Neck Training: Is it safe to increase neck size?

When it comes to neck training, there is always a debate. Some people say it’s dangerous to do neck exercises, and others believe neck workouts are important to do regularly.

So, which opinion is the right one? Let’s take a dive into the whole topic to make up your mind:

What Is neck training in the first place?

Neck training refers to exercises and workouts specifically targeted toward strengthening and conditioning the muscles in the neck region. It can be compared to strength training for any other muscle group in the body.

The goal of neck training is to improve neck size, strength, flexibility, and girth. By performing the appropriate exercises with proper technique, neck training can be a safe and effective way to enhance overall neck health and function.

Is it safe to do neck exercises?

After looking into many studies done on neck training, I can tell you that neck training is like strength training for any other muscle group. In other words, it’s safe as long as you do the accurate neck exercises with the ideal technique.

Still don’t believe me? Okay, here are some of these studies;

  • Examining 18 male subjects, Maeda et al. (1994) showed that 8 weeks of 3 x 10 eccentric or concentric training significantly increased neck isometric strength (38% in the concentric group and 40% in the eccentric group) and neck girth (4.9% in the concentric group and 5.5% in the eccentric group).
  • In a study involving 50 subjects, Stump et al. (1993) showed that football players performing targeted neck training 5 times per week saw superior results in terms of neck size, strength, and flexibility compared to football players who simply performed traditional resistance training and practice.
  • In a study examining 50 men and 28 women over a 12-week period, Pollock et al. (1993) found that isometric neck extension strength increased via both dynamic and dynamic + isometric training, and that training the neck twice per week was superior to training the neck once per week. This study showed that just one set has been sufficient for neck strengthening and subjects saw increases from 18-33% of isometric neck extension strength depending on the range of motion tested.
  • In a study involving 32 subjects, Burnett et al. (2005) showed that 10 weeks of machine neck training were superior to Theraband neck training in terms of isometric strength. The machine group saw a 65% increase in static neck flexion strength, 63% in static neck extension strength, and 53% and 49% in left and right static lateral flexion strength.  The band group saw gains of 42%, 30%, 27% and 24%, respectively.

All of these studies found an increase in neck strength, girth, and flexibility by training the neck directly without any noticeable issues for both men and women.

Now, after you know it’s safe, you might be wondering…

QUICK SUMMARY: Several studies showed that neck training is not only safe, but it also beneficial in terms of increasing neck size, strength and flexibility.

What are the benefits of neck training?

There are several reasons for starting a neck workout program, here are some of the neck training benefits:

  1. Improved Neck Strength: Neck training exercises target the muscles in the neck, helping to strengthen and tone them. This can enhance neck stability and overall strength, which is particularly important for activities that involve frequent head movements or sports that require neck strength, such as wrestling or rugby.
  2. Reduced Neck Pain: Neck training exercises can help alleviate neck pain caused by factors like poor posture, muscle imbalances, or muscle tension. Strengthening the muscles in the neck can improve posture, relieve strain on the neck, and provide better support for the head, potentially reducing pain and discomfort.
  3. Enhanced Flexibility and Range of Motion: Regular neck training exercises can increase neck flexibility and range of motion. This can be beneficial for everyday movements, such as turning your head to check blind spots while driving, as well as for activities that require increased neck mobility, like dancing or gymnastics.
  4. Improved Posture and Alignment: Neck training can promote better posture and alignment. Strengthening the neck muscles can help counterbalance the forward head posture that often develops due to factors like prolonged sitting and excessive smartphone use. By improving posture, neck training can also help alleviate associated issues like shoulder and upper back pain.
  5. Injury Prevention: A strong neck can help reduce the risk of certain neck and head injuries, particularly in contact sports or activities where there is a risk of impact or sudden movements. By strengthening the neck muscles, you provide better support and stability to the head, potentially reducing the severity of injuries.
  6. Promote strength gains In the upper body: You might not believe that, but after I started training my neck, I noticed an increase in the strength of my upper body muscles. This could be due to the increase in the neck extensor strength, which might make the upper extremities stronger.
  7. For overall muscle symmetry: For bodybuilders, it provides symmetry. The classical proportions of a symmetrical physique required that the neck, flexed upper arm and calves had the same value.

QUICK SUMMARY: Incorporating neck training exercises into your fitness routine can have numerous benefits, including improved neck strength, reduced neck pain, enhanced flexibility, better posture, and injury prevention.

Which muscles to target for increasing neck size?

