The neck is one muscle group which isn’t included in most bodybuilding training protocols. This may seem odd, as the muscles of the neck connect to the traps, shoulders, chest, and back. However, they are neglected almost universally in bodybuilding literature. Most gyms are devoid of neck training devices. Does the thickness of the neck matter in bodybuilding contests? Yes and no. It is true that the neck isn’t considered a meaningful body part. However, a very weak neck can – either consciously or subconsciously – cause judges to mark a competitor down. Let’s learn more about neck training.

Q: First off, what movements can I use to train the neck?

A: Some gyms, particularly those at universities or physical therapy facilities, do offer machines which specifically target the neck. Use them. They may be of the Nautilus or Hammer Strength variety, or a custom machine. They will contain pads and offer the addition of weight plates. If you don’t have access to such machines, you can apply pressure to your head with your hands and fight against this. Manual resistance also works well when a towel is used to pull the head in the other direction. The trainer targets the neck by fighting the force of the towel and pulling the head in the opposite direction. These exercises are crude, to be sure, but they can be completed with the same set/rep scheme as any other body part.

Q: Should I go heavy or light with the neck?

A: Always keep any weight used in the light to moderate range. You don’t want to build neck mass, per se. Rather, you wish to only tone and develop these muscles.

Q: What set and repetition scheme should I use?

A: Just as with any other small body part being trained in a supplemental manner, you can employ four sets of 10 to 15 repetitions and see good success. If you’re just using your hands and body weight for manual resistance, then 20 to 30 repetitions per set is acceptable.

Q: Does neck vascularity matter?

A: As you approach lower body fat levels, you’ll begin to see more veins emerge, even from the untrained neck. If you have stimulated the neck with a few months of weekly neck training, the resulting vascularity will be even greater.

Q: Can the neck be overtrained?

A: Any muscle group can sustain damage when it is trained using excessive sets and is not allowed adequate recovery. Unless you have a serious case of “pencil neck”, you can get away with only training neck once per week. Place your neck training at the tail end of either you back training or, preferably, after you hit shoulders and traps on their own dedicated training day.

Q: Bottom line – Should I be training my neck?

A: If you’re a powerlifter, then yes, you should be training your neck. If you’re a bodybuilder with any sort of insecurity about your current level of neck development, then a few sets won’t hurt you. At the very least, a few maintenance sets per week will help you to create a base level of strength to avoid injury.

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