Neck/Arm/Forearm Ratio

Training Bodybuilding
61

[quote]Rek wrote:

[quote]LankyMofo wrote:
Check out my profile. One of the pics was taken a couple months ago.

[/quote]

it is set to private, so people can’t check it out.[/quote]

There’s a reason for that, lol.

[quote]nate dawg wrote:

LankyMofo:

Sorry I didn’t respond to your request for pics in the other thread earlier. You said I sounded like a monster… So what do you think, am I a monster?[/quote]

You’ve certainly got a good bit of muscle under that extra layer you’re holding, and traps are looking solid, but honestly you don’t look like someone with the type of genetics you described in that other thread. Weren’t you saying you were benching 400+ pounds within a couple years of training? Aren’t you pretty tall as well?

62

dude if nate dogg is tall he looks thick.

63

[quote]celtics2022 wrote:

[quote]David1991 wrote:

I just started upright rows again for traps/lateral delts, would that help out as well? I figured shrugs/upright rows were more for traps than the actual neck area. Thinking back to a few years ago my neck was around 14in even when I started at around 130lb (same with calves)…what gives :frowning: My traps are actually decent for my weight too…definitely bigger than my 150lb brother who’s neck is slightly bigger than mine.
[/quote]

Do neck flexion curls with a dumbbell, a beanie and a towel for 3x12 - dont use your tris at all to pull - if you have to do that, lower the weight
[/quote]

Any merit to doing the reverse of this too? Like sitting down with your face facing your lap with the weight on top of your head and going up from there? These movements kind of seem like something I’ll do for a year without much results unfortunately…like calves :\

[quote]LankyMofo wrote:

I’ve gained close to 90 pounds and only put 2-2.5 inches on my neck, so neck growth (I think) comes slow.

That being said, nothing makes my neck tense up like shrugs. I’m not sure you can get the same neck growth from upright rows, then again I’ve never done them consistently because they hurt my shoulders. [/quote]

From that and what Bill Roberts said, it looks like even at my max weight I won’t have more than 2in or so gained on my neck? Hm, 16in. is still pretty skinny

64

Calves: 17"
Neck/upper arms: 16.25"
Forearms: 13.5"

65

3072×2304 451 KB

I’m assuming this is how you measure it? If not I’m fucked.

66

Neck: 15
Upper Arm: 15
Forearm: 13
Leg: 25
Calf: 16

67

480×640 36.5 KB

[quote]David1991 wrote:

[quote]celtics2022 wrote:

[quote]David1991 wrote:

I just started upright rows again for traps/lateral delts, would that help out as well? I figured shrugs/upright rows were more for traps than the actual neck area. Thinking back to a few years ago my neck was around 14in even when I started at around 130lb (same with calves)…what gives :frowning: My traps are actually decent for my weight too…definitely bigger than my 150lb brother who’s neck is slightly bigger than mine.
[/quote]

Do neck flexion curls with a dumbbell, a beanie and a towel for 3x12 - dont use your tris at all to pull - if you have to do that, lower the weight
[/quote]

Any merit to doing the reverse of this too? Like sitting down with your face facing your lap with the weight on top of your head and going up from there? These movements kind of seem like something I’ll do for a year without much results unfortunately…like calves :\

[/quote]

Doing the reverse works the back of the neck - the splenius. I used to superset flexion dumbbell with extension with a neck harness but the harness I had was shitty and after I got to 80 lbs or so even at the tightest setting it would slip down my head.

I want to order a better harness some day soon so I can get back to doing that, but cant at the moment know what i mean?

I forgot to mention that when you do those neck flexion curls you need to stack at least 2 and preferbly 3 45 lb plates on the opposite end of the bench or else you will tip over.

68

[quote]celtics2022 wrote:

[quote]David1991 wrote:

[quote]celtics2022 wrote:

[quote]David1991 wrote:

I just started upright rows again for traps/lateral delts, would that help out as well? I figured shrugs/upright rows were more for traps than the actual neck area. Thinking back to a few years ago my neck was around 14in even when I started at around 130lb (same with calves)…what gives :frowning: My traps are actually decent for my weight too…definitely bigger than my 150lb brother who’s neck is slightly bigger than mine.
[/quote]

Do neck flexion curls with a dumbbell, a beanie and a towel for 3x12 - dont use your tris at all to pull - if you have to do that, lower the weight
[/quote]

Any merit to doing the reverse of this too? Like sitting down with your face facing your lap with the weight on top of your head and going up from there? These movements kind of seem like something I’ll do for a year without much results unfortunately…like calves :\

[/quote]

Doing the reverse works the back of the neck - the splenius. I used to superset flexion dumbbell with extension with a neck harness but the harness I had was shitty and after I got to 80 lbs or so even at the tightest setting it would slip down my head.

I want to order a better harness some day soon so I can get back to doing that, but cant at the moment know what i mean?

I forgot to mention that when you do those neck flexion curls you need to stack at least 2 and preferbly 3 45 lb plates on the opposite end of the bench or else you will tip over.

