Optimal Neck Training 2.0

[ChadRoneXL]

Dedicated to all my brothers suffering from PNS (Pencil Neck Syndrome).

Introduction
Observe soft tissue distribution around neck.

Problem.
Low Body Fat = Improved Aesthetics
Low Body Fat = PNS (95.5% fatality rate)

Solution.
Follow this simple routine.
Train neck 2× per week.

Routine
Monday
Front and side (sternocleidomastoid)

Exercises

4-6 sets. 8-20 reps

4 sets per side.
high reps




--------------------------------
Thursday
Target Back of Neck

Exercises

4-6 sets. 5-20 reps.

Alternative (neck harness)

4-6 sets. 5-20 reps

☡extreme low inhib exercise☡
high risk. high reward.

Results
4 months - Noticable Difference
9 months - Significant Change
18 months - Mike Tyson

Before (2018)

After (2020)

Remember:
No surgery for your neck
No gym required
Direct training is necessary for growth
Turtle neck theory is cope

 

[Deleted member 6217]

thx i needed this

 

[Deleted member 6403]

lil bit of water but good thread. I been training neck for 2 months so far, using 45lb plate as of now.

 

[middayshowers]

I did my own research on this recently, another program you can do is:

as a warmup, do neck flexion, extension, and rotation for 10 reps

then do 3x20 neck curls, 3x20 reverse neck curls. Do these weighted, start off with 5lb then slowly progress to higher weights - you never want to try and hit your 1 max rep with this or even feel the need to crank out the last rep, stop if you feel too fatigued

then repeat twice a week. Will produce noticeable results within a few months

 

[Incoming]

2 days a week? fuck that i'll train it every other day

 

[Julian]

Did you take anything like sarms/steroids. Would speed up the proces so much

 

[improover]

Reminder that there are people still denying the neck pill

 

[ChadRoneXL]

Did you take anything like sarms/steroids. Would speed up the proces so much

Yes. Mk-677

 

[improover]

Reminder that neck training is not advised for individuals who are ropemaxxing

 

[Julian]

Reminder that neck training is not advised for individuals who are ropemaxxing

roping is literally neck training, try it out!

 

[improover]

roping is literally neck training, try it out!

Sure, the police will share the results in a couple days

 

[Julian]

Sure, the police will share the results in a couple days

You know its actually a method monks use? They hang theirselves as necktraining

 

[Deleted member 7112]

You know its actually a method monks use? They hang theirselves as necktraining

Just die theory

 

[Julian]

I already set the time correctly

 

[DutchPrettyBoy]

thx i needed this

 

[Deleted member 7820]

Thanks man, you can always become fat.

 

[eyebagcel]

i really wish i knew about this stuff in highschool. i’m already half way thru college and this year is gonna be wasted online

 

[Deleted member 3323]

I don't think training the back of the neck does anything. I think it literally trains the same muscle when you curl your neck forward.

 

[ChadRoneXL]

I don't think training the back of the neck does anything. I think it literally trains the same muscle when you curl your neck forward.

The sternocleidomastoid muscle will be stimulated during both front & reverse neck curls.

Training the back part of the neck will help improve upper trap area & give dense tree trunk look.