Neck building; general lifting and fitness plan.

[xXClockwork]

Hello all.

My wife and I recently joined the local YMCA (Saturday) after growing tired of spending most of our nights in front of the television (which was uncommon for us individually before we got married). I haven't really worked out in the past year, and off and on for about 3 years before that. I have gained about 25 pounds in the last year, which is not a terrible thing (I am 6'4" and weighed around 165, now 190) but it has all gone to my gut. I would add that I have very good metabolism when active, and my father who is 50 still plays full court basketball 2x a week.

I also have managed to lose a half inch in neck size during that time. My dress shirts currently are almost impossible to find for a reasonable $ amount (15 x 36). I am hoping to get up to a 15.5 neck size through weight lifting and was wondering if anyone had any recommendations, as well as a workout plan which keeps me near my current weight but spreads it out more evenly. Anything you can offer would be greatly appreciated. I am hoping to go to the gym with a sense of purpose rather than just wandering around lifting random weights.

I was thinking lifting 3x a week and playing basketball 2x a week.

 

[COHunter]

You'll probably get 100 replies with 100 different pieces of advice so I may as well kick it off!! I've been lifting weights for over 20 years, and the easiest most straightforward weightlifting plan I've come across is the Body For Life plan. Look them up, they give execises, how to's and it's a comprehensive plan for both upper and lower body. However some of the best information from the program is it helps you actually PLAN your routine so you aren't wandering around the gym aimlessly.

***Disclaimer-- I am in no way affiliated with BfL I've just used it and had good success with it.

 

[closer]

I've been using the New Rules of Lifting plan, specifically the break-in program for the last several weeks. It provides full-body routines that you can do anywhere from 2-4 times a week, and the workouts change every 4-6 weeks to incorporate periodization concepts so that the body is forced to respond and adapt. There are several books in the NROL series. I bought the original, because it had a straightforward break-in program that I could get started with while I read through the rest of the material. I borrowed NROL for Life from my library - it is an excellent book, which breaks down the concepts even further and lets you pick exercises to customize the plans. The authors are coming up with a new book called NROL Supercharged, but I don't think this will be out until the winter. I'd start with the first two, it will give you enough to keep you busy for well over a year.

 

[Illadelphia]

These fad plans will not get each individual the same results. There are two specific exercises that will strengthen the neck muscles. Mainly seated shrugs. Heavier weight, no straps. The second, to a lesser degree are rack pulls.

 

[COHunter]

These fad plans will not get each individual the same results. There are two specific exercises that will strengthen the neck muscles. Mainly seated shrugs. Heavier weight, no straps. The second, to a lesser degree are rack pulls.

Not being argumentative, but I think those would serve to strengthen the shoulders and traps and not specific to the neck. If your YMCA has a machine that you can clamp your head into that works your neck back and forth and side to side that will truly work the muscles in the neck specifically without utilizing mainly shoulder/trap muscles. Used that machine quite a lot during football season in high school. Doing the shrugs and pulls will utilize neck muscles as a secondary/stabilizer muscle at best.

 

[Go West Young Man]

Don't focus on spot training, just work your whole body and your natural form will emerge.
If you have to have a tailor take your shirts in or out a bit, so be it!

 

[RichieRich3902]

The workout that worked best for me was eight years of football and three of ROTC, the helmet made all the difference. I don't recommend the ROTC workout

 

[Illadelphia]

Not being argumentative, but I think those would serve to strengthen the shoulders and traps and not specific to the neck. If your YMCA has a machine that you can clamp your head into that works your neck back and forth and side to side that will truly work the muscles in the neck specifically without utilizing mainly shoulder/trap muscles. Used that machine quite a lot during football season in high school. Doing the shrugs and pulls will utilize neck muscles as a secondary/stabilizer muscle at best.

The neck should never be forced into a machine that would keep it in a locked position. Same reason you shouldn't squat using the smith machine.

By hitting the upper traps you are more than secondarily reaching the neck muscles.

 

[xXClockwork]

Don't focus on spot training, just work your whole body and your natural form will emerge.
If you have to have a tailor take your shirts in or out a bit, so be it!

Oh yes. I didn't plan on just focusing on the neck. I thought I would add that goal as a note and see if anyone had specific pointers for that. By the way, I am hoping to do free weights. There is a machine room and a free weight room, but I have found in the past that both my focus and results are better with free weights. If that makes any difference in one's workout recommendation. I am just looking for some general health and strength.

 

[COHunter]

The neck should never be forced into a machine that would keep it in a locked position. Same reason you shouldn't squat using the smith machine.

