Training neck

[epsilone]

Can anyone lmk the optimal reps, sets and weight for training neck , like neck curls , chin tucks etc and anything else I should do for neck because I keep seeing different amounts on sites ??

 

[DxstZ]

i js do 3x15-20 with holding a 5kg plate on my head

 

[Deleted member 178206]

i js do 3x15-20 with holding a 5kg plate on my head

why
i thought u have slim neck to be cute and sh

 

[epsilone]

i js do 3x15-20 with holding a 5kg plate on my head

How many times per week?

 

[Grievous]

i js do 3x15-20 with holding a 5kg plate on my head

y aren't u at school

 

[Deleted member 250877]

Can anyone lmk the optimal reps, sets and weight for training neck , like neck curls , chin tucks etc and anything else I should do for neck because I keep seeing different amounts on sites ??

theres so many threads on this already just read botb or "good threads you mightve missed"

 

[Soychadcell]

Can anyone lmk the optimal reps, sets and weight for training neck , like neck curls , chin tucks etc and anything else I should do for neck because I keep seeing different amounts on sites ??

Most ppl here are just doing neck curls, wich does work, but is far from optimal. The muscle that makes your neck aesthetically pleasing is the sternocleido mastoideus. As the name suggests, it has two heads on the inferior end. The insertion is obviously the processus mastoideus, but the Origin has two parts, one at the top of the sternum sternum and at the medial end of the clavicular. Just like the chest or many other multi headed muscles, the fibres originating from each head have slightly different directions and while always working in unisen, the work performed by fibres of each head changes with the movement pattern. I am not saying neck curls wont grow your neck laterally, how ever, I would not advice anyone who wants to get a bigger upper chest to train flat bench press. So I would do both a curling movement for the medial head and, arguably much more important for lateral growth, a neck rotation or side flexion movement.
Rotations are optimal for time efficency cause both heads are trained well. I perform them with a resistance band placed at head hight on a ladder, more ideally you can do them lying down with head gear. If you want faster lateral results and dont care as much about the inner part (most importantly you should achive a wider fron of the neck wich is primarily done by training the clavicular head respinsible for twisting and side flexion) do side flexions with weight ( I hate to do them cause i cant perform them well without headgear so i stick to rotations).

Then, just like any other small muscle, train them to failure in a rep range of 8 to 15.

I do 3 sets as they dont need much stimulus to grow, they are very small and should fatigue fast. How
ever id do them every second day as they recover fast too.

Most other muscles of the neck will grow thru the stimulation of the exercises mentioned too, howe ever isolation of other neck muscles wont lead to significant visual change.

The scalenius muscles have supportive functions for the scm and the levator scapulae is hit enough if you train back with movement of the shoulder blades.

 

[epsilone]

Most ppl here are just doing neck curls, wich does work, but is far from optimal. The muscle that makes your neck aesthetically pleasing is the sternocleido mastoideus. As the name suggests, it has two heads on the inferior end. The insertion is obviously the processus mastoideus, but the Origin has two parts, one at the top of the sternum sternum and at the medial end of the clavicular. Just like the chest or many other multi headed muscles, the fibres originating from each head have slightly different directions and while always working in unisen, the work performed by fibres of each head changes with the movement pattern. I am not saying neck curls wont grow your neck laterally, how ever, I would not advice anyone who wants to get a bigger upper chest to train flat bench press. So I would do both a curling movement for the medial head and, arguably much more important for lateral growth, a neck rotation or side flexion movement.
Rotations are optimal for time efficency cause both heads are trained well. I perform them with a resistance band placed at head hight on a ladder, more ideally you can do them lying down with head gear. If you want faster lateral results and dont care as much about the inner part (most importantly you should achive a wider fron of the neck wich is primarily done by training the clavicular head respinsible for twisting and side flexion) do side flexions with weight ( I hate to do them cause i cant perform them well without headgear so i stick to rotations).

Then, just like any other small muscle, train them to failure in a rep range of 8 to 15.


View attachment 4365626 I do 3 sets as they dont need much stimulus to grow, they are very small and should fatigue fast. How
ever id do them every second day as they recover fast too.

Most other muscles of the neck will grow thru the stimulation of the exercises mentioned too, howe ever isolation of other neck muscles wont lead to significant visual change.

The scalenius muscles have supportive functions for the scm and the levator scapulae is hit enough if you train back with movement of the shoulder blades.

This actually helped the most I didn’t even know about half of this thanks so much man

 

[Soychadcell]

theres so many threads on this already just read botb or "good threads you mightve missed"

And most of them are BS threads that just go on and on about the visual upsides of a thick neck without actually telling you how to ttrain it up to the end where they say to simplay spam neck curls, wich is far from the most effective way of training.

 

[Deleted member 250877]

And most of them are BS threads that just go on and on about the visual upsides of a thick neck without actually telling you how to ttrain it up to the end where they say to simplay spam neck curls, wich is far from the most effective way of training.

do we have the same botb?

 

[Soychadcell]

do we have the same botb?

Yes, botb are threads that where curated by the moderators

 

[Deleted member 250877]

Yes, botb are threads that where curated by the moderators

then how tf are you getting neck curls while im getting in-depth youtube videos by guys with huge necks

 

[Deleted member 158234]

Dont count.. just do neck curls until you feel that you're reaching failure, smth around like 80%. Don't go 100% till failure cus u could get injured. Slowly increase weights on ur forehead until u reach optimal neck width. Add 2kg each week make sure they're clean and plastic weights, buy some if u havent

 

[Soychadcell]

then how tf are you getting neck curls while im getting in-depth youtube videos by guys with huge necks

I dont know, its been a while since i checked botb for neck tutorials. They might be better now.

 

[d4iwik]

I do it till failure without weights and progressive overload

 

[Soychadcell]

I do it till failure without weights and progressive overload

If your neck actually gets enough stimulus to grow from unweighted neck curls and you are going to failure you are still overloading your neck by just upping your reps. If you arent immproving in reps to failure, you arent growing.

 

[Deleted member 228075]

Fuh

 

[Mo3452]

do 5-8 reps with 0-2 rir (which is how many reps you are away from failure). like 3 times per week is the most optimal. do neck curls for the front of the neck, neck extension for the back n like turning your head for the sides idk how thats called. and chin tucks too. use gravity and your hands as resistance, I found these to be the most natural. do like 2 sets for every exercise, you can do slightly less or more depending on your recovering abilities