Massive Neck Development
Build A Strong Powerful Neck That Protects And Gets Attention
It's easy to spot a powerfully built athlete from the general population. Power athletes often stand out due their tremendous neck development.
Ever noticed the neck thickness of athletes engaged in activities like wrestling, football, power lifting or boxing?
A well-developed, thick neck is considered the gold-standard among many athletes involved in power and collision sports. Neck development helps protect athletes against serious injuries that might otherwise damage the spine and the nerves surrounding it.
Much of the sheer neck thickness present in power athletes is attributed to the sternocleidomastiod muscle at the sternal head attachment and at the clavicular head attachment. By including exercises that stimulate these powerful muscle groups from multiple angles, changes in neck size become apparent quite rapidly.
No Pencil Neck Theory
For bodybuilders, underdeveloped neck and trapezius muscles signal an asymmetrical physique. And because the neck is nearly always visible in clothing, poor development functions as an indicator of lesser athletic-pedigree among power athletes.
Athletes seeking symmetrical neck development mustn’t overlook the trapezius muscles (traps) of the upper back or the deltoids (shoulders). It is important to train the trapezius and deltoids in order to achieve balanced neck development---especially considering these muscles tie-in to each other.
Trainees can develop a strong, thick neck in a short time and with minimal equipment. All it takes is hard work, perseverance and strict adherence to safety while exercising.
Abbreviated Neck Building Program
An under-trained neck is a relatively weak structure. Therefore, it is important to start slowly and gradually build to prevent injury. Prior to exercise include several minutes of warm-up activity (like walking in place) to slightly elevate body temperature and then perform dynamic stretches for several minutes.
Dynamic stretches might include lightly tucking the chin toward the chest then moving the head backwards to look upwards (do not exaggerate movement), ear to shoulder (both sides) and neck rotations from side to side.
Since the neck acts to stabilize the head and is strongly stimulated during many multi-joint (compound) exercises, it becomes highly susceptible to fatigue. A fatigued neck is predisposed to injury when performing intense neck developing exercises and during sports participation
Therefore, it's wise to train the neck independently to allow for greater concentration and stricter form. Neck training should not be done on training days that involve compound movements of major muscle groups such as legs, back, chest or shoulders.
Additional Tips For Developing A Big Neck
When training the neck, it is necessary to employ full range of motion. Exercises should not include jerky movements. And heavy weights are not required if the overload interferes with strict form.
Neck development can also be achieved with properly applied manual resistance. (Trainees unfamiliar with manual resistance training methods should seek the services of a qualified exercise professional).
Athletes who want to incorporate equipment might consider using: a bench, towels, weight plates and a neck harness for added challenge. On neck training days (after direct neck exercise), it is acceptable to work the traps using movements such as shrugs and close-grip upright rows. Don’t neglect to include static cool down stretches (held about 20 seconds each) after training to reduce post-workout neck soreness.
For illustrations showing neck stretching technique and for applying manual resistance exercises see Neck Stretches And Exercises.
