Lads, how we travlin.

I know there are a few gym buffs around here, i have a quick question about bulking up neck muscles.

I was originally a 55kg snapper straight outa highschool, since then i've puton another 20kg but my neck is still quite snapperish and looks out of proportion.

Any decent exercises out there that wont damage my spine!?

shrugs to build up your traps.

http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Neck

http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Traps


last edited by маvєяık at 18:27:05 29/Nov/06

last edited by маvєяık at 18:28:54 29/Nov/06

join a rugby team and play hooker. that will compress your neck down a bit

Currently tryin to build my traps up too. Not a big fan of shrugs, the movement just feels weird to me, much prefer upright barbell row. Throw in a few shrugs between sets just for good measure tho.

I usually do my shrugs on shoulder night, along with upright rows. I actually have the convex shape now on my traps, just need a chunky neck.

edit:- cheers mav, that site looks friggin useful

last edited by GaZ at 18:42:22 29/Nov/06

cheap supps also

i currently have a 4kg bucket.. its dwindling quickly though!

i finally joined the gym 2 months ago, i can certianly feel the difference but starting to see it too. have put 2 kilo's since i joined. 5 more months and i'll show you a picture of my zub.

I naturally have a thick neck and really good traps. I don't do any trap-specific exercises. Shrugs are good, upright row as mentioned are also good. I even read that doing deadlifts and fully stretching your shoulders back at the top of the rep should work your traps as well.

There are a lot of different theories on the best way to do shrugs. Obviously don't doing anything that feels too awkward or causes pain. I suggest having a solid stance, and push your shoulder blades back together then doing your reps in that position. A lot of guys use really really heavy weights for shrugs (and it's not hard to) but they never do ONE full rep. Don't cheat yourself and pick a lighter weight and go through the full range of motion. If you do the action with no weights in your hands you can see how far you should be going with weights. Also, on descending the weights, drop the as far down so it fully stretches the muscles downwards then repeat. Hold at the top to make it harder if desired:O

Don't forget that the majority of that muscle runs down your back where you can't see it... so just because it looks small from the front doesn't necessarily the muscle is small. And as always, keep your neck and traps in proportion with the rest of your shoulders and back!

lift heavier

Yeh, and when you get a girlfriend don't stop going to the gym!#!!##!

for any other fatties out there Don't let your self get any worse.

I lived like a pig for most of my life and am paying for it now

I've started to turn myself around, (Lost 57.1KG since May) and am starting to become a different michellen man as the weeks go by with loose skin.

Don't let your self get that bad, you'll never be normal!

people tell me I have a thick head

shrugs on the smith machine, bar in front and behind. close grip barbell shrugs.

chew that weightlifters chewing gum and get a big f***ing jaw happening
your neck will naturally strengthen to support the bigger mass of your head

Re: technique on shrugs...

Straight up and down. None of this rolling business u see a lot of guys doing. Leads to serious injuries. According to some gurus anyway.

Personally i don't care how u do em so don't flame me if u think im wrong. Whatever.

nice one liam

Do shrugs - just don't roll your shoulders like half the d*******s out there!