Neck Training With Calisthenics: A Guide To Building a Stronger Neck With No Equipment

[lingshu]

@raykay i saw jeff nippard neck video , i superset front and back of neck with 2.5kg plate on my head while laying on bench twice a week 15 rep of 3 sets. Its been 12 weeks. It got little bit fuller before it was skinny like a lean person.

 

[kylebuck]

@lingshu How often should I do them? If I superset front/rotation/rear for let’s say 4 sets with some resistance.

 

[lingshu]

@kylebuck twice a week is fine.

 

[ilivebecausehedied]

@lingshu Did your neck ever feel sore the next day? I’ve started doing these exercises but am surprised I never really feel it after.

 

[lingshu]

@ilivebecausehedied I overdid it one time , it got sore but it was almost 3 months later , i was doing twice a week but now doing once a week 3x12 front 5kg plate. Back of head as same but not superseting it anymore.

 

[ilivebecausehedied]

@lingshu Interesting. I haven’t experienced any next day soreness which was surprising.

Notice much growth?

 

[lingshu]

@ilivebecausehedied little bit growth. in mirror looks little fuller or bigger even a little bit muscle can make it big.

 

[jerry007]

@raykay What do you think about this video?

Is it too intense, therefore unsafe? If I build it up with long sets, can it be useful, or the position is too unsafe?

If I did isometrics by hanging my head from the bed (not HANGING, but you know, my head is off the bed, as in the neck curl exercise, just in neutral) and I apply a pressure, is it as safe as the curling?

 

[jerry007]

@raykay Thank you!

 

[batoust]

@raykay Nice summary. I'm not sure why but after like 3 yesses from laying down position,head hanging over the edge of the bed, I get very nauseous. Just can't do those.

 

[raykay]

@batoust I'm not sure what that is about, if you're getting dizzy you'll need to make modifications.

 

[hannay]

@raykay Minor editorial note: I'm getting double negative vibes from your common misconceptions portion

 

[raykay]

@hannay Noted, will make that tweak

 

[hannay]

@raykay Not sure if you made the change already. What I meant is when I’ve seen common misconception lists like that they usually list the misconception not the truth. It looks like you’re saying you’ve gotta have equipment and have to do neck bridges (that was my initial read till I looked closer).

 

[raykay]

@hannay Oh! Okay yeah that makes sense. I'll clarify

 

[prettymelrad]

@raykay should you do 50/50 for flexion and extension? or more for one than the other

 

[raykay]

@prettymelrad Probably would favor a bit more extension since most people are hunched over looking down.

 

[prettymelrad]

@raykay oh ok tru

 

[ben888]

@raykay How to develop sleep apnea in three easy steps. Lol

 

[raykay]

@ben888 A lot of that is genetic, I should know as my family's narrow sinus genetics cursed me with sleep apnea at an early age. Thanks mom. If you've lost that genetic lottery you can have a pencil neck and still have obstructed sleep.

I have read about it being a concern with professional bodybuilders that have enormous neck muscles and a lot of extra muscular weight constricting them. Or a very obese person, who's neck weight is pressing down on them. But those are outliers, the average person is not going to be walking around with a 21 inch neck.

Will the people reading this, realistically, develop obstructively large neck muscles from some sets of bodyweight neck extensions? No, they're probably gonna be fine.