The majority of our day is spent dressed head-to-toe. So, how do people notice that you are in good shape (and muscular even)? Even when you are fully clothed, your neck is still protruding uncovered. Hence, a muscular neck will allow folks to see that you are serious about your workouts. The neck is a very delicate part of the body and must be treated with respect. So, please note my disclaimer at the end of this post.
This workout is broken into three sections: Beginner, Intermediate, and Advanced. I recommend starting with Beginner and working with that section for at least 5 weeks before moving to Intermediate. From there, Intermediate should be followed for AT LEAST ten weeks before moving on to Advanced. When you get to Intermediate, you will do both (Beginner and Intermediate) in order. So, when you finally get to Advanced neck work, you will be doing all three routines combined (in order) for one well-rounded neck routine.
First let's take a look at the neck. Obviously the upper trapezius fibers are a large portion of the rear neck. However, we will over look the traps in this routine, because I assume you are already working these. The front of the neck is where the “sternocleidomastoid” muscle is located. It is used to move your head forward (think moving your chin to your chest), tilting your head side-to-side (think moving your ear to your shoulder), and rotation of the head. The back of neck is primarily made up of the “splenious” muscle. Its primary use is for extension (think tilting your head back and looking up), but it also assists with the side-to-side lateral movements and rotation. For obvious reasons (they are antagonists) you need to work out both equally). In addition, they will both (along with your upper traps) make your neck larger and more muscular.
If you plan to work the neck on the same day with other muscle groups, work it out first, because fatigue can weaken your attempts and risk injury. Also, regardless of your level, repeat the stretch (Beginner exercise number one) immediately after you complete your workout and extend the stretches to 20-30 seconds for each one (instead of 15 seconds).
Let’s dive in…
BEGINNER
1. Light stretching: While in a relaxed state, tuck your chin slowly into your chest and hold for 15 seconds. Next, turn your head to the side and look over left shoulder and hold for 15 seconds. Repeat while looking over the right shoulder. Then, bend your head back, looking skyward, and hold for 15 seconds. Finally, tilt your head and drop your left ear to your left shoulder and hold for 15 seconds. Repeat with the opposite ear.
2. Warm up: Move your neck forward and backward (think nodding "yes") slowly 20 – 30 times. Then, side to side (tilt your ear toward your shoulder and then toward the other one) slowly 20-30 times. Finally, rotate your head from left to right (now think shaking "no") again doing 20-30 times.
3. Isometric (the head won’t move during this) exercises:
a. Do an isometric manual neck flexion (which works the sternocleidomastoid) by placing your palm on your forehead and pressing firmly with your hand while using your neck to push against this. Hold this position for at least 10 seconds.
b. Do an isometric manual neck extension (works the splenious) by placing your interlocked hands on the back of your head and pulling firmly with your hands while using your neck to push against this. Hold this position for at least 10 seconds.
c. Do an isometric manual neck lateral flexion (works the sternocleidomastoid and the splenius) by placing your palm on the side of your head pressing firmly while using your neck to push against this. Hold this position for at least 10 seconds and then repeat on the other side.
INTERMEDIATE
Weighted exercises (Note: a neck harness or even better a neck machine will come in really handy for these maneuvers. Also, if you do not have weights, you can do a manual isotonic (use your hands as in the Beginner section only move your head and hands this time) to perform these moves.):
a. Neck flexion using a weight plate, neck harness, or a neck machine. Do 3 sets of 15+ reps (use a light enough weight that you can easily control the motion). To use the weight plate or harness, lie flat on a bench and balance the plate on your forehead (or plant the harness on your head) and lift your head pulling it toward your chest.
b. Neck extension using a weight plate, neck harness, or a neck machine. Do 3 sets of 15+ reps (use a light enough weight that you can easily control the motion). Same as above, only lie prone (on your belly) and balance the plate on the back of your head. This time, you will be attempting to lift your head high, looking forward.
c. Neck lateral flexion using a weight plate, neck harness, or a neck machine. Do 3 sets of 15+ reps (use a light enough weight that you can easily control the motion). Same as above, only lie on your side (on the bench) and balance the plate on the side of your head. This time, you will be attempting to lift your head high toward your shoulder. After doing the set for one side of your neck, flip and repeat the other side.
ADVANCED
Neck bridge (wrestler’s bridge)
** Warning ** Ensure that you do not bounce, twist, squirm or otherwise move during this exercise. This is a controversial maneuver that is highly productive when safely performed. This is an advanced exercise and you need to have a strong neck to be able to perform this movement properly. It should only be used by advanced athletes who want/need very strong neck muscles; such as bodybuilders, wrestlers, martial artists, and boxers.
When done properly, the neck bridge stretches the spine and strengthens the neck, back, butt, and thighs all in one single move.
If you are new to this move, you may find that using your hands for stabilization will help greatly. Here we go:
Lie on your back and bend your knees so that your feet are flat on the floor. Arch your back and lift your belly into the air and only keep your feet and head in contact with the floor (use your hands here to help if necessary). Keep pushing the arch up until you are as high as you can stretch. The actual move requires you come to a position with only your feet and your forehead (that’s right, I said forehead) in contact with the floor. You may not be able to make it all of the way to your forehead in the beginning, but with time it will come easily. Matt Furey actually suggests tilting your head back so far, that your nose touches the ground. I personally have not been able to do this. Once in the position, you can carefully and slowly baby step your feet back toward your head for a better bridge.
Stay in this position for as long as you can (up to ~ 3 minutes) before carefully lowering.
That is it for my neck routine…
What do you guys do? Any additional tips??
See you in the mirror,
Rip
p.s. This is pretty out of control:
*** DISCLAIMER ***
WARNING: working out and exercise can be dangerous. You can be seriously injured, crippled or killed. The opinions, stories and ideas presented here are my own and do not constitute a recommendation of or endorsement for any particular or general use. I strongly recommend getting a complete physical and doctors approval before starting any type of strenuous activity. Especially if you are over the age of 40 or have high blood pressure, genetic heart problems or conditions, or elevated cholesterol levels. If you choose to workout, you do so at your own risk. In addition, working out the neck requires patience, diligence, and above all else, using good form. Never bounce or over strain your neck.
This workout is broken into three sections: Beginner, Intermediate, and Advanced. I recommend starting with Beginner and working with that section for at least 5 weeks before moving to Intermediate. From there, Intermediate should be followed for AT LEAST ten weeks before moving on to Advanced. When you get to Intermediate, you will do both (Beginner and Intermediate) in order. So, when you finally get to Advanced neck work, you will be doing all three routines combined (in order) for one well-rounded neck routine.
First let's take a look at the neck. Obviously the upper trapezius fibers are a large portion of the rear neck. However, we will over look the traps in this routine, because I assume you are already working these. The front of the neck is where the “sternocleidomastoid” muscle is located. It is used to move your head forward (think moving your chin to your chest), tilting your head side-to-side (think moving your ear to your shoulder), and rotation of the head. The back of neck is primarily made up of the “splenious” muscle. Its primary use is for extension (think tilting your head back and looking up), but it also assists with the side-to-side lateral movements and rotation. For obvious reasons (they are antagonists) you need to work out both equally). In addition, they will both (along with your upper traps) make your neck larger and more muscular.
If you plan to work the neck on the same day with other muscle groups, work it out first, because fatigue can weaken your attempts and risk injury. Also, regardless of your level, repeat the stretch (Beginner exercise number one) immediately after you complete your workout and extend the stretches to 20-30 seconds for each one (instead of 15 seconds).
Let’s dive in…
BEGINNER
1. Light stretching: While in a relaxed state, tuck your chin slowly into your chest and hold for 15 seconds. Next, turn your head to the side and look over left shoulder and hold for 15 seconds. Repeat while looking over the right shoulder. Then, bend your head back, looking skyward, and hold for 15 seconds. Finally, tilt your head and drop your left ear to your left shoulder and hold for 15 seconds. Repeat with the opposite ear.
