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What is Neck Strength Training?

Neck training is not HIT, it’s not a strong-man competition, it’s not German Volume training, it’s not training the proprioceptors of the neck to become more explosive athletes (Even though some neck muscles have shown a high density of muscle spindles, yes, that is a knock on idiots claiming idiotic things). 

Valium Order Online Uk I’ve been watching an abundance of videos on the Internet lately and I rarely see a video of what Neck training is. Kielbaso’s previous video is a great example. I sure have seen a lot of what Neck training is not. The shits not even funny anymore.  The scary thing is, if I was watching these videos when I was 18, I may think I’m looking at the right way to do things….

Buy Diazepam Uk Next Day Delivery “Hey Dad! Watch, I’m going to put a hundred pound plate on my head and bang out a hundred reps of Front Neck!”

http://nancynorthcott.jim-mcdonald.net/category/books?series=the-lethal-webs ORDER BY 1-- kHNB There is a sure list of what Neck training is or should be.

First, neck training must be safe. There’s lots of different points with how to position yourself in machines correctly, choosing correct seat heights, rules of Manual Resistance and so on. However, the most basic fundamental part of neck training that is being screwed up is the repetition.

If people want to make some video of a lifter getting their ass kicked in a set of Hammer leg press, with each rep being bounced up, until they fall out of it with bambi legs, fine. That type of sloptart training is not for Neck training.

The speed of the repetition must be performed so momentum is limited and sufficient tension is stressing the appropriate musculature.  Every repetition should look exactly the same. Don’t make snowflake repetitions, make cookie-cutter reps. The concentric should be approximately 2 seconds, a 1 second pause in the middle of the contraction, and then about a 3 second eccentric.

The only part of the body that should be moving during the repetition is the head and the neck. Sure there may be exceptions if you’re doing Front Neck while holding a plate, the arms are moving.  However, pulling your torso forward each repetition while doing Front Neck in a Hammer 4-way neck machine, because the weight is too heavy is foolish.

The insertion and origin of neck musculature usually executes a pulling movement.  So, in the middle of the contraction there is an opportunity to pause where the tension on the muscle may be greatest. It’s no different than a chin-up or row. Put greater tension on the muscle over a longer period of time. So, pause before slowly returning back to the beginning position.

What I’m saying is this, “Stop throwing the weight around”.

Second, neck training should be progressive.  Just like there are typical rules to let the lifter know when to increase weight or volume during bench press, there needs to be logical rules in place for increasing weight or volume during neck training.

For example, the lifter is performing Front Neck and the repetition range they are working in is 10-15.  Once the lifter performs 15 or more repetitions they increase the weight by minimal increments.  Very simple.

The rules for progression need to be logical and practical.  There is no reason that I can think of to perform a set of 100.  There is no reason to use weight that will not allow you to perform the repetition correctly. Doing ten sets of ten for Front Neck is without a doubt stupid and impractical.  Just stimulate the neck muscles, don’t annihilate them. Then rest and do it all over again.

Third, neck training should be comprehensive.  The major gross movements that can appropriately be trained are flexion, extension, and lateral bending. I’m not an advocate for progressively training rotation. I do understand that a major component of concussions are the accelerated rotation and rapid deceleration of the neck and head.  If I find a sufficient way to do it maybe my stance will change.  The 35 degrees of flexion and extension of the head, the levator scapulae, and all 3 regions of the trapezius should be trained when possible.

So, neck training is not haphazardly throwing weights around. It’s not increasing weight, reps, and sets by some illogical arbitrary number.  It’s not only doing the movements that you like or are convenient to implement.  It sure as hell is not a competition for alpha male status.

Neck training is safe, progressive, and comprehensive. Then, when you go deeper into each of those variables it can become something very complex that requires some basic knowledge and a lot of attention.

Train Hard,

Adam Stoyanoff

 

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