Build Your Neck With Cables!

[@GVS]

Can tell this will save me months of experimenting, definitely a *must watch* for anyone looking to grow their neck!

[@Dan_K_Meme]

Hi love your stuff keep it up

[@TheRealGuywithoutaMustache]

I feel like nothing looks better than having an extremely thick neck and huge forearms, just that powerful and intimidating look

[@demmerfreak]

To bad forearm size are mostly genetics or fat-distribution based. All the men I see with huge forearms, who seem natural also have big guts. :/

[@TheCarloslucerna]

@@demmerfreak That is false, anyone can grow their forearms. Of course, maybe some would naturally be more gifted in such area but that applies to anything else!

[@maxeffortliftz1086]

@@demmerfreak untrue forearms are like any other muscle train them hard and smart and they have no chance but to grow

[@FJano12]

@@demmerfreak Agree depends on genetics.

[@FJano12]

@@maxeffortliftz1086 Good luck then

[@CharidemosPapageorgiou]

Last year I went from 15 to 17.5 inches following the neck program in naturally enhanced I really appreciate the advice you give man

[@AlexLeonidas]

Now that's what I'm talking about Harry!!!!

[@CharidemosPapageorgiou]

@@AlexLeonidas thank you man

[@LiamJesty]

You released this right before starting my mini home workout with the MMB Pro! Got to love the neck flex, it’s a game changer for sure.

[@AlexLeonidas]

Best harness on the market! Enjoy the neck gains Liam.

[@maxeffortliftz1086]

I got it too so badass

[@AlexLeonidas]

@Khalid Hey Khalid see kzbin.info/www/bejne/e4qWY4OPm96hj6M

[@EMDANAL]

@@AlexLeonidas are there health benefits you other from training neck? Better brain blood flow etc.

[@53Memati53]

@@EMDANAL possibly surviving accidents is pretty healthy

[@_Jocephus_]

Yo Alex, I just got into college and for the first time have access to more than a pull up bar and some dumbbells. I wanted to personally thank you for all your calisthenics advice that built the physique that will be the foundation from here on out. Bless brother.

[@Wchen21]

I like laying down on a seal row bench and using free weights with a neck harness. Your neck is doing almost 100% of the work since you're laying down. This really helped me actually feel my neck working. Also very humbling since you use much less weights.

[@freedomcanada8397]

I really like neck training with a sled. Neck training also seems to be helping with mind muscle connection with the rest of my body

[@jakethesnake1847]

Been doing cable neck movements using my neck flex for about 6 weeks and really loving it. I typically do them at the beginning of my workout 2-3 times a week.

[@jakethesnake1847]

How many sets a week would you recommend. I do 3x15 for curls and extensions. Then 2x15 for sides and 2x15 for side rotations

[@christheginga]

I had a left side neck dissection 3 years ago. killed the nerves in my trap and upper back, muscle atrophy killed my conference. Getting back into building it all back now, and was thinking today I need to work my neck. Great timing on the video and great video as always. Keep up the good work.

[@helveticastandard5657]

How is your neck strength these days?

[@TheStrengthClassroom]

I agree heavily with this. The bands are good but better suited for high reps

[@VicAzeredo]

Ok, you helped me alot with this video because I was trying to figure out the best angle for training the neck with bands, I tried diagonal high to low for neck curls the last time and it was very good, now you confirmed that it is indeed the best angle, thank you, gotta get that 20 inch neck.

[@PhilFitworldexposed]

Finally some more yoke videos

[@chrisberry2995]

MMB pro with a home cable system is my exact setup and I love it. So good for tracking progression and keeping consistent form. I also really recommend a webbing strap with a carabiner on each end rather than a chain - never get that clinking or one of the links catching/rubbing. Awesome topic Alex :)

[@AlexLeonidas]

Awesome to hear that Chris, and good tip regarding the webbing strap!

[@am33x]

How does the material feel? There's a newer one with fleece compared to pro which has neoprene. Not sure which would be more comfortable/durable.

[@chrisberry2995]

@@am33x The neoprene is absolutely fine and I can’t imagine you’ll really have any problems with it. If it’s on pretty tight and you’re working with reasonable weight, I’ve found it can leave a mark on your forehead for a bit after training which you might not get with the fleece? But I have no idea how the fleece feels or behaves to make a real comparison.

[@am33x]

@Chris Berry thanks! Yeah no idea how the fleece would compare however they say it's thicker, maybe it doesn't leave a mark. But still no big deal if it does.

[@THESYNTHBARD]

Nice s&m dungeon setup. For real though, I have a harness but rarely use it. Instead I'm hitting neck 6x/week with lying neck curls/extensions with plates. No issues with fatigue at all if you alternate daily with curls and extensions and I'm getting a solid 12 sets/week for both. Already up 1/2" to 17". I'll let you know where I'm at a year from now.

[@Rakyr]

When I got to 40kgs on the plate version, grip was becoming more of an issue, I found the cable forces you to use less weight and it is way more convenient setup wise. Got a 17 inch neck, aiming for 18 inches over the next 6 months!

[@Jan997]

How is it going?

[@Rakyr]

@@Jan997 It is going well man, i basically slowed the reps down to milk the weight as much as I can

[@Jan997]

@@Rakyr nice bro, just got my harness and am waiting for the weight to arrive home so i can start training neck as well. I have 16 inch neck atm

[@guhhhh]

neck hangs to failure helped me with a thick neck :)

[@vincentFGC]

😂😂😂😂

[@AlexLeonidas]

Mike the Machine Bruce actually hung himself as a demonstration of strength

[@PauIdenino]

Gotta get that weighted stretch and stretch reflex off the bottom

[@oliverbeck6839]

@@AlexLeonidas WHAAAAAT lmao i cant

[@deadsick95]

I’ve been waiting for this video! Was wondering how to do neck curls specifically as I’m