Neck training (the forgotten muscle group)

In bodybuilding the neck is probably the most neglected muscle, it plays a very important part in symmetry and in many compound movements such as squats and also helps the upper spine to bend and flex. A awesome physique can be let down by weak neck muscle, this is the only muscle to be seen when fully clothed and cant be hidden like weak abs or calfs.

The neck is made up from the stemocieidomastoid muscle, semispinailis capitis muscle. splenius captis muscle, splenius cervicis muscle, levator scapulae muscle ant the trapezius muscle.

Training your neck will greatly improve your symmetry from the front back and side poses, some bodybuilders look great from front and back but when turned to the side there necks look way to thin as if it is someone else's head stuck to there body.
If you have weak traps , neck training will help increase trap size.

The neck can be a very easy muscle to train as you can use your own resistance to train,
1. Using your hands behind your head and putting your head down to your chest slowly pull your head back upright while applying pressure to the back of your head.
2. place palms on your forehead with head upright slowly push your head down while applying pressure to your forehead .
3. place hands on the side of your head and apply pressure while pushing your head down towards your shoulder .
All these can be done using a 4way neck machine as well.

Neck harness's are a very good piece of equipment and was used in the core of my neck training, the neck harness allows for better range of motion than using your hands as resistance .
The harness is best used for back and front development (mainly back) but can be used for side development when attached to cable machines . If you don't have access to one a towel can be used to do similar movements .
If buying a neck harness get a good quality one, I had a nylon stitched one which snapped with 30kg on it , now I have a leather one which is riveted together and has had 80kg comfortably on it.

Neck bridge , this can be a very good overall neck builder but also can be very dangerous , start by lying on your back the push with your hands and feet till your in a crab position then remove hands from floor so just your feet and head are touching the floor then hold this position .

Shrugs and upright rows should also be mandatory for a good neck training program.

Lots of people advocate high reps for neck, I think this is a good starting point to help get used to the exercise and not to strain the neck, but what worked for me was heavy 8-12 reps . Everyone is different so experiment and find out what works best for you.

Also remember that the neck muscle is easily damaged , always start very light and slowly work the weight up over time and always warm up throughly .
Neck exercises should always be performed in a slow controlled manner at all times , cheating and jerking can result in minor neck strain to a serious neck injury requiring surgery.

Don't neglect your neck!

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