For YEARS I skipped neck training and it showed.
It was all chest and arms. Training neck was familiar to me since my brother and I grew up in wrestling. But, training it outside of combat sports seemed like a meme to me.
From an aesthetic point of view neck training is CRUCIAL.
If you have a big upper body and a small neck that connects that frame it will look severely disproportionate. Having a thick neck gives you a powerful look.
Not only does it boost your aesthetics but it is used as a "shield" in combat sports. Studies show that neck strength is directly linked with lowering your chances of suffering serious injury or getting KO'd since it allows you to absorb more impact.
HOW TO TRAIN YOUR NECK...
1-2x a week is more than enough to trigger a stimulus to grow. Keep the weights light enough so you're able to perform 2-3 sets of 15-20 reps for all the exercises selected.
EXCERISE SECLECTION -
- Neck Curls
- Neck Extensions
- Side Neck Raises (BONUS)
I recommend training neck on days you're not weight training. For instance if you workout Monday, Wednesday, and Friday - train neck on either Tuesday, Thursday, or a day on the weekend.
FOR COMBAT ATHLETES...
I recommend doing rotational neck work as well. This will help you resist/absorb more shock impact when striking.
You can preform them with either regular 2-3 sets of 15-20 rotations each side or timed sets if you'd like.
If you don't have a head harness for rotational work you can always straddle a resistance band around a squat rack/bar and do the exact same thing (shown below)
For more information on how I train click the "TRAINING PROGRAMS" tab for my new BERSERKER program to level up!