Neck training and Obstructive Sleep Apnea OSA (NECK TRAINERS GTFIH)

[Thyroxinal]

So here’s my issue.

I’ve been training my neck for about 3 months now using home weights (no neck gear). I train it like every other muscle group (progressively overloading and everything). The exercises I’ve been doing are neck curls, reverse neck curls, left lateral flexion, and right lateral flexion. I was doing 1 set per movement (I trained until failure), 1 rest day then train again. so basically hitting my neck around 4 times per week (frequency over volume).

These movements mainly target the sternocleidomastoid (front and sides), deep cervical flexors, upper trapezius, and levator scapulae.

I didn’t have any sleep problems before. But as my neck started to hypertrophy (The symptomps started showing after 2 months after my neck had hypertrophied quite a bit), the extra soft tissue around my neck started obstructing my airway. This was worse because I already have a slightly narrow pathway.

So I did some trial and error. I stopped training my neck completely for about 8 to 9 sessions to let it atrophy. My neck looked like a twink (long neck insertions definitely didn’t help ), but at least I was sleeping perfectly. I tested it for 3 to 4 days, deep sleep, maximum REM, no interruptions at all.

Then I trained my neck again.

That same night, I couldn’t sleep properly. I kept waking up every 3 to 4 hours.

And just to be clear, I NEVER trained my neck at night. I always trained it 8 to 10 hours before sleeping. So timing wasn’t the issue.

So yeah, if you add too much hypertrophy to your neck, especially if you already have a narrow airway, you can make your sleep apnea worse. The worst part for me is that even though I’ve added noticeable mass due to my insertions, if I stop training, it just goes back to looking really skinny.

SMART way to train your neck (if you have sleep apnea):

Don’t take your neck to failure. It overstrains the sternocleidomastoid and deep cervical stabilizers and can increase tightness around the airway.

Train in the morning. By the time you go to sleep, the pump and temporary size or inflammation reduce a bit.

Once you’ve added enough size and don’t care about further hypertrophy, stop progressively overloading. Deload the weights and just maintain your current neck size. We don’t want extra growth, just maintenance.

So basically, after you’ve reached a size you’re satisfied with, train lightly in the morning with minimal weights just to hold that structure.

(Note: This advice is specifically for people with sleep apnea who still want to train their neck without making it worse.)

TLDR:
If you already have a narrow airway and you add too much neck hypertrophy, you can worsen your sleep apnea. Train smart. Don’t sacrifice sleep for neck gains. I don't want to spend another minute explaining the side effects of poor sleep quality (water). So prioritizing sleep is a must.

 

[EverythingMattersCel]

So how many inches you added to your neck?

 

[Thyroxinal]

So how many inches you added to your neck?

Never measured it , I wasn't specifically training neck expecting results or anything like that it was just like another looksmax as a part of the routine, I just used to do it consistently until I noticed it getting progressively thicker, If I had to estimate it'd be around the 1.5-2 inches mark

 

[Thyroxinal]

So here’s my issue.

I’ve been training my neck for about 3 months now using home weights (no neck gear). I train it like every other muscle group (progressively overloading and everything). The exercises I’ve been doing are neck curls, reverse neck curls, left lateral flexion, and right lateral flexion. I was doing 1 set per movement (I trained until failure), 1 rest day then train again. so basically hitting my neck around 4 times per week (frequency over volume).

These movements mainly target the sternocleidomastoid (front and sides), deep cervical flexors, upper trapezius, and levator scapulae.

I didn’t have any sleep problems before. But as my neck started to hypertrophy (The symptomps started showing after 2 months after my neck had hypertrophied quite a bit), the extra soft tissue around my neck started obstructing my airway. This was worse because I already have a slightly narrow pathway.

So I did some trial and error. I stopped training my neck completely for about 8 to 9 sessions to let it atrophy. My neck looked like a twink (long neck insertions definitely didn’t help ), but at least I was sleeping perfectly. I tested it for 3 to 4 days, deep sleep, maximum REM, no interruptions at all.