2. Warm up: Move your neck forward and backward (think nodding "yes") slowly 20 – 30 times. Then, side to side (tilt your ear toward your shoulder and then toward the other one) slowly 20-30 times. Finally, rotate your head from left to right (now think shaking "no") again doing 20-30 times.
3. Isometric (the head won’t move during this) exercises:
a. Do an isometric manual neck flexion (which works the sternocleidomastoid) by placing your palm on your forehead and pressing firmly with your hand while using your neck to push against this. Hold this position for at least 10 seconds.
b. Do an isometric manual neck extension (works the splenious) by placing your interlocked hands on the back of your head and pulling firmly with your hands while using your neck to push against this. Hold this position for at least 10 seconds.
c. Do an isometric manual neck lateral flexion (works the sternocleidomastoid and the splenius) by placing your palm on the side of your head pressing firmly while using your neck to push against this. Hold this position for at least 10 seconds and then repeat on the other side.
INTERMEDIATE
Weighted exercises (Note: a neck harness or even better a neck machine will come in really handy for these maneuvers. Also, if you do not have weights, you can do a manual isotonic (use your hands as in the Beginner section only move your head and hands this time) to perform these moves.):
a. Neck flexion using a weight plate, neck harness, or a neck machine. Do 3 sets of 15+ reps (use a light enough weight that you can easily control the motion). To use the weight plate or harness, lie flat on a bench and balance the plate on your forehead (or plant the harness on your head) and lift your head pulling it toward your chest.
b. Neck extension using a weight plate, neck harness, or a neck machine. Do 3 sets of 15+ reps (use a light enough weight that you can easily control the motion). Same as above, only lie prone (on your belly) and balance the plate on the back of your head. This time, you will be attempting to lift your head high, looking forward.
c. Neck lateral flexion using a weight plate, neck harness, or a neck machine. Do 3 sets of 15+ reps (use a light enough weight that you can easily control the motion). Same as above, only lie on your side (on the bench) and balance the plate on the side of your head. This time, you will be attempting to lift your head high toward your shoulder. After doing the set for one side of your neck, flip and repeat the other side.
ADVANCED
Neck bridge (wrestler’s bridge)
** Warning ** Ensure that you do not bounce, twist, squirm or otherwise move during this exercise. This is a controversial maneuver that is highly productive when safely performed. This is an advanced exercise and you need to have a strong neck to be able to perform this movement properly. It should only be used by advanced athletes who want/need very strong neck muscles; such as bodybuilders, wrestlers, martial artists, and boxers.
When done properly, the neck bridge stretches the spine and strengthens the neck, back, butt, and thighs all in one single move.
If you are new to this move, you may find that using your hands for stabilization will help greatly. Here we go:
Lie on your back and bend your knees so that your feet are flat on the floor. Arch your back and lift your belly into the air and only keep your feet and head in contact with the floor (use your hands here to help if necessary). Keep pushing the arch up until you are as high as you can stretch. The actual move requires you come to a position with only your feet and your forehead (that’s right, I said forehead) in contact with the floor. You may not be able to make it all of the way to your forehead in the beginning, but with time it will come easily. Matt Furey actually suggests tilting your head back so far, that your nose touches the ground. I personally have not been able to do this. Once in the position, you can carefully and slowly baby step your feet back toward your head for a better bridge.
Stay in this position for as long as you can (up to ~ 3 minutes) before carefully lowering.
That is it for my neck routine…
What do you guys do? Any additional tips??
See you in the mirror,
Rip
p.s. This is pretty out of control:
*** DISCLAIMER ***
WARNING: working out and exercise can be dangerous. You can be seriously injured, crippled or killed. The opinions, stories and ideas presented here are my own and do not constitute a recommendation of or endorsement for any particular or general use. I strongly recommend getting a complete physical and doctors approval before starting any type of strenuous activity. Especially if you are over the age of 40 or have high blood pressure, genetic heart problems or conditions, or elevated cholesterol levels. If you choose to workout, you do so at your own risk. In addition, working out the neck requires patience, diligence, and above all else, using good form. Never bounce or over strain your neck.
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would that interfere with my workout (see link above) also, you know anywhere i can get those intermid exersices better explained? maybe it works to google them..