First a brief point….We lift weights in order to reduce the risk of injury. If any strength and conditioning professional tells you different, they are either lying or have been seriously misinformed. Since we are participating in lifting weights to get stronger, lifting weights is obviously not supposed to be a means to a permanent end. Getting hurt in the weightroom while lifting weights can happen, but it’s moronic to not constantly think about how to not only minimize this risk, but eliminate it. That is why performing repetitions correctly while training your neck is a necessity.

The cervical spine, tendons, and ligaments can be strong and they can be strengthened. However, with that aside it is still one of the most delicate places on the human body. Which is why the type of training needed to strengthen that area must be logical and very carefully implemented.

The “repetition” is probably the most fundamentally basic point in resistance training. Which is why we’re going to start there. These principles can be applied to manual resistance neck training, free weight training, and machines. It does not matter what movement you are performing; front neck, back neck, right/left neck or so on.

Think about performing neck training as a “pulling” movement. Therefore, the full contraction contains the concentric movement, a middle point with great tension, and the eccentric movement.

While performing the concentric movement, use a 2-3 second count. Counting 3 seconds for a movement goes like this; one thousand and one-one thousand and two-one thousand and three. Yes, it’s slow. Then, the pause in the middle of the two contractions should be a “one thousand and one” count. Again, it’s a slow count. The last portion of the repetition is a 4-count eccentric. Count it off in thousands just like before.

Counting it off in those counts does indeed turn it into a long repetition and a long set. Having someone count out loud for you can always help. Using these speeds for your repetitions can possibly make your neck training safer. If the repetitions have been much faster than these counts, it will vastly improve the efficiency of the training.

We hope you can use this as part of your neck training.

Train Hard

Adam Stoyanoff MS, CSCS

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