When it comes to increasing neck size, it’s important to target the sepecific muscles in the neck region. The main muscles to focus on for increasing neck size include:

  1. Trapezius Muscle: The trapezius muscle is the large muscle that runs down the back of the neck and upper back. It is responsible for movements like shrugging the shoulders and rotating the neck.
  2. Sternocleidomastoid Muscle: The sternocleidomastoid muscle is located on the sides of the neck, and it helps to rotate and flex the neck. It plays a significant role in tilting the head and lifting the chin.
  3. Splenius Muscles: The splenius muscles are a group of muscles that run from the upper back to the base of the skull. They are responsible for extending and rotating the neck.
  4. Scalene Muscles: The scalene muscles are located on the sides of the neck, and they assist in flexing and rotating the neck. These muscles also help with the elevation of the ribs during breathing.

By targeting these muscles through specific exercises, you can effectively increase the size and strength of your neck.

Related: SARMs: new supplements that give you the same results as steroids

What is the best neck workout routine?

Before we get into the exercises, you have to know that lifting heavy weight beyond your physical limit can cause a serious injury to your neck muscle which can cause severe pain and other health issues.

So please, pick a weight that you can handle for each of these exercises;

1-Barbell shrugs

Barbell shrugs (Neck Exercise)
Barbell shrugs (Neck Exercise)

This exercise targets the side flexion muscles, mainly the Trapezius.

Exercise key points

  • Grip the bar at the shoulder-width level.
  • Lean a little bit forward before you start the movement.
  • Elevate your shoulders as much as you can without bending your elbows.
  • Hold one second at the top and go all the way down.
  • Keep your knees slightly bent.

2-Laying face down Neck Curls

Laying face down Neck Curls (Neck Exercise)
Laying face down Neck Curls (Neck Exercise)

Laying face-down Neck Curls target the neck extensor muscles, mainly the superficial layer of these muscles.

Exercise key points

  • Lay on your stomach with your neck free at the edge of the bench or bed.
  • Put your hands behind your head as you are holding a weight or towel (if you do it at home).
  • Move your head up with your hands pushing downward against your head movement.
  • Hold at the end of the movement for one second before you go down again.

3-Laying face up neck curls

Laying face up neck curls (Neck Exercise)
Laying face up neck curls (Neck Exercise)

Laying face-up neck curls target the neck flexor muscles, mainly the superficial layer of these muscles.

Exercise key points

  • Lay on your back with your neck free at the edge of the bench or bed.
  • Put your hands on your forehead as you are holding a weight or towel.
  • Move your head up with your hand pushing downward against your head movement.
  • Hold at the end of the movement for one second before you go down again.

4-Chin tucks

Chin Tucks (Neck Exercise)

This exercise targets both the neck flexors and extensor, but it strengthens the deep neck flexors and stretches the deep neck extensors which make it an excellent exercise for bad posture correction.

Exercise key points

  • Stand against a wall with your back facing it.
  • Keep your chest up and your eyes looking forward.
  • Push your chin inward with 2 fingers.
  • Hold that position for 5-10 seconds.

All these exercises combined together in one neck training workout routine will be enough to stimulate almost every muscle in your neck to build size and strength.

To make it more effective, do this workout 2-3 times a week with 3-4 sets in a rep range between 10-15 reps.

Neck training before and after results

Neck training before and after results
Neck training before and after results 1
Neck training before and after results 3
Neck training before and after results 2

What you need to know…

When it comes to neck training, there is some debate about its safety and effectiveness. However, numerous studies have shown that neck training, when done correctly, is safe and beneficial.

It can improve neck strength, reduce neck pain, enhance flexibility, promote better posture, prevent injuries, and even contribute to overall muscle symmetry.

The main muscles to target for increasing neck size are the trapezius, sternocleidomastoid, splenius, and scalene muscles.

Some recommended exercises for neck training include barbell shrugs, laying face-down neck curls, laying face-up neck curls, and chin tucks.

It’s important to choose an appropriate weight and perform the exercises with proper technique. Incorporating these exercises into a regular workout routine can yield noticeable results.

Reference

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2877013/#:~:text=This%20study%20showed%20that%20twelve,in%20the%2015D%20total%20score.
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4427068/
  3. https://ro.ecu.edu.au/cgi/viewcontent.cgi?referer=&httpsredir=1&article=3801&context=ecuworks
  4. https://www.sciencedirect.com/science/article/pii/S0161475410003283
  5. https://link.springer.com/article/10.1186/1477-7525-8-48
  6. https://www.tandfonline.com/doi/abs/10.1080/10833196.2019.1664081
  7. https://www.sciencedirect.com/science/article/pii/S1356689X16300078