I love the bull neck look, and in a different way, so do women! It also makes men think twice before tangling when you when you have a neck like Mike Tyson.
That’s why it is always baffling to me why neck training is probably the most neglected area of all. Yet, it is hugely prominent and hugely important.
Still. Ours (well, mine) is not to reason why, just teach.
There are two areas of the neck you need to train – the side muscles, and the rear muscles.
Training the side muscles a.k.a. the sterno-mastoid muscles…
- Lay down on your back on a flat bench with your head and neck hanging over the edge of the bench, able to move up and down freely.
- Place a bunched up towel on your forehead for padding.
- Have your training partner hand you a weight plate, which you then hold on the towel.
- Not physically holding the plate with your hands, but keeping it in place on your head and allowing your neck to support the weight, slowly move your head back as far as you can.
- Once at the bottom, slowly move your head forward as far as you can, trying to touch your chin onto your chest.
- Repeat for 7 – 10 repetitions, and 3 sets.
Training the rear muscles a.k.a. the trapezius muscle…
- Lay down on your front, again, on a flat bench with your head and neck hanging over the edge of the bench able to move up and down freely.
- Place a bunched up towel on the back of your head for padding.
- Have your training partner hand you a weight plate which you hold on the towel
- Not physically holding the plate with your hands but keeping it in place on your head and allowing your neck to support the weight, move slowly your head down as far as you can.
- Once at the bottom, slowly move your head backwards as far as you can.
- Repeat for 7 – 10 repetitions, and 3 sets.
Rest for a few days and curse my name when your neck is as stiff as a board and growing thicker by the day…