Thread: Neck Training
1/10/2015 6:18pm, #1
I have a few questions about training neck muscles:
1. Can it really help you take a punch?
2. What can I do to train my neck besides isometrics, bridging, general bodyweight resistance, etc? How do I rig up weights so I can pump my neck up?
Coming from a wrestling background, I'm so used to bridging that I unconsciously upa out of bed pretty much every morning. Recently I've added basic isometrics to my training, but I want to know if there's anything more I can do? I'm very interested in safety and want to do everything I can to stay injury free. Plus, slipping is hard and I want to learn how to get a Ray Sefo head so I can just focus on hitting the other guy. I know Jack Dempsey used to chew pine cones and rub beef brine in his face, and I'm more than willing to do that if there's any validity to it.
1/10/2015 6:37pm, #2
Deadlift. This will prevent trying to put a Monster Truck neck on a VW bug back, plus it works the traps. Double bodyweight with impeccable form is a fine goal.What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. -Xenophon's Socrates
2/04/2015 12:16pm, #3
- Join Date
- Aug 2011
An internet guy called Mike "the Machine" Bruce specialises in neck training. He's been promoting a neck harness with elastic bands called the neck flex for a while but before then his "beginners routine" was to start with a light weight and aim for 100 "neck curls" lying down with the weight on the forehead, 100 similarly lying on left and right sides and 100 using a neck harness before increasing the weight. Since his idea was balance it would make more sense to do neck raises lying face first over a bench instead of the neck harness work.
If it helps you take a punch, it's probably from the padding provided more than the strength, much like abdominal development (or obesity) helps absorb blows to the belly. So, if you don't like Mike Bruce's routine go for any classic bodybuilding one.
Trap work is also useful and you will likely be able to train your traps/neck more often than your lower back so you might want to include shrugs as well as deads.
2/04/2015 12:28pm, #4
Why so many reps ? 100 reps doesn't make much sense to get stronger. Muscular endurance maybe...
I can only imagine how sore a "beginner" would be after 100 reps with any weight.Falling for Judo since 1980
"You are wrong. Why? Because you move like a pregnant yak and talk like a spazzing 'I train UFC' noob." -DCS
2/07/2015 12:19pm, #5
- Join Date
- Aug 2011
He said it was just how he began, if you want to go for twenty or fifty or do several sets of a dozen of course you can. The neck is often thought of as a "small" muscle, like the calves or forearms, which tend to gain size through high volume work. You can train it for "strength" as well using low rep ranges but I suspect actual strength isn't the main benefit when getting hit in the head.