Then I trained my neck again.

That same night, I couldn’t sleep properly. I kept waking up every 3 to 4 hours.

And just to be clear, I NEVER trained my neck at night. I always trained it 8 to 10 hours before sleeping. So timing wasn’t the issue.

So yeah, if you add too much hypertrophy to your neck, especially if you already have a narrow airway, you can make your sleep apnea worse. The worst part for me is that even though I’ve added noticeable mass due to my insertions, if I stop training, it just goes back to looking really skinny.

SMART way to train your neck (if you have sleep apnea):

Don’t take your neck to failure. It overstrains the sternocleidomastoid and deep cervical stabilizers and can increase tightness around the airway.

Train in the morning. By the time you go to sleep, the pump and temporary size or inflammation reduce a bit.

Once you’ve added enough size and don’t care about further hypertrophy, stop progressively overloading. Deload the weights and just maintain your current neck size. We don’t want extra growth, just maintenance.

So basically, after you’ve reached a size you’re satisfied with, train lightly in the morning with minimal weights just to hold that structure.

(Note: This advice is specifically for people with sleep apnea who still want to train their neck without making it worse.)

TLDR:
If you already have a narrow airway and you add too much neck hypertrophy, you can worsen your sleep apnea. Train smart. Don’t sacrifice sleep for neck gains. I don't want to spend another minute explaining the side effects of poor sleep quality (water). So prioritizing sleep is a must.

bump

 

[ersia]

First of all, u should start sleeping on your side, u can use a body pillow to help maintain this position. The most important thing, however, is to start training ur internal muscles and ur tongue. Since the tongue is a massive muscle, if it lacks tone, it can fall back into ur throat and block your airway. Personally i am a wrestler so i dealt with it before, my neck is huge most of the day but after training, neck pump made it almost impossible to sleep properly but these tips i gave u helped me a lot. GL g

 

[Thyroxinal]

First of all, u should start sleeping on your side, u can use a body pillow to help maintain this position. The most important thing, however, is to start training ur internal muscles and ur tongue. Since the tongue is a massive muscle, if it lacks tone, it can fall back into ur throat and block your airway. Personally i am a wrestler so i dealt with it before, my neck is huge most of the day but after training, neck pump made it almost impossible to sleep properly but these tips i gave u helped me a lot. GL g

Thanks for the advice man , It is slightly less worse with side sleeping but if I side sleep for like a few days I start getting visible nasolabial folds and noticable fluid buildup which doesn't go away till I start back sleeping again. Face looks a bit puffier even tho im like 12% BF due to the fluid buildup so im pretty much used to back sleeping.

 

[ersia]

uh damn i meant its not huge most of the day but whatever. About fluids there are face massage routines for morning puffiness. Also ik it sounds crazy but if your pillow is hard, u can just sleep on the edge of it so your face will just hang there and only pressure points will be jaw and temples. Just made it up tho so dont take it very seriously

 

[Thyroxinal]

So here’s my issue.

I’ve been training my neck for about 3 months now using home weights (no neck gear). I train it like every other muscle group (progressively overloading and everything). The exercises I’ve been doing are neck curls, reverse neck curls, left lateral flexion, and right lateral flexion. I was doing 1 set per movement (I trained until failure), 1 rest day then train again. so basically hitting my neck around 4 times per week (frequency over volume).

These movements mainly target the sternocleidomastoid (front and sides), deep cervical flexors, upper trapezius, and levator scapulae.

I didn’t have any sleep problems before. But as my neck started to hypertrophy (The symptomps started showing after 2 months after my neck had hypertrophied quite a bit), the extra soft tissue around my neck started obstructing my airway. This was worse because I already have a slightly narrow pathway.

So I did some trial and error. I stopped training my neck completely for about 8 to 9 sessions to let it atrophy. My neck looked like a twink (long neck insertions definitely didn’t help ), but at least I was sleeping perfectly. I tested it for 3 to 4 days, deep sleep, maximum REM, no interruptions at all.

Then I trained my neck again.

That same night, I couldn’t sleep properly. I kept waking up every 3 to 4 hours.

And just to be clear, I NEVER trained my neck at night. I always trained it 8 to 10 hours before sleeping. So timing wasn’t the issue.

So yeah, if you add too much hypertrophy to your neck, especially if you already have a narrow airway, you can make your sleep apnea worse. The worst part for me is that even though I’ve added noticeable mass due to my insertions, if I stop training, it just goes back to looking really skinny.

SMART way to train your neck (if you have sleep apnea):

Don’t take your neck to failure. It overstrains the sternocleidomastoid and deep cervical stabilizers and can increase tightness around the airway.

Train in the morning. By the time you go to sleep, the pump and temporary size or inflammation reduce a bit.

Once you’ve added enough size and don’t care about further hypertrophy, stop progressively overloading. Deload the weights and just maintain your current neck size. We don’t want extra growth, just maintenance.

So basically, after you’ve reached a size you’re satisfied with, train lightly in the morning with minimal weights just to hold that structure.

(Note: This advice is specifically for people with sleep apnea who still want to train their neck without making it worse.)

TLDR:
If you already have a narrow airway and you add too much neck hypertrophy, you can worsen your sleep apnea. Train smart. Don’t sacrifice sleep for neck gains. I don't want to spend another minute explaining the side effects of poor sleep quality (water). So prioritizing sleep is a must.

Bump.

 

[TheFlowOfCalamity]

So how many inches you added to your neck?

Bro what is that pfp

 

[Thyroxinal]

bum

So here’s my issue.

I’ve been training my neck for about 3 months now using home weights (no neck gear). I train it like every other muscle group (progressively overloading and everything). The exercises I’ve been doing are neck curls, reverse neck curls, left lateral flexion, and right lateral flexion. I was doing 1 set per movement (I trained until failure), 1 rest day then train again. so basically hitting my neck around 4 times per week (frequency over volume).

These movements mainly target the sternocleidomastoid (front and sides), deep cervical flexors, upper trapezius, and levator scapulae.

I didn’t have any sleep problems before. But as my neck started to hypertrophy (The symptomps started showing after 2 months after my neck had hypertrophied quite a bit), the extra soft tissue around my neck started obstructing my airway. This was worse because I already have a slightly narrow pathway.

So I did some trial and error. I stopped training my neck completely for about 8 to 9 sessions to let it atrophy. My neck looked like a twink (long neck insertions definitely didn’t help ), but at least I was sleeping perfectly. I tested it for 3 to 4 days, deep sleep, maximum REM, no interruptions at all.

Then I trained my neck again.

That same night, I couldn’t sleep properly. I kept waking up every 3 to 4 hours.

And just to be clear, I NEVER trained my neck at night. I always trained it 8 to 10 hours before sleeping. So timing wasn’t the issue.

So yeah, if you add too much hypertrophy to your neck, especially if you already have a narrow airway, you can make your sleep apnea worse. The worst part for me is that even though I’ve added noticeable mass due to my insertions, if I stop training, it just goes back to looking really skinny.

SMART way to train your neck (if you have sleep apnea):

Don’t take your neck to failure. It overstrains the sternocleidomastoid and deep cervical stabilizers and can increase tightness around the airway.

Train in the morning. By the time you go to sleep, the pump and temporary size or inflammation reduce a bit.

Once you’ve added enough size and don’t care about further hypertrophy, stop progressively overloading. Deload the weights and just maintain your current neck size. We don’t want extra growth, just maintenance.

So basically, after you’ve reached a size you’re satisfied with, train lightly in the morning with minimal weights just to hold that structure.

(Note: This advice is specifically for people with sleep apnea who still want to train their neck without making it worse.)

TLDR:
If you already have a narrow airway and you add too much neck hypertrophy, you can worsen your sleep apnea. Train smart. Don’t sacrifice sleep for neck gains. I don't want to spend another minute explaining the side effects of poor sleep quality (water). So prioritizing sleep is a must.

bumpy