Neck Training

[Drako]

Dunno if this has been covered before.

After suffering a neck sprain I decided I wanna build up the strength and size of the muscle.
Does anyone know of any good workouts to build up your neck I do bridges and thats about it.

[ktk374]

I take a towel and put it on a dumbell and place it on the back of my head so that the towel acts as a cushion. Then I support the weight with my hands and lift my chin off my chest for a set of like 15. Then I do the same thing with the dumbell, except on my forehead, laying on a flatbench with my head off the end of it and lift my head that way. I usually do like 35 or so lbs. Feels like it works though I have never really done it regularly enough to make a difference just as a filler between tough lifts.

[needtolosequick]

The last two gyms I lifted at had dedicated neck machines and the one I workout at currently does not. Its my only complaint about the gym.

[Drako]

Yeah there doesnt seem to be enough gyms or machines out there that pay attention to neck development.

[BOOMA]

almost 90% of the gyms here in the philippines don't have neck machines..so use a towel on a plate...knot it up...bite the knot and go nodding. bas rutten's neck roll works too, a bit tricky though.

http://www.youtube.com/watch?v=ChCDGmKtHJw starts at 0.18

[Mudge]

I prefer the neck machine over the head strap stuff, but you do what you can without em I guess.

[needtolosequick]

I prefer the neck machine over the head strap stuff, but you do what you can without em I guess.

Me too, my head is too damn big for the head strap at my gym.

[Knucklesamich]

I use a kevlar helmet. Do various movements. Situps/leg rasies with you chin on your chest while wearing it works well.

.02

[gethugeagain]

hey bro, there are a lot of different things out there and most of them will work well. i have done just about all of them from the hat looking thing, wrestlers bridges, using plates as stated above, and i found that something much more simple works best. all i do is lay on a bench with my head hanging over, let your head fall all the way down then bring it back up until your chin just about touches your chest, just be sure to keep tension on your neck so don't go up to far. go slow and do for three sets to failure, turn to both sides and do the same for each side and backwards as well. when i was fighting i did this every day but i am sure you will get good results if you do it like three times a week. it always worked great for me and got my neck to 22in, so give it a try! hope you can understand what i am trying to say, if not let me know and i will try to be a little more clear. good luck!

[Drako]

is this with no added weight?

[gethugeagain]

yeah when i started doing i would hold a plate on my head, but honestly i found i got much better results with no weight and just going until i my neck gets so tight i cant do one more rep! maybe the neck is just one of those muscles that responds better to higher rep training, either way try it i promise you it will work!

[Drako]

Cant harm giving it a shot. cheers for the input.