How To Make Your Neck Thicker (Full Guide)

[GabachoCopium]

Thickening the neck involves targeting the muscles in the neck region, primarily the trapezius and sternocleidomastoid muscles. As with any fitness goal, it's essential to approach neck exercises with caution to avoid injury. Before starting any new exercise regimen, consult with a fitness professional or a healthcare provider, especially if you have any pre-existing medical conditions or concerns.

Here's a detailed guide on how to thicken the neck through a combination of exercises and proper technique:

Warm-Up

Always start your workout with a proper warm-up to increase blood flow to the muscles and reduce the risk of injury. Spend 5-10 minutes performing light aerobic exercises like jogging, jumping jacks, or brisk walking.

Necklaces Isometrics

Isometric exercises involve contracting the muscles without any joint movement. This helps build strength and thickness in the neck muscles. Follow these steps for neck isometrics:
a. Forward Resistance: Place your hand against your forehead and push your head forward while simultaneously resisting with your neck muscles. Hold the contraction for 5-10 seconds, then release. Perform 3-4 sets of 8-10 repetitions.
b. Backward Resistance: Place your hands against the back of your head and push your head backward while resisting with your neck muscles. Hold for 5-10 seconds, then release. Perform 3-4 sets of 8-10 repetitions.
c. Lateral Resistance: Place your hand on the side of your head and push your head towards the hand, resisting with your neck muscles. Hold for 5-10 seconds, then release. Perform 3-4 sets of 8-10 repetitions on each side.

Neck Flexion and Extension

These exercises target the muscles in the front and back of the neck, respectively.
a. Neck Flexion: Sit on a bench or chair with your back straight. Slowly lower your chin towards your chest, then return to the starting position. Perform 3-4 sets of 12-15 repetitions.
b. Neck Extension: Stand or sit with your back straight. Slowly tilt your head backward, looking up towards the ceiling, then return to the starting position. Perform 3-4 sets of 12-15 repetitions.

Neck Resistance Training

For resistance training, you can use a resistance band or a neck harness. Here are two effective exercises:
a. Neck Flexion with Resistance Band: Attach a resistance band to a stable anchor point at head level. Loop the other end of the band around your forehead. Slowly lower your chin towards your chest against the resistance of the band, then return to the starting position. Perform 3-4 sets of 10-12 repetitions.
b. Neck Extension with Resistance Band: Attach the resistance band to a low anchor point behind you. Place the band around the back of your head. Slowly tilt your head backward against the resistance of the band, then return to the starting position. Perform 3-4 sets of 10-12 repetitions.

Posture and Safety:

Maintaining proper posture during neck exercises is crucial to prevent strain or injury. Keep your movements slow and controlled, and avoid jerking or sudden motions. If you experience any pain or discomfort during the exercises, stop immediately and consult a professional.

Rest and Recovery

Like any muscle group, the neck needs time to rest and recover. Allow at least 48 hours between neck workouts to give the muscles ample time to repair and grow.

Proper Nutrition

For muscle growth, ensure you are consuming enough calories and protein to support the development of neck muscles. A balanced diet with sufficient protein, healthy fats, and carbohydrates will aid in the muscle-building process.

Consistency

Building muscle takes time and consistent effort. Incorporate neck exercises into your regular workout routine and be patient with your progress.
Remember, neck exercises can be challenging and should be approached with caution. Start with lighter resistance and gradually increase the intensity as your strength improves. If you're unsure about any aspect of the exercises or feel discomfort, seek guidance from a fitness professional or physical therapist to ensure you're performing the movements correctly and safely.

 

[szolliontaraelis]

 

[WanderingBurro]

I wish there were more pics of neck transformations that weren't just a photoshopping of the same image. Pretty much every source will either use the picture of meeks, a celebrity (often Brad Pitt) or some random guy with a neck photoshopped to either be thinner or thicker in one slide. It's hard to find results that look aesthetic.

There also seem to be a decent amount of overdone results floating around. This blud turned himself into a thumb. Again it's hard to find aesthetic results that aren't just shopped.

 

[GabachoCopium]

View attachment 2330089

I wish there were more pics of neck transformations that weren't just a photoshopping of the same image. Pretty much every source will either use the picture of meeks, a celebrity (often Brad Pitt) or some random guy with a neck photoshopped to either be thinner or thicker in one slide. It's hard to find results that look aesthetic.

View attachment 2330092

There also seem to be a decent amount of overdone results floating around. This blud turned himself into a thumb. Again it's hard to find aesthetic results that aren't just shopped.

True

 

[autistic_tendencies]

Heavy farmer walks

 

[Max Frauder]

Dogshit attempt at a "guide".