drop yalls neck routine

[NeedHelpB4School]

if you say genetics ima rape you

 

[sarrys]

3–4x/Week
Neck Flexion – 3x12-15 (Weighted, chin to chest)
Neck Extension – 3x12-15 (Weighted, head lift)
Lateral Neck Raises – 3x10-12/side (Weighted)
Neck Bridges – 3x20-30 sec

Day 2 & 4:
Isometric Holds – 3x30 sec (Front, back, sides)
Neck Rotations/Nods – 3x15
Shrugs – 4x12-15 (Heavy)

 

[actualunderstander]

I just did neck bridges for 8 months 2-3 times a week in various reps and time under tension and my neck got alot bigger. Apparently its really bad for your spine and even mike tyson said its the only exercise he ever regretted but it does work to make your neck bigger. Its what wrestlers and boxers do. But apparently as you get older you will see the effects and how it strains ur upper spine or something idk. I just know it works to grow your neck