Posted: 9/22/2009 1:29:21 PM EDT
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I'm currently having trouble passing the Army's Height/Weight, Tape test...I'm not super fat, and pass every event in the APFT (besides HT/WT)
I need a work out plan that will increase my neck circumference in order to lower my body fat. (if you don't know, in the armys tape test, they take age, height, and measurements around stomach and neck, plug it into a formula and 'poof' there's your body fat.) currently, my neck is 15.5 inches, and in loosing weight, it's coming off of my neck instead of my gut... So, what to do in the gym, or anywhere else that will get my neck swole. Thanks, Tom |
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THE man who said bridges is 100% correct.
There is no substitute for this, how do you think Mike Tyson got his 20 inch neck? ––- Bridges Ever wonder how wrestlers have huge necks –– bridges But its not something that is very easy to learn. I have a neck harness that I strap weight on to. You can also lay on a bench take a 25 lb plate or 45 lb, place it on your forehead (towel between weight and skin if you want) and extend your neck back then use your neck muscles to extend it up. Kind of like a bicep curl except you are using your neck Also deadlifts and trap work will help it out slightly, but you want direct neck work. |
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Quoted: Neck bridges. http://www.bodybuilding.com/fun/drobson21.htm  |
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Neck bridges. http://www.bodybuilding.com/fun/drobson21.htm http://www.bodybuilding.com/fun/mahler19abig.jpg Couple that with a training partner doing spin drills trying to force your head down. You'll get a bull neck in no time. |
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If we're talking about the APFT here...Work out your neck for 10-15 min right before you get taped. This will put an inch or so on.
What i do is place my hand to my head to provide resistance while I move my head in the 4 directions, 1 direction at a time. About 3 seconds of resistance per rep with constant motion works for me. |
| Mine was around 18'' when I was wrestling a lot. Big emphasis on neck bridges, back and front, and holds. Holds are where you straighten your body out with only your head on a couch or a partner's knee and hold for time. Putting a plate on your forehead was a good one too |
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Heavy shrugs, barbell and dumbell. And upright row with barbell using a close hand grip. I've never experimened/trained with neck bridges. But doing heavy dead-lifts and shrugs (emphasis on the shrugs) did put an inch on my neck. Well the exercises you did are secondary workouts for the neck. If you target your neck directly youll see huge amount of gains. But most average gym goers dont workout the neck unless its for a specific sport where your neck is used a lot. Quoted:
Interesting thread. I don't think I've ever thought of working my neck. Might have to start.  You have to take someone with a huge neck seriously!! 
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Quoted: Quoted: Interesting thread. I don't think I've ever thought of working my neck. Might have to start. How do I get good neck peaks???? cuz I wanna get HOOOGE brah!!! My bicepts is looking good, but now I think my neck is too small.  ATG squats help brah. Also don't neglect ur tricepts cause you don't wanna get less swoll. No homo. |
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This way of measuring is so F'n retarded....high standards are great, but damn how is this even remotely accurate? (hint: it's not) I know. I had the same problem as the OP and I had to do the fat boy test at MEPS (step aerobics for 5 mins and 15 pushups) so they gave me a waiver cause I passed it. I have a really scrawny neck even though I have large traps (I'm going to have to try those bridges, I have never heard of them). The tape test put me at like 28% body fat, but a simple fat caliper put me at about 17% around the same time. Even my recruiter was completely surprised that I failed the tape test, and then he looked at my neck, and said "oooohhhh." 
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