[quote]hungry4more wrote:
You are tall and skinny, as mentioned in the thread title. Fix that, and your issues just might disappear, true story. [/quote]
there is virtually no way that this advice can be correct. Its way too simple.
The more mechanical loading/work you put a muscle though, the more it will grow.
However, there has to be a certain magnitude of contraction (a load that requires the muscle to contract hard…think heavier reps or very explosive reps with a moderate weight) for PART of the overall work.
If possible, you may want to try to stagger direct neck work in, between sets of other muscle groups…for two workouts per week, and continue your regular neck training as is.
So, you do what you’ve been doing for neck, but add in additional sets of neck between sets of exercises on different days.
Not sure what your split is or what exercises you’re performing, but you could try staggering some sets of neck in, on one upper body day (press day) and one lower body day.
Aim to get as many quality sets of staggered sets of neck as possible on those days. Choose rep ranges you’re not working on your main neck training days, and play around with the rep speed…slow and controlled, regular rep rhythm, etc.
This will boost overall volume for your neck throughout the week. The key to the staggered sets of neck is to NOT go to failure. You want to keep the intensity lower, and aim for high quality volume.
I wouldn’t train neck to failure anyway…not worth the risk.
Also, if possible, have a training partner perform 4-way neck manual resistance work. This works very well, as you partner can change the resistance against your head according to your performance, and you can resist his pressure (kind of like eccentric training). Save this for your direct neck days.
[quote]buzza wrote:
[quote]synergy93 wrote:
Also, it seems the neck responds well to a higher frequency of training…look at wrestlers and football players, and you could throw olympic lifters in there as well.
.[/quote]
synergy,
currently I’m hitting the neck twice a week (direct work;neck extension with 80ish lb,1 rest pause set of 20/7/4)and doing bb shrugs twice a week, but no matter how hard I try I cant hit an higher reps number after the second rest pause,with other muscles reps number in the second set after the rest is roughly half of the first (if i hit 8 reps after the pause I can squeeze others 3 or 4 )…
d you think is better for neck extension not to go to failure and did more sets than 1 RP set to failure?
[/quote]
Ill throw in rack pulls as a good yoke builder.
Definitely…almost always a staple in my “programs,” regardless of split…very effective.
[quote]BONEZ217 wrote:
Ill throw in rack pulls as a good yoke builder.
[/quote]
[quote]synergy93 wrote:
The more mechanical loading/work you put a muscle though, the more it will grow.
However, there has to be a certain magnitude of contraction (a load that requires the muscle to contract hard…think heavier reps or very explosive reps with a moderate weight) for PART of the overall work.
catched, i’ll add some “speed day” for neck,lighter loads with explosive rep speed.
If possible, you may want to try to stagger direct neck work in, between sets of other muscle groups…for two workouts per week, and continue your regular neck training as is.
So, you do what you’ve been doing for neck, but add in additional sets of neck between sets of exercises on different days.
Not sure what your split is or what exercises you’re performing, but you could try staggering some sets of neck in, on one upper body day (press day) and one lower body day.
i’m on a 3splits,2xweek,i’ll throw some neck sets between main excercises,but you mean (for example) ; between my (let’s say) bench sets i put in some sets of neck, one set of bench,one set of neck and so on???
Aim to get as many quality sets of staggered sets of neck as possible on those days. Choose rep ranges you’re not working on your main neck training days, and play around with the rep speed…slow and controlled, regular rep rhythm, etc.
This will boost overall volume for your neck throughout the week. The key to the staggered sets of neck is to NOT go to failure. You want to keep the intensity lower, and aim for high quality volume.
I wouldn’t train neck to failure anyway…not worth the risk.
ok,more sets not to failure with different load/rep speed(reps.
Also, if possible, have a training partner perform 4-way neck manual resistance work. This works very well, as you partner can change the resistance against your head according to your performance, and you can resist his pressure (kind of like eccentric training). Save this for your direct neck days.
I would like very much to do this like when I plaied american football but I train alone in my wharehouse gym during work break (14PM/1530PM)so can only do front/side neck extensions and indirect neck work (shrugs,rows,pin plls)…
[quote]buzza wrote:
[quote]synergy93 wrote:
Also, it seems the neck responds well to a higher frequency of training…look at wrestlers and football players, and you could throw olympic lifters in there as well.
.[/quote]
synergy,
currently I’m hitting the neck twice a week (direct work;neck extension with 80ish lb,1 rest pause set of 20/7/4)and doing bb shrugs twice a week, but no matter how hard I try I cant hit an higher reps number after the second rest pause,with other muscles reps number in the second set after the rest is roughly half of the first (if i hit 8 reps after the pause I can squeeze others 3 or 4 )…
d you think is better for neck extension not to go to failure and did more sets than 1 RP set to failure?
[/quote]
[/quote]
This is what i did
shoulder press
front raise with the arms forward lol
upright rows
raising the arms to the side lol
dips
shrugs
[quote]bignate wrote:
- Bench
- Incline Bench
- Fly’s
- NeckHARNESSSSSSSSSSS
- GROW
- REPEAT[/quote]
neck harnessssss wtf???
My advice, stop worrying about things that are growing or not growing and just keep eating a ton and hitting the gym. You think you notice these “problem” areas but they are just how you are naturally built and they will not change in any way you want until you have been hitting the gym HARD and eating like a cow.
Like other have said, once you have a solid year under your belt of training with good routines and the right compound movements you will have a lot better idea of not only what needs more work and what doesn’t, but you will have a lot more knowledge and technique to help yourself along even further.
