![]() The group that performed neck work increased the cross sectional area of neck musculature by 13 percent, compared to no increase for subjects that did not directly work the neck.īottom line, if you want a big, strong neck – surprise! – you have to train your neck! On the other hand, the subjects that performed neck extension work increased neck extension strength by a whopping 34 percent over the 12-week study. The resistance-training group that did not train neck extensions did not increase neck strength. A second resistance-training group performed the same strength training movements in addition to neck extensions with a harness three times a week. The first group was a resistance-training group that trained performing squats, deadlifts, push presses, high pulls, and barbell rows. ![]() The European Journal of Applied Physiology and Occupational Physiology confirmed this in a flagship study published in 1997 entitled “ Specificity of Resistance Training Responses in Neck Muscle Size and Strength.” The study consisted of three groups. The average-but-serious strength trainer has a more developed neck than the run-of-the-mill public pencil neck, but to truly maximize neck strength and size, you have to directly train the neck. Performing just a few big lifts per workout will equate to gains all over, to an extent. You likely already know that compound movements–exercises requiring movement at more than one joint–provide the most bang for your buck and stimulate all-over muscle growth, fat loss, secretion of anabolic hormones, and functional performance benefits. ![]() So go ahead and gather your turtlenecks and toss them into a donation box. Flexion, lateral flexion, extension, and rotation, folks–these should make it into your weekly training routine. By understanding a bit more about the functions of the neck and how it pertains to the rest of your training goals, you can put yourself in a better position to improve these important muscles. Yet, very few ever take the time out to address the neck with specific training. Unless you’re living in the polar vortex with a wardrobe of thick turtlenecks, there is no running, no hiding–your neck is exposed.Ī well-developed neck is synonymous with power and commands respect. But a neck like a stack of dimes? Forget about it. Baggy shirts cover up Beiber-like arm development and sweats camouflage your string of forgotten leg days. For the person who is less dedicated, it may matter even more. For the dedicated strength trainer, clothes matter.
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