[/quote]

I think I might give these a shot as well. Can you explain the neck flexion a little more? above I thought you meant just putting a dumbbell on your head and curling your head up but apparently you’re setting up with 45lb plates and towels?

Also have you actually seen a significant change in growth from doing this?

69

[quote]pumped340 wrote:

[quote]celtics2022 wrote:

[quote]David1991 wrote:

[quote]celtics2022 wrote:

[quote]David1991 wrote:

I just started upright rows again for traps/lateral delts, would that help out as well? I figured shrugs/upright rows were more for traps than the actual neck area. Thinking back to a few years ago my neck was around 14in even when I started at around 130lb (same with calves)…what gives :frowning: My traps are actually decent for my weight too…definitely bigger than my 150lb brother who’s neck is slightly bigger than mine.
[/quote]

Do neck flexion curls with a dumbbell, a beanie and a towel for 3x12 - dont use your tris at all to pull - if you have to do that, lower the weight
[/quote]

Any merit to doing the reverse of this too? Like sitting down with your face facing your lap with the weight on top of your head and going up from there? These movements kind of seem like something I’ll do for a year without much results unfortunately…like calves :\

[/quote]

Doing the reverse works the back of the neck - the splenius. I used to superset flexion dumbbell with extension with a neck harness but the harness I had was shitty and after I got to 80 lbs or so even at the tightest setting it would slip down my head.

I want to order a better harness some day soon so I can get back to doing that, but cant at the moment know what i mean?

I forgot to mention that when you do those neck flexion curls you need to stack at least 2 and preferbly 3 45 lb plates on the opposite end of the bench or else you will tip over.

[/quote]

I think I might give these a shot as well. Can you explain the neck flexion a little more? above I thought you meant just putting a dumbbell on your head and curling your head up but apparently you’re setting up with 45lb plates and dumbbells?

Also have you actually seen a significant change in growth from doing this?
[/quote]

You do it like this http://www.exrx.net/WeightExercises/Sternocleidomastoid/WtNeckFlx.html

but with a dumbbell because it gets too hard to position plates on your head when you get into heavy weights (around 90 lbs for me, I went heavier but used tris too much)

you just put 45’s down on the opposite end of the bench so the bench doesnt tip backwards.

I had a 14.75" at 204, cut 30 lbs, bulked back up and now have 16.5-17" depending on how i measure and am much leaner.

I still want to get to 18", though

70

Neck: 18
Upper arm: 17
forearm: 13
calves: 17.5

71

If you want a bigger neck google - neck harness exercise, plenty to view.

Neck 18.5
upper arm 18.75
forearm 14.75
calf 19.5
Bwt 285lb

72

[quote]celtics2022 wrote:

You do it like this http://www.exrx.net/WeightExercises/Sternocleidomastoid/WtNeckFlx.html

but with a dumbbell because it gets too hard to position plates on your head when you get into heavy weights (around 90 lbs for me, I went heavier but used tris too much)

you just put 45’s down on the opposite end of the bench so the bench doesnt tip backwards.

I had a 14.75" at 204, cut 30 lbs, bulked back up and now have 16.5-17" depending on how i measure and am much leaner.

I still want to get to 18", though[/quote]

Those are impressive gains, so you were back to around 204 again with the 16.5-17in neck? How long did that take you overall? Also, you were doing the extensions as well during that time?

My workout today is a little shorter than the rest with only 4 exercises, I’ll definitely give it a shot (any recommendation for sets x reps and frequency? I’ve never really done any neck work but I would imagine reps shouldn’t be too low)

73

[quote]pumped340 wrote:

[quote]celtics2022 wrote:

You do it like this http://www.exrx.net/WeightExercises/Sternocleidomastoid/WtNeckFlx.html

but with a dumbbell because it gets too hard to position plates on your head when you get into heavy weights (around 90 lbs for me, I went heavier but used tris too much)

you just put 45’s down on the opposite end of the bench so the bench doesnt tip backwards.

I had a 14.75" at 204, cut 30 lbs, bulked back up and now have 16.5-17" depending on how i measure and am much leaner.

I still want to get to 18", though[/quote]

Those are impressive gains, so you were back to around 204 again with the 16.5-17in neck? How long did that take you overall? Also, you were doing the extensions as well during that time?

My workout today is a little shorter than the rest with only 4 exercises, I’ll definitely give it a shot (any recommendation for sets x reps and frequency? I’ve never really done any neck work but I would imagine reps shouldn’t be too low)
[/quote]

weighed in at 206 today, with i have visible abs

It didn’t take that long. Started in late november, but then cut from late december to early feb so I didnt gain any size during the cut.

It takes longer now to grow since I maxed out the neck harness and cant train the front and the back any more, only the front.

3 or 4x10-12

remember the beanie and folded up towel because you dont want marks on your head when you go heavy.

good luck

74

[quote]celtics2022 wrote:

[quote]pumped340 wrote:

[quote]celtics2022 wrote:

You do it like this http://www.exrx.net/WeightExercises/Sternocleidomastoid/WtNeckFlx.html

but with a dumbbell because it gets too hard to position plates on your head when you get into heavy weights (around 90 lbs for me, I went heavier but used tris too much)

you just put 45’s down on the opposite end of the bench so the bench doesnt tip backwards.

I had a 14.75" at 204, cut 30 lbs, bulked back up and now have 16.5-17" depending on how i measure and am much leaner.

I still want to get to 18", though[/quote]

Those are impressive gains, so you were back to around 204 again with the 16.5-17in neck? How long did that take you overall? Also, you were doing the extensions as well during that time?

My workout today is a little shorter than the rest with only 4 exercises, I’ll definitely give it a shot (any recommendation for sets x reps and frequency? I’ve never really done any neck work but I would imagine reps shouldn’t be too low)
[/quote]

weighed in at 206 today, with i have visible abs

It didn’t take that long. Started in late november, but then cut from late december to early feb so I didnt gain any size during the cut.

It takes longer now to grow since I maxed out the neck harness and cant train the front and the back any more, only the front.

3 or 4x10-12

remember the beanie and folded up towel because you dont want marks on your head when you go heavy.

good luck[/quote]

I would add that you probably don’t want to go to close to failure when you first start out neck training. I fucked up my neck a few times trying to go balls out when I first started.

75

BONEZ217:

Not sure what you’re saying about my pic when you say “This is why pictures are THE MOST IMPORTANT part of these kinds of threads.” Are you commenting about me being fat? Or something else? I’m curious about what you meant by your comment.

LankyMofo:

Well sorry to disapoint you. I’m 6-4 290lbs right now, and yes I’m a bit fat. What were you expecting?
Yes I benched 505 in 2 years of training. I did it with powerlifting style form. With my relativly short arms and my “extra layer” (lol) I didn’t have to move the bar very far. I was 325lbs then and alot fatter than now. Seriously, that 505 was only about 1.5x bw, and with a decent arch in my back (I still kept my butt on the bench) I only had to move the bar about 8-9 inches. Also a big max bench was the focus of my training then.

76

I’m not really disappointed (this is the internet!) but I would expect someone with the type of genetics you’re describing to have a lot more muscle. I’m 6’5", 280 pounds and much leaner, and while I don’t have short arms (6’6" wingspan) and I haven’t bench pressed in a couple years, I know even if I had I would have never bench pressed 505 pounds.

Props for putting up the pic though, it adds instant credibility, IMO.

77

Neck 17.50"
Upper Arm 16.50"
Forearm 13.50"

Damn I need to work on my bicep peak.

78

[quote]celtics2022 wrote:

[quote]pumped340 wrote:

[quote]celtics2022 wrote:

You do it like this http://www.exrx.net/WeightExercises/Sternocleidomastoid/WtNeckFlx.html

but with a dumbbell because it gets too hard to position plates on your head when you get into heavy weights (around 90 lbs for me, I went heavier but used tris too much)

you just put 45’s down on the opposite end of the bench so the bench doesnt tip backwards.

I had a 14.75" at 204, cut 30 lbs, bulked back up and now have 16.5-17" depending on how i measure and am much leaner.

I still want to get to 18", though[/quote]

Those are impressive gains, so you were back to around 204 again with the 16.5-17in neck? How long did that take you overall? Also, you were doing the extensions as well during that time?

My workout today is a little shorter than the rest with only 4 exercises, I’ll definitely give it a shot (any recommendation for sets x reps and frequency? I’ve never really done any neck work but I would imagine reps shouldn’t be too low)
[/quote]

weighed in at 206 today, with i have visible abs

It didn’t take that long. Started in late november, but then cut from late december to early feb so I didnt gain any size during the cut.

It takes longer now to grow since I maxed out the neck harness and cant train the front and the back any more, only the front.

3 or 4x10-12

remember the beanie and folded up towel because you dont want marks on your head when you go heavy.

good luck[/quote]

Wow so basically about 5 months then. How many times per week did you do it? Something like 3x10 extensions once per week and 3x10 flexions? I’m actually about to start cutting in 2 weeks, maybe it would be better to wait until I start gaining again as to not “waste” the strength gains without gaining size?

79

[quote]nate dawg wrote:
BONEZ217:

Not sure what you’re saying about my pic when you say “This is why pictures are THE MOST IMPORTANT part of these kinds of threads.” Are you commenting about me being fat? Or something else? I’m curious about what you meant by your comment.

LankyMofo:

Well sorry to disapoint you. I’m 6-4 290lbs right now, and yes I’m a bit fat. What were you expecting?
Yes I benched 505 in 2 years of training. I did it with powerlifting style form. With my relativly short arms and my “extra layer” (lol) I didn’t have to move the bar very far. I was 325lbs then and alot fatter than now. Seriously, that 505 was only about 1.5x bw, and with a decent arch in my back (I still kept my butt on the bench) I only had to move the bar about 8-9 inches. Also a big max bench was the focus of my training then.[/quote]

Im not in the ‘calling people fat’ game. My point was that everyone’s going to look different. I cant tell much from your pic but you look like a house. Of course you have some flab to lose but that’s your business and I dont think anyone is assuming you have reached your ideal ‘end goal’. Your neck is quite large but looks pretty normal on your body.