Don’t make it more complicated than it really is. Eat, Lift, Sleep.
http://images.t-nation.com/forum_images/3/6/360ec_ORIG-IMG_0025_1_.jpg
cheers for the posts every one. Jawesome19 i really want to concentrate on my neck as it seems abnormally long and i am really self conscious about it. Its the main reason i started back up at the gym because my long neck makes me feel uncomfortable all the time. my neck is longer then like 99% most chicks. here is a picture with me extending my head back showing the full length of my neck. I dont care what any one says but im gonna be isolating the shit out of it.
I already do deadlifts but i sware to god this is what made my neck stretch out like this in the first place! My neck was never this long until i was doing deadlifts every week back in highschool a year ago. I am thinking about just doing light deadlifts. I will still do my squats but instead of real heavy deadlifts just real heavy leg press? I am also gonna start doing high rep shoulder shrugs/raises as well as looking if there is any machine that isolates neck at my gym i doubt there will be tho.
oh and stop telling me to eat. I am actually eating heaps
Today
Bowl of oats followed by a stake, 2 fish oil caps and half a swiss multivitamin
protein shake before and after gym with creatin in preworkout shake
huge serving of pasta with chicken breast and veggies
another huge serving of pasta with chicken breast and veggies
2 eggs and a strip of bacon on a peace of bread
a protein shake with milk before bed
Don’t stop doing heavy deadlifts. You’ll lose out on too many other physique enhancing qualities, if you do.
[quote]Gymjunkie4life wrote:
I already do deadlifts but i sware to god this is what made my neck stretch out like this in the first place! My neck was never this long until i was doing deadlifts every week back in highschool a year ago. I am thinking about just doing light deadlifts. I will still do my squats but instead of real heavy deadlifts just real heavy leg press? I am also gonna start doing high rep shoulder shrugs/raises as well as looking if there is any machine that isolates neck at my gym i doubt there will be tho.[/quote]
How long have you been “eating heaps?”
Anyone can eat a lot for a short period of time. If you wish to add weight, just like with every other aspect of bodybuilding, it’s a cumulative affect over a long period of time.
Day in, day out, day in, day out…
[quote]Gymjunkie4life wrote:
oh and stop telling me to eat. I am actually eating heaps
Today
Bowl of oats followed by a stake, 2 fish oil caps and half a swiss multivitamin
protein shake before and after gym with creatin in preworkout shake
huge serving of pasta with chicken breast and veggies
another huge serving of pasta with chicken breast and veggies
2 eggs and a strip of bacon on a peace of bread
a protein shake with milk before bed
[/quote]
its been like that for 4 weeks now. I have put on heaps of weight since 4 weeks ago, i use to be skin and bone.
yesterday i had
Bowl of oats with a protein shake with creatine 2 fish caps and a multivitamin
lamb stake before gym with 2 peices of toast with peanut butter
protein shake after gym
pasta chicken and veggies
pasta chicken and veggies
another stake
protien shake with milk before bed
[quote]Gymjunkie4life wrote:
its been like that for 4 weeks now. I have put on heaps of weight since 4 weeks ago, i use to be skin and bone.[/quote]
Keep up what you’ve been doing for the past 4 weeks, for 4 years and you will like how your neck turns out . . . along with the rest of your body.
4 weeks is a sneeze compared to what it takes to make decent progress.
Me after 3 months of training already and still a twig, this is when i first started training.fitness.com/attachments/photo-gallery/2481d1205218927-been-about-year-190646.jpg
you will get an idea of what level i was at once apon a time. I let it all go and it slowly atrophied away. Its my own personal log when i wanted to do a bodybuilding competition. i got over 1k posts on that forum lol
get a neck strap from elitefts.com and strap some weights on there. For traps, do some shrugs, and kroc rows(if u dont know what those are, lookem up). For chest, find any suitable chest program and blast away. Btw, since you are skinny, i would suggest eating more. A lot of people I see with the “i train hard but dont grow” and who also are ectomorphic can simply eat more and grow more.
[quote]Gymjunkie4life wrote:
Me after 3 months of training already and still a twig, this is when i first started training.fitness.com/attachments/photo-gallery/2481d1205218927-been-about-year-190646.jpg
you will get an idea of what level i was at once apon a time. I let it all go and it slowly atrophied away. Its my own personal log when i wanted to do a bodybuilding competition. i got over 1k posts on that forum lol[/quote]
Either troll, or extremely disillusioned person.
[quote]Jawesome19 wrote:
My advice, stop worrying about things that are growing or not growing and just keep eating a ton and hitting the gym. You think you notice these “problem” areas but they are just how you are naturally built and they will not change in any way you want until you have been hitting the gym HARD and eating like a cow.
Like other have said, once you have a solid year under your belt of training with good routines and the right compound movements you will have a lot better idea of not only what needs more work and what doesn’t, but you will have a lot more knowledge and technique to help yourself along even further.
Don’t make it more complicated than it really is. Eat, Lift, Sleep.
[/quote]
Judging by your picture you need to listen to those around you. Your focus should be building a good foundation by eating shit tons and lifting big. You’re not going to develop a tree trunk for a neck on a twig body. Build a good foundation and then manipulate from there. If you want to see your neck grow, just give it some priority amongst your mass gaining. I am ectomorphic myself and first started training to get big arms. Took a little while to realize it won’t happen until the rest of my body was big.
Aside from that, I noticed more neck development as my big lifts got heavier. Work the weight up on DL’s, rack pulls, squats, and my favorite trap-builders are Haney shrugs and Yates rows. I also like to incorporate a squeeze at the top of each shrug. Mostly though, PATIENCE. Hardest part of lifting is the fact that you have to find what works for you.