By hitting the upper traps you are more than secondarily reaching the neck muscles.

It's actually not locked in, it's a stand up machine that you put your head into that provides resistance with hydraulic cylinders to specifically target the neck muscles. Never heard of not doing squats with a smith either... If your form is proper I've never heard of problems from it.

 

[Illadelphia]

It's actually not locked in, it's a stand up machine that you put your head into that provides resistance with hydraulic cylinders to specifically target the neck muscles. Never heard of not doing squats with a smith either... If your form is proper I've never heard of problems from it.

It's impossible to have proper form in a smith machine as it presets you on an unnatural angle. Stepping into, unracking the weight onto your traps, and going to parallell or lower is an ideal way to hit legs. I've never seen nor coached anyone who squated seriously using a smith. Across the industry it's pretty much a joke, but ymmv.

 

[COHunter]

You won't get any argument from me on the value of freeweight squats, just in my experience I've seen more bad form from those than Smith machines. Any machine/device/exercise is a joke in that industry, just depends on what rep or trainer you talk to. ymmv

I don't think anybody can go wrong with sticking to tried and true lifts and changing it up to try to confuse the muscles.

 

[Walker]

It's impossible to have proper form in a smith machine as it presets you on an unnatural angle. Stepping into, unracking the weight onto your traps, and going to parallell or lower is an ideal way to hit legs. I've never seen nor coached anyone who squated seriously using a smith. Across the industry it's pretty much a joke, but ymmv.

Been confined to the couch twice because of that Smith Machine at my "Y". I went to a different Y to use their squat rack just to see if it was the Smith or my form and i was able to squat more weight with the squat rack than the Smith. My problem is riding the track on the way back up. I lean against the bar and slide myself to the top. I've tried different stances (that's how i've been injuring myself) but nothing seems to work. I read an article where Phil Heath uses a Smith Machine during the off season but it's not for me.

 

[closer]

These fad plans will not get each individual the same results.

The OP asked for a general lifting and fitness plan. I responded with the NROL series. If you are familiar with it, and have a specific issue with that approach, then speak up. Otherwise, dismissing it off-hand with the pretense of an expert is not very helpful. There is no plan that will give each individual the same results, fad or otherwise.

 

[Illadelphia]

The OP asked for a general lifting and fitness plan. I responded with the NROL series. If you are familiar with it, and have a specific issue with that approach, then speak up. Otherwise, dismissing it off-hand with the pretense of an expert is not very helpful. There is no plan that will give each individual the same results, fad or otherwise.

He prefaced it with neck building. There are plenty of 5x5 plans out there that in my opinion are much better and do not cost what the nrol does. Bodybuilding.com has plenty of them.

 

[Illadelphia]

Been confined to the couch twice because of that Smith Machine at my "Y". I went to a different Y to use their squat rack just to see if it was the Smith or my form and i was able to squat more weight with the squat rack than the Smith. My problem is riding the track on the way back up. I lean against the bar and slide myself to the top. I've tried different stances (that's how i've been injuring myself) but nothing seems to work. I read an article where Phil Heath uses a Smith Machine during the off season but it's not for me.

I used it to train calves. Finding a 2inch board for elevation and taking full range my calves blew up and even with 300# + it was just a cramp on the inability to move while in the vertical position. Please be careful. My biggest gripe with it is if you go too deep in your squat, you can't dump the weight.


It is a great tool for upright rows though!

 

[Go West Young Man]

NROL doesn't cost anything

 

[Walker]

Yea they have a 2X4 they use for calf raises. I usually use the calf raise machine but i'll give the 2X4 a try since you liked the results.

I used it to train calves. Finding a 2inch board for elevation and taking full range my calves blew up and even with 300# + it was just a cramp on the inability to move while in the vertical position. Please be careful. My biggest gripe with it is if you go too deep in your squat, you can't dump the weight.


It is a great tool for upright rows though!

 

[closer]

He prefaced it with neck building. There are plenty of 5x5 plans out there that in my opinion are much better and do not cost what the nrol does. Bodybuilding.com has plenty of them.

See - its this kind of sanctimonious attitude that reminds me again why I post infrequently. Somehow I had expected better from B&B, but its not to be, so I'll just bow out of this thread. Hope the OP got what he was looking for.

 

[Pebcak]

It's impossible to have proper form in a smith machine as it presets you on an unnatural angle. Stepping into, unracking the weight onto your traps, and going to parallell or lower is an ideal way to hit legs. I've never seen nor coached anyone who squated seriously using a smith. Across the industry it's pretty much a joke, but ymmv.

Hey now easy there smith machines are great pieces of equipment. To hang your towel on.