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Neck training

sets/reps and frequency

faijaii
faijaii g derick mok
36 Post(s)
36 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2018
Posted

will 70lbs for sets of 4 by 20 reps be enough to grow my neck to 17"? training it 3x a week both curls and extensions. i heard that workload isn't always the same in example 225lbs x 5 isn't = to 135lbs 15 reps for 3 sets. is this the same for neck training?  i want to build strength and mass. i'm also 5'6 140 lbs planning to bulk.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: faijaii

will 70lbs for sets of 4 by 20 reps be enough to grow my neck to 17"? training it 3x a week both curls and extensions. i heard that workload isn't always the same in example 225lbs x 5 isn't = to 135lbs 15 reps for 3 sets. is this the same for neck training?  i want to build strength and mass. i'm also 5'6 140 lbs planning to bulk.

@faijaii It's a good start. You will always need to overload in some way to keep growing your neck though, because like anything, you will probably reach a plateau at some point. If that comes before you get to 17 inches, then you might need to do more sets, more reps, or more weight.

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faijaii
faijaii g derick mok
36 Post(s)
36 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2018
Posted

ok thanks! is there a # of pounds i should be reaching for to become an "intermediate" at neck training? (like 225 for bench 135 ohp etc.. etc..)

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: faijaii

ok thanks! is there a # of pounds i should be reaching for to become an "intermediate" at neck training? (like 225 for bench 135 ohp etc.. etc..)

@faijaii I don't think so. Neck training isn't really about super super heavy weight. As long as you're getting some kind of progressive overload done, then you'll be on track!

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AlphaDestiny
AlphaDestiny p Alexander Leonidas
101 Post(s)
101 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2017
Posted

If you can get to 4x20 with 70lbs then I imagine your neck would have made lots of size gains. Many will hit 17 from that. Keep bulking and focus on the process, I have no doubt you will conquer your goals. Also make sure to hit the sides and back of your neck (higher volume recommended like 4x25) this way you'll really be complete. And as Scott pointed out, super heavy weights aren't required. Simple focus on that progressive overload in whatever set/rep range you choose to.

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