Krios
Iron
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Neck Gains 101: The Research-Driven Approach
Table of Contents:
1. Why Neck Size Matters (Aesthetics & Perception)
In my opinion: a thick neck is a fucking CHAD trait. It’s one of the few muscle groups that instantly boosts your masculine look, with clothes on (or without).
Why?
- Makes your jawline pop (especially in profile view)
- Adds to “testosterone look” - prominent in: fighters, rugby players, sprinters
- Subconsciously signals strength and athleticism
If you want to look more intimidating, more masculine, and just straight-up better in pics, a thicker neck is a cheat code.
2. Neck Anatomy 101
You can’t build what you don’t understand.
Main muscles:
- Sternocleidomastoid (SCM): Runs along the side/front, gives that “corded” look
- Trapezius (Traps): Upper part attaches at the neck, adds thickness from the back and sides
- Deep flexors/extensors: Stabilize and add minor thickness
The SCM is a prominent, two-headed muscle running along each side of the neck. It originates from both the sternum and the clavicle and inserts at the mastoid process behind the ear. Its main functions are flexing the neck forward (chin to chest), rotating the head to the opposite side, and tilting the head toward the same side. The SCM also assists with forced inhalation by lifting the sternum. A well-developed SCM gives the neck that distinctive “corded” or athletic look, especially visible in lean individuals. Dysfunction or tightness in this muscle is a common cause of neck pain and headaches.
These are smaller, deep muscles located close to the cervical vertebrae.
Most neckmaxxing comes from the SCM and upper traps.
3. What Actually Builds a Thicker Neck? (Evidence-Based)
A. Direct Resistance Training
Direct neck training is the #1 way to grow your neck.
- Studies: Multiple EMG and hypertrophy studies ([O’Leary et al., 2015](https://pubmed.ncbi.nlm.nih.gov/25970697/)) show that direct resistance (flexion, extension, lateral flexion) = hypertrophy.
- Sports evidence: Wrestlers, rugby players, boxers-all have thick necks from direct/indirect neck work.
B. Indirect Training
- Shrugs, deadlifts, cleans: Build traps, which add to neck width but won’t do much for the SCM.
- Posture work: Can help your neck “look” thicker, but won’t add real mass.
C. Bodyfat
- Higher bodyfat = thicker neck, but also less definition.
If you want both size and aesthetics, keep bf% in the 10-15% range.
4. Best Exercises for Neck Gains
Direct:
- Neck Flexion: Lying on your back, chin to chest (use a plate or harness for resistance)
- Neck Extension: Lying face down, lift head up (again, plate/harness)
- Lateral Flexion: Ear to shoulder, side-to-side
- Neck Bridges (wrestler bridges): Advanced, be careful
Indirect:
- Barbell shrugs
- Rack pulls
- Farmer’s walks
Pro tip: If you’re new, start with body eight or ultra-light resistance. The neck is fragile af if you overdo it.
5. Supplements, Gear, and Recovery
- Supplements: No magic pills. Creatine and protein help overall muscle growth, that’s it.
- Gear:
- Neck harness: Best for progressive overload
- Resistance bands: Good for high reps, rehab/prehab
- Recovery:
- Don’t train neck more than 2-3x/week
- Sleep and nutrition matter (as always)
6. Neckmaxxing Myths + Mistakes
- Myth: “Just do shrugs for a thick neck.”
- Reality: Shrugs = traps, not SCM.
- Myth: “You can’t grow your neck, it’s all genetics.”
- Reality: Genetics set your baseline, but direct training works for everyone.
- Mistake: Going too heavy, too soon.
- Result: Neck strains, headaches, nerve issues. Start light.
7. Safety, Genetics, and More
Q: Is neck training dangerous?
A: Only if you’re a dumbass. Start light, use good form, don’t ego lift.
Q: How fast can I see results?
A: Most people see visible changes in 2-3 months with consistent training.
Q: Does posture matter?
A: Yes. Forward head posture ruins your look. Do chin tucks and posture work.
8. Sample Neckmaxxing Routine
Beginner (2x/week):
- Neck flexion: 3x15
- Neck extension: 3x15
- Lateral flexion: 2x15/side
- Shrugs: 3x12-15
Progress every 2-3 weeks by adding weight or reps.
I have not personally done this routine, but created it based on my research on this topic.
9. Final Thoughts
Neckmaxxing is one of the highest ROI moves for aesthetics.
Don’t skip it, but don’t be an idiot.
Start light, progress slow, and you’ll mog 90% of guys in a few months.
@Alexanderr @Gengar @NumbThePain @Orc @N1666 @Jonas2k7 @Schizotypalcel @TechnoBoss @loyolaxavvierretard @itzyaboyJJ @JohnBaza @Master
Table of Contents:
- Why Neck Size Matters (Aesthetics & Perception)
- Neck Anatomy 101
- What Actually Builds a Thicker Neck? (Evidence-Based)
- Best Exercises for Neck Gains
- Supplements, Gear, and Recovery
- Neckmaxxing Myths
- Safety, Genetics, and More
- Sample Neckmaxxing Routine (Research Based)
- Final Thoughts
1. Why Neck Size Matters (Aesthetics & Perception)
In my opinion: a thick neck is a fucking CHAD trait. It’s one of the few muscle groups that instantly boosts your masculine look, with clothes on (or without).
Why?
- Makes your jawline pop (especially in profile view)
- Adds to “testosterone look” - prominent in: fighters, rugby players, sprinters
- Subconsciously signals strength and athleticism
If you want to look more intimidating, more masculine, and just straight-up better in pics, a thicker neck is a cheat code.
2. Neck Anatomy 101
You can’t build what you don’t understand.
Main muscles:
- Sternocleidomastoid (SCM): Runs along the side/front, gives that “corded” look
- Trapezius (Traps): Upper part attaches at the neck, adds thickness from the back and sides
- Deep flexors/extensors: Stabilize and add minor thickness
The trapezius is a large, diamond-shaped muscle covering the upper back and neck. It has upper, middle, and lower fibers, but the upper fibers are most relevant for neckmaxxing. The traps stabilize and move the shoulder blades, but they also help extend the neck, tilt the head, and elevate the shoulders (think shrugging). Well-developed traps add thickness to the sides and back of the neck, enhancing the overall “yoked” appearance. The traps are heavily involved in many pulling and shrugging exercises, and tightness here is a common source of neck and upper back discomfort.
These are smaller, deep muscles located close to the cervical vertebrae.
- Deep flexors (like longus colli and longus capitis) are the “core” of the neck, stabilizing the cervical spine, maintaining posture, and helping keep the head aligned. Strong deep flexors are crucial for neck health, posture, and injury prevention. Weakness here is linked to poor posture and neck pain, especially in people who sit a lot or have forward head posture.
- Deep extensors (like the semispinalis cervicis and multifidus) provide posterior support, control small movements, and help maintain the natural curve (lordosis) of the neck. Together with the deep flexors, they keep the cervical vertebrae precisely aligned and stable during movement. Dysfunction in these muscles can lead to instability, pain, and headaches.
Most neckmaxxing comes from the SCM and upper traps.
3. What Actually Builds a Thicker Neck? (Evidence-Based)
A. Direct Resistance Training
Direct neck training is the #1 way to grow your neck.
- Studies: Multiple EMG and hypertrophy studies ([O’Leary et al., 2015](https://pubmed.ncbi.nlm.nih.gov/25970697/)) show that direct resistance (flexion, extension, lateral flexion) = hypertrophy.
- Sports evidence: Wrestlers, rugby players, boxers-all have thick necks from direct/indirect neck work.
B. Indirect Training
- Shrugs, deadlifts, cleans: Build traps, which add to neck width but won’t do much for the SCM.
- Posture work: Can help your neck “look” thicker, but won’t add real mass.
C. Bodyfat
- Higher bodyfat = thicker neck, but also less definition.
If you want both size and aesthetics, keep bf% in the 10-15% range.
4. Best Exercises for Neck Gains
Direct:
- Neck Flexion: Lying on your back, chin to chest (use a plate or harness for resistance)
- Neck Extension: Lying face down, lift head up (again, plate/harness)
- Lateral Flexion: Ear to shoulder, side-to-side
- Neck Bridges (wrestler bridges): Advanced, be careful
Indirect:
- Barbell shrugs
- Rack pulls
- Farmer’s walks
Pro tip: If you’re new, start with body eight or ultra-light resistance. The neck is fragile af if you overdo it.
5. Supplements, Gear, and Recovery
- Supplements: No magic pills. Creatine and protein help overall muscle growth, that’s it.
- Gear:
- Neck harness: Best for progressive overload
- Resistance bands: Good for high reps, rehab/prehab
- Recovery:
- Don’t train neck more than 2-3x/week
- Sleep and nutrition matter (as always)
6. Neckmaxxing Myths + Mistakes
- Myth: “Just do shrugs for a thick neck.”
- Reality: Shrugs = traps, not SCM.
- Myth: “You can’t grow your neck, it’s all genetics.”
- Reality: Genetics set your baseline, but direct training works for everyone.
- Mistake: Going too heavy, too soon.
- Result: Neck strains, headaches, nerve issues. Start light.
7. Safety, Genetics, and More
Q: Is neck training dangerous?
A: Only if you’re a dumbass. Start light, use good form, don’t ego lift.
Q: How fast can I see results?
A: Most people see visible changes in 2-3 months with consistent training.
Q: Does posture matter?
A: Yes. Forward head posture ruins your look. Do chin tucks and posture work.
8. Sample Neckmaxxing Routine
Beginner (2x/week):
- Neck flexion: 3x15
- Neck extension: 3x15
- Lateral flexion: 2x15/side
- Shrugs: 3x12-15
Progress every 2-3 weeks by adding weight or reps.
I have not personally done this routine, but created it based on my research on this topic.
9. Final Thoughts
Neckmaxxing is one of the highest ROI moves for aesthetics.
Don’t skip it, but don’t be an idiot.
Start light, progress slow, and you’ll mog 90% of guys in a few months.
@Alexanderr @Gengar @NumbThePain @Orc @N1666 @Jonas2k7 @Schizotypalcel @TechnoBoss @loyolaxavvierretard @itzyaboyJJ @JohnBaza @Master
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