training, there will be many references to chest, back, shoulders, arms, or legs. So let me ask you an interesting question. Have you ever heard anyone say “Today is neck day”? In my entire lifting career, I have not found a single person in real life who told me they were going to train their neck. In fact, when I inform people that I am training my neck, they will often appear puzzled and respond “what?”
In the mind of average lifters, you cannot achieve hypertrophy of the neck, nor is it even viewed as a muscle. Of course, viewing a basic anatomy chart proves these ignorant beliefs to be false, but nonetheless the fact that you never heard of “neck day” proves how underrated neck training is.
Why Should I Start Training My Neck?
One might suspect that neck training is uncommon since on the surface level, it does not provide any real benefits. Many will compare the neck to the calves, and claim that it is an “optional” bodypart. This is one of the greatest lies to have ever been conceived in the lifting world. The reality is that neck training is not only mandatory, but can also make one of the BIGGEST differences in your physique. The neck will literally make or break a physique. Too many times, lifters will have massive pecs and arms, but puny necks. The result is that these individuals always look small and frail, especially when talking face to face. The fact of the matter is that as a drug-free lifter, having a larger neck is absolutely essential! You cannot afford to have a stack of dimes for a neck if wanting to appear big.
That is why in this article, I will teach you all the essentials of acquiring a bigger neck. We will explore various neck training methods through using straight weight, wrestler bridges, bands, and a neck harness.
Neck Stretching
Before training the neck, it is imperative that you stretch it. Not doing so can cause zingers to appear, where one side of your neck is cramped up. This can make it difficult to go about your daily life, and makes turning your head to be a real pain. Doing neck stretching right before weighted neck work can prevent this problem from arising in the first place. I recommend a combination of static and dynamic stretching. You will want to move your head up and down, left and right, diagonal, clockwise, counter clockwise, etc. The stretches that you have learned in high school should be sufficient for this. I advise that you stretch the neck for a minimum of 10-30 seconds per angle, which should total to approximately two minutes. Once that neck is warmed up, it’s time to begin the real training.
Straight Weight
Using straight weight is the simplest way to train your neck, and is what most beginners should start with. These exercises are very basic yet effective, and you can easily add many inches to your neck without using fancy equipment. Everyone should begin with straight weight, bottom-line.
Lying Neck Curl
The neck curl is the primary mass builder for the neck. It involves placing a weight plate on your forehead, and flexing the chin towards your upper chest. This will build the front of the neck and thicken the sternocleidomastoid, which will make your neck appear very thick and wide from the front. It is by far the most important exercise in your training.
To correctly execute, you need to first wear some type of hat. This will create padding and thickness on the forehead, which will prevent weight plates from digging into your skin and creating ridges.
*CONTINUE READING HERE*
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43 comments
You know what they say about guys with big necks… 😀
💪 CLICK THAT NOTIFICATION BELL SO YOU NEVER MISS AN UPLOAD
I am so excited to see this
What's the best way to get a thick neck from the BACK? Like from behind?
Take lashings of steroids 😆
like the video: just get rid of the music:
Big Neck, Big Check
Wait if I’m on a push pull program when should I do necks
and this my friends is how you destroy your neck. mike tyson will agree.
Thank you sir! I'm from INDIA!
My neck hurts just from watching this.
your gym clothes is awful, can't take you seriously, props to alphadestiny
How the hell do you guys do these exercises without getting dizzy and feel like throwing up? This guy is doing 100 reps I can’t even get to 15 without wanting to puke.
Bardock 15:21
His tshirt seems familiar
Can i train my neck 6x a week bodyweight only
Please Do watch athlean x video on the same. And please take care while doing these
Don’t be a girl, add some more weight to your face. Let’s get them neck gainz
@scotthermanfitness Thank you! Old video but I see you reached out to Alex the king of neck training.
Neck guy did a really nice and relaxed program, back to Scott all screaming on full volume came back to make me switch video far far away.
Love the neck workout.
However, have u noticed that the alpha guy just has big traps not a big neck? How is it no one mentions this
He had me at everything but then the band to mouth lost me. I’d rather just clench my jaw and do the head movements without the band
Just going off the thumbnail. I grow a beard?
No disrespect but I think the "host" would actually look better with a smaller neck but more defined traps? His head kind of looks like a penis the way it is now 😛
hey man u gota absolutely stop with the wrestler bridge. u will encounter cervical spine issues years down the road and trust me, they HURT
Wuddup Bardok
Nope
always thought its best to do like
3×5 power Shrugs
4×5-6sec above the knee rack pulls with ost weight possible
3xfailure heavy farmers walks
burnout with 3×10-12 upright rows
and 2-3xfailure shrugs
struck your nervous system and wore your muscles out but didnt zap all the glycogen out of it i alwyas feel like that just makes your traps extremely sore the next day due to heavy wieght and then adding stress onto it for your traps and finally filling you trap swith metabolites and blood
it's nice to hear a non rhotic american english
Is it a bad idea to train traps and neck every single day
How many times a week should you train neck
Guys you gotta listen to alex, from just 1 year of training like him i got healthier and bigger physique no backpain whatsoever
Is this going to make the back of our heads flat? I'm truly afraid that my head will become square…
that exercise is going to breakyou out
When i do the neck exercise i get a little dizzy what to do for that?
Can you build your neck with just bands the neck harness?
Jeff has better neck exercises
Those aren't traps. It's just a smaller dude coming out of his shoulders.
Yeah do the band in mouth version, but my band has a little ball to bite down on. What?!
9:43 It's like that scene in the exorcist where she goes down the stairs.
I've always been told to keep a straight back to avoid back injury, but now this video tells me to curve my neck with a lot weight. I'm not doing it.
If you are getting pain in your neck it's because you are doing this lol
I WANT THAT GYM TANK and COMPRESSION PANTS !!!!!!!!!!!!!!! WHAT THE HELL!!!!!!!!!!
Grow a beard