Vegan Bodybuilding & Fitness

Healthy Food Defines You
It is currently Wed Apr 16, 2014 11:02 pm

All times are UTC - 5 hours




Post new topic Reply to topic  [ 9 posts ] 
Author Message
 Post subject: How to Get Rid of Pencil-Neck?
PostPosted: Sun Feb 24, 2013 4:28 pm 
Offline
Rabbit
User avatar

Joined: Sat Jan 26, 2013 7:21 pm
Posts: 27
Hey, guys. This is my first post in this section. I wouldn't say I'm all that interested in being a "bodybuilder" per se, but I am interested in getting a physique that is stronger and healthier-looking.

One of the things I want to work on though is my scrawny neck. It really stands out when I'm wearing t-shirts. Having practically no traps is probably not helping the situation.

I know I can do shoulder-shrugs to help build this area, but I'm not familiar with any other exercises that build your neck. Can anyone help me get rid of my pencil-neck?

_________________
"B" is for "Broccoli"...that's good enough for me.


Top
 Profile  
 
 Post subject: Re: How to Get Rid of Pencil-Neck?
PostPosted: Sun Feb 24, 2013 6:26 pm 
Offline
Manatee
User avatar

Joined: Thu Jan 05, 2012 8:49 pm
Posts: 225
Location: St.Catharines, Ontario
Are you referring to your actual neck, like the area that connects your head to your body? Or are you referring to your traps?

If the latter, shrugs are the best. You can spice it up to get a good burn. I always end my shoulder workout with a triset for my traps.

Barbell shrugs in front of my body, barbell shrugs behind my body, dumbell shrugs to the side.

I feel like I have put on some decent size to my traps in the past few months, and owe it to this triset.

_________________
-Evan


Top
 Profile  
 
 Post subject: Re: How to Get Rid of Pencil-Neck?
PostPosted: Sun Feb 24, 2013 9:30 pm 
Offline
Rabbit
User avatar

Joined: Sat Jan 26, 2013 7:21 pm
Posts: 27
Yeah, I'm referring to my entire neck as a whole. I know my traps need development but it seems like my neck is disproportionately thin. I assume that it will take care of itself if I pursue fitness long enough, but perhaps there's something I don't know.

_________________
"B" is for "Broccoli"...that's good enough for me.


Top
 Profile  
 
 Post subject: Re: How to Get Rid of Pencil-Neck?
PostPosted: Sun Feb 24, 2013 10:40 pm 
Offline
Manatee
User avatar

Joined: Tue Apr 17, 2012 10:57 am
Posts: 377
Location: Vancouver, Canada
Along with shrugs you can try upright dumb bell rows. Careful on the weight with that exercise tho as it can cause shoulder impingement.

I like doing a heavy deadlift best... if you lift heavy and stretch out properly at the top of the lift, your upper traps will be sore the next day.

_________________
If it's important to you, you'll find a way. If it isn't, you'll find an excuse.


Top
 Profile  
 
 Post subject: Re: How to Get Rid of Pencil-Neck?
PostPosted: Mon Feb 25, 2013 8:13 am 
Offline
Manatee
User avatar

Joined: Thu Oct 11, 2012 8:08 am
Posts: 253
Location: Melbourne
BM looks like we may have similar body make up overall haha. I have this problem too, will look to incorporate shrugs a couple times a week!

_________________
Just do it.


Top
 Profile  
 
 Post subject: Re: How to Get Rid of Pencil-Neck?
PostPosted: Mon Feb 25, 2013 10:10 pm 
Offline
Stegosaurus
User avatar

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3057
Location: Waukesha, WI
As one who has a long, uneven neck (due to some unidentified nerve/tendon damage encountered years ago), I've found that the following are by far the most beneficial to helping neck thickness and reducing how noticeable a smaller neck can be -

1. Shrugs
2. Deadlifts
3. Direct neck work, either via headstrap w/ added weight, or, weight placed on my head while lying down used as resistance

I haven't done much of #3 in some time, just the other two, and it's keeping things in ideal balance. With me, it's the long uneven neck plus wide, low-set traps that make it tough, but as long as you lift heavy and often enough and do what's noted above, in due time, things will get better!

_________________
"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous


Top
 Profile  
 
 Post subject: Re: How to Get Rid of Pencil-Neck?
PostPosted: Tue Feb 26, 2013 2:53 am 
Offline
Manatee
User avatar

Joined: Sun Nov 26, 2006 11:15 pm
Posts: 399
could try doing some neck-bridging routines.


Top
 Profile  
 
 Post subject: Re: How to Get Rid of Pencil-Neck?
PostPosted: Wed Feb 27, 2013 1:37 am 
Offline
Rabbit

Joined: Wed Nov 21, 2012 11:15 pm
Posts: 16
Yes, i am agree with "Kon" You have to start some neck-bridging routines.

_________________
http://www.zehrcenter.com/


Top
 Profile  
 
 Post subject: Re: How to Get Rid of Pencil-Neck?
PostPosted: Wed Feb 27, 2013 11:35 pm 
Offline
Stegosaurus
User avatar

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3057
Location: Waukesha, WI
All depends on whether or not you have any neck issues with neck bridging, though - with my nerve damage and being around 230 lbs., neck bridges put me at risk of injury, so some of us just can't do them safely and get anything from them. Even if you have a thicker neck, the other factor to consider is that if you have little upper back mass and minimal trapezius development, it only shows off your other flaws so it's ideal to round out everything when possible!

_________________
"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 9 posts ] 

All times are UTC - 5 hours


Who is online

Users browsing this forum: No registered users and 4 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  



{ ASACP_CREDITS }
{ ASACP_CREDITS }
{ ASACP_CREDITS } Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group