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    Barbarian Neck Training

    Uploaded by

    Luis Moro
    The document provides guidance on training the neck and jaw muscles. It recommends starting with basic bodyweight neck exercises for 4 weeks before gradually increasing the intensity over 12-16 weeks. Exercises include flexion, extension, lateral flexion and rotation, targeting the neck's major muscle groups. Training frequency of 4-6 times per week is suggested. Proper warm-up, stretching, and balancing exercises for all muscle groups is important to avoid injury when training the delicate neck muscles.

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    Barbarian Neck Training

    Uploaded by

    Luis Moro
    493 views14 pages
    The document provides guidance on training the neck and jaw muscles. It recommends starting with basic bodyweight neck exercises for 4 weeks before gradually increasing the intensity over 12-16 weeks. Exercises include flexion, extension, lateral flexion and rotation, targeting the neck's major muscle groups. Training frequency of 4-6 times per week is suggested. Proper warm-up, stretching, and balancing exercises for all muscle groups is important to avoid injury when training the delicate neck muscles.

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    The document provides guidance on training the neck and jaw muscles. It recommends starting with basic bodyweight neck exercises for 4 weeks before gradually increasing the intensity over 12-16 weeks. Exercises include flexion, extension, lateral flexion and rotation, targeting the neck's major muscle groups. Training frequency of 4-6 times per week is suggested. Proper warm-up, stretching, and balancing exercises for all muscle groups is important to avoid injury when training the delicate neck muscles.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    493 views14 pages

    Barbarian Neck Training

    Uploaded by

    Luis Moro
    The document provides guidance on training the neck and jaw muscles. It recommends starting with basic bodyweight neck exercises for 4 weeks before gradually increasing the intensity over 12-16 weeks. Exercises include flexion, extension, lateral flexion and rotation, targeting the neck's major muscle groups. Training frequency of 4-6 times per week is suggested. Proper warm-up, stretching, and balancing exercises for all muscle groups is important to avoid injury when training the delicate neck muscles.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 14
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    The passage discusses the benefits of neck training and provides a routine to train the neck in phases from basic to advanced.

    Some benefits of neck training mentioned are less neck pain, better circulation, improved focus and posture, and improved aesthetics.

    The neck functions listed are holding the head, forming a protective layer around delicate structures in the neck, enabling head movement, and initiating movement to observe surroundings.

    Barbarian Neck Trainer

    By Dobrynja

    I can remember the time I trained Judo, which is about 16 years ago,
    vividly. When we trained, we used to train indirectly the neck a lot
    because when you wrestle you use movements against the
    gravitational pull.

    Just recently, at the present moment late January 2021, everyone


    started to train the neck again, and at the same time I bought a
    fitness program which also included training the neck.

    This couldn’t be coincidence, hence I started to train my neck like a


    savage every day and the results were quiet remarkable in a
    minimum amount of time.

    The benefits I began to experience were first of all less neck pain and
    a better circulation towards my head, improving focus especially in
    the morning.

    Another benefit I noticed was that I became more aware of my


    posture (noticing good posture vs bad posture) tuning in to my
    biofeedback in other words.
    Lastly the aesthetics improved. Being physically active I didn’t had a
    chicken neck, however a barbarian though to choke neck looks way
    better than just the average neck.
    THE NECK HAS SEVERAL FUNCTIONS

    Holding your head is the most obvious and predominant one.


    Besides being a pillar, the neck muscles - 26 in total - form a
    protective layer covering the trachea, the main arteries: right and left
    arteria carrotis, the nerves that leave the cervical spine to the
    shoulder and arm, and the fragile cervical joints.

    Your neck muscles initiate movement so you can observe your


    surroundings through the lens of your eyes. Just a simple turn of your
    head could mean the difference between life and death, as you
    would hear a danger coming your way.

    Having a weak neck is therefore not ideal for your survival, even in
    the modern world. So you see now how important the neck is in
    general, making it worthy of training like any other body part.

    This idea of training the whole body stems from martial arts. Monks
    would punch each other’s throats to become hard in areas we are
    born soft.

    But we aren’t here to get punched in the throat, so let us start with
    some basic neck training. You will see progress quiet fast because the
    neck is packed with androgen receptors, the main receptor where
    testosterone can bind on.
    This is why training the neck every day will show results quiet quickly
    over a short period of time. It is easy achievable while stacking you
    with plenty of benefits, both aesthetic as testosterone wise – so why
    not start training the neck.

    NECK & JAW


    One thing to consider, is that overtraining your neck can make your
    jawline look worse. When the neck muscles bulk too much, they pull
    down the jaw line and kind a merge together. To prevent this, you
    will have to train the jaw muscles as well.
    Personally, I trained my jaw muscles with a hand squeezer with a
    cloth around it, but I don’t recommend this as it is quiet hard on the
    teeth.
    Chewing gum would be a better option, however it contains loads of
    artificial shit, therefore mastic gum is your best option. It is a resin
    collected from Greek trees that can be chewed to fortify the jawline
    and muscles. Mastic has also antibacterial properties, which is a plus
    for dental care.

    CONCLUSION TRAIN THE NECK AND JAW TOGETHER.


    THE MODERN NECK

    Most people suffer from neck pain that is lifestyle related. The
    muscles that are typically affected are the upper part of the trapezius
    and the levator scapulae, which are both back muscles that
    compensate for the hinged over posture.
    These muscles become overactive and tense, and the pain related to
    this is merely as sign that your posture should be addressed.

