Neck and Grip.

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Hey guys I train my neck 2x a week with the head harness and do the front hold with the my head on the bench to work the front of my neck. Is 2x a week enough for neck training?

I still train deadlift and cleans and such so I get quite a bit of trap work and I’ve never had a problem growing traps. But I’m just wondering if that’s enough work for the neck.
Head harness:
warmup

  1. 20 reps
  2. 15 reps
  3. 10 reps
    increasnig weight each set.
    then 2x20 second holds for the front.

As for grip also I train it with my neck. 2x a week.
One day pinch grip strength and holding strength
2nd day crush + wrist/forearm strength.

Is that enough or anyone else have other recommendations? Thanks!

2

Yes, that should be ok but you should be able to manage another day though per week.

Are you doing this for a certain sport or just to get a bigger neck?

Nothing makes your neck bigger than wearing a football helmet 6 months a year and butting heads 6 days a week.

When asked is it enough, regarding any lift. The answer is usually NO.

edit: yes was changed to NO.

3

Doing it for a bigger neck, and I train Muay thai so yes that would be for my sport. Although the clinching does help the neck muscles also.

4

Doing it for a bigger neck, and I train Muay thai so yes that would be for my sport. Although the clinching does help the neck muscles also.

5

Try adding another day (but don’t increase weekly volume by 50% right away, reduce each session a little bit, and slowly work back up to your “full” sessions.

If performance declines, drop it.

If performance improves, keep it.

6

Stretching the neck not only makes your traps more flexible, but also your neck slightly bigger.

7

Yeah I’m like a really tight guy allover, but I can roundhouse with my right, highkick anyone in the head. So I’ve started a full stretching routine and mobility drills. Should work out good!
Thanks for the replies :slight_smile: