| The neck is a body part which is viewed constantly, | | | | neck and head in different directions. These muscles |
| and a key to support strength for many popular | | | | don't possess the propensity to gain much size, but |
| compound movements. Despite this importance, it's | | | | they do possess the ability to gain a bit. A fraction of |
| often overlooked even by experienced bodybuilders, | | | | an inch on each of these muscles will add up to a |
| who either aren't aware of its significance or don't | | | | great deal of muscle perception to the eye of the |
| know how to train it. Let's address a few frequently | | | | beholder. |
| asked questions regarding the neck and neck training. | | | | How do I train the neck? |
| Why should I train the neck? | | | | Obviously the trapezius should already be a staple in |
| The neck should be trained for several reasons. The | | | | your training routine. Barbell shrugs (with the barbell |
| most important reason is to help avoid injuries. When | | | | gripped both in front of the body, and behind the back) |
| you consider the intense workload you place on the | | | | are remarkably effective for stimulating the trapezius |
| back and chest, muscle groups directly connected to | | | | and hitting all of the neck muscles with a rush of blood |
| the neck, it seems maddening that one would | | | | to some extent. Dumbbell shrugs work as well. Manual |
| completely neglect this adjacent muscle group. | | | | plyometric resistance is also very helpful for the neck. |
| Additionally, we've all heard the term "pencil-neck geek" | | | | Placing your hands on your forehead, side of head or |
| used to describe the look of a skinny person with a | | | | back of head, apply resistance and move neck in |
| very thin neck. Contrast that with the look of boxer | | | | different directions. Additionally, the neck harness |
| "Iron" Mike Tyson or bodybuilder Jeff Long, who both | | | | works as a substitute for manual resistance, and |
| sported very thick and muscular necks, and you begin | | | | allows for an additional workload. |
| to realize the level of power and thickness that a | | | | What should my neck training protocol be like? |
| well-developed neck can exude. The neck cannot be | | | | All neck exercises should always be performed in a |
| hidden in the way that one can keep poor calves out | | | | slow, controlled motion. Any "jerking" can result in a |
| of sight in pants, or hide underdeveloped abs in a tank | | | | range of maladies, ranging from a minor neck strain |
| top. A weak neck shows constantly. | | | | (which could derail chest back training for a week) to a |
| What do we know about the structure of the neck? | | | | serious neck injury requiring surgery, which could |
| The neck is comprised of a swirling network of small, | | | | sideline your gym efforts for weeks or months. |
| thin muscles. These include the erector spinae, splenius | | | | Always warm up, move through movements slowly, |
| capitis, semispianalis cercisis, sternocleidomastois, and | | | | and use moderate weights and medium reps, in the 8 |
| the trapezius. From this list, the trapezius is probably | | | | to 15 range. Low repetitions (3 to 8) mean you're using |
| the only muscle group with which bodybuilders may be | | | | too heavy of a weight, which can lead to injury. |
| familiar. Each of these muscles works to extend the | | | | |