    When the posterior chain is tensed, the anterior front muscles are
    most likely to become restricted, shortened and weak.

    The causes of the modern neck:


    - Staring at screens
    - Reading books
    - Working at a desk
    - Weak position
    - No barbarian neck training

    In general the things you do on a daily basis that weaken your neck
    and posture.

    Training your neck will strengthen this cervical chain, and will benefit
    you with the alignment of a proper posture.
    NECK MUSCLES: ANATOMY & MOVEMENTS

    The neck is a delicate part of the body, consisting of 26 muscles,


    many nerves, a part of your breathing apparatus the trachea, the
    master thyroid gland, many LYMPH nodes and vessels, arteries, veins,
    and seven cervical vertebrae.
    An injury above C3 can be fatal and paralysing, yet another reason to
    build a strong neck.
    The major neck muscles are:
     Sternocleidomastoids, which functions as a flexor, rotator and
    lateral flexion of the neck and as an elevator for the clavicular
    bone, assisting as a secondary breathing muscle as well (deep
    gasps). The SCM originates at the sternum and clavicle and
    inserts at the mastoid processus. This muscle will be dominantly
    trained.

     Scalene muscles are next to and behind the SCM, and act in a
    similar way as the previous muscle, initiating flexion and lateral
    flexion.
     The Traps are another muscle that can drastically increase the
    aesthetics of the neck from the front size. The upper traps are a
    scapular elevator which can be trained through shrugs and
    initiate extension of the head and neck.

    Both the SCM and the traps are muscles with a lot of restrictions/
    trigger points in most people causing NECK and HEAD pains like
    migraines. Use a theracane if you struggle with trigger points. (video)
    Basically, training the neck follows the basic movements that the
    neck can functionally direct. These 4 movements are:

    1. Flexion is basically nodding the head down. The front muscles


    are trained here. The best exercises for are done AGAINST
    gravity, simply by laying down flat with your head out of a
    couch and tucking your chin against your chest.

    2. Extension is the opposite of flexion, looking up. The traps and


    cervical extensors initiate this movement. A study done on man
    over 12 weeks showed that only 9 sets of neck extensions per
    week increased the total neck circumference with 13%.

    3. Rotation is turning the head left to right. This takes more time
    to develop as it is a more delicate movement to train.
    Equipment and head bridges are advanced tools to train
    rotation.
    4. Lateral Flexion is bending the neck to the sides and is initiated
    by smaller muscles on the side of the neck. Training these
    muscles will bring bulk to the sides of the neck. Because these
    muscles are smaller and attaching the cervical spine it is of
    utmost importance the train them gently to prevent joint injury.
    TRAINING THE NECK

    As I mentioned before, you can increase the circumference in a


    minimum of time. But start with body weight exercises only! Have
    respect for your neck. The neck is a delicate limb, and it should be
    treated and trained like that.
    Your neck muscles are meant for endurance and stabilizing. The
    approach of low intensity and high volume is the way to go regarding
    the neck’s main function.

    The Hierarchy

    1. Basic level: You will start training the neck with the weight of
    your head for 4 weeks straight, training the neck 5 to 6 days a
    week. If this is too hard, start with 4 times a week and work
    your neck up to 5-6 times.

    2. After a month you can start increase endurance with isometric


    holds and strength with weights, for a month or two. You will
    simple need a towel and a plate. You can also train the neck
    with partner who induces resistance when you perform
    exercises.

    3. Advanced neck: After the second phase, you can start applying
    your bodyweight as in head bridging. The last phase is the most
    advanced one and you should respect the order to prevent
    injuries.
    Some Basics

    - Warming up the neck: Warm your neck muscles up by simply


    performing all movements while standing. Go through the full
    range of motion (ROM) each time. If you have pain somewhere
    then don’t do the neck exercises and see a practitioner before
    training the neck.

    - Stretching the neck: This can be done as a warm up too. Stretch


    the neck with some assistance of your hands in all directions.

    - Balanced neck training: Your neck needs the be trained in a


    balanced way – meaning if you flex you will also extend. This is
    basic neck training biomechanics.

    - Train high frequency: You can train the neck 4 to 6 times a


    week, which is totally up to you. Know yourself and start taking
    notes where you are at.

    - Dry brushing the neck: Is great to improve lymph and blood


    flow.
    TRAINING ROUTINE

    Watch this vid first to get an idea of neck training.


    Warm up - Start with a standing warm up in front of a mirror which
    gives you visual feedback. All 4 movements 2 sets of 20 reps.

    Training week 1 to 4 (BASIC LEVEL)


    Week one: 3 sets of 25 reps
    Week two: 3 sets of 35 reps
    Week three: 3 sets of 45 reps
    Week four: 3 sets of 55 reps

    Body weight head flexion


    Body weight head extension
    Body weight head lateral flexion
    Body isometric head rotation

    Training week 5 to 12 (MODERATE LEVEL)


     Decide individual sets and reps
     Add a weight
    Weighted flexion
    Weighted extension
    Weighted lateral flexion
    Weighted head rotation
    Training week 13 to 16 (ADVANCED LEVEL)
    Front Plank

    Head Bridging
    Front Bridge

    Same as moderate level but with more weight


    Weighted flexion
    Weighted extension
    Weighted lateral flexion
    Weighted head rotation

    Loading the neck in different postures: Exercises of the above

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