T Nation

Neck and Grip.

Hey guys I train my neck 2x a week with the head harness and do the front hold with the my head on the bench to work the front of my neck. Is 2x a week enough for neck training?

I still train deadlift and cleans and such so I get quite a bit of trap work and I’ve never had a problem growing traps. But I’m just wondering if that’s enough work for the neck.
Head harness:
warmup

  1. 20 reps
  2. 15 reps
  3. 10 reps
    increasnig weight each set.
    then 2x20 second holds for the front.

As for grip also I train it with my neck. 2x a week.
One day pinch grip strength and holding strength
2nd day crush + wrist/forearm strength.

Is that enough or anyone else have other recommendations? Thanks!

Yes, that should be ok but you should be able to manage another day though per week.

Are you doing this for a certain sport or just to get a bigger neck?

Nothing makes your neck bigger than wearing a football helmet 6 months a year and butting heads 6 days a week.

When asked is it enough, regarding any lift. The answer is usually NO.

edit: yes was changed to NO.

Doing it for a bigger neck, and I train Muay thai so yes that would be for my sport. Although the clinching does help the neck muscles also.

Doing it for a bigger neck, and I train Muay thai so yes that would be for my sport. Although the clinching does help the neck muscles also.

Try adding another day (but don’t increase weekly volume by 50% right away, reduce each session a little bit, and slowly work back up to your “full” sessions.

If performance declines, drop it.

If performance improves, keep it.

Stretching the neck not only makes your traps more flexible, but also your neck slightly bigger.

Yeah I’m like a really tight guy allover, but I can roundhouse with my right, highkick anyone in the head. So I’ve started a full stretching routine and mobility drills. Should work out good!
Thanks for the replies :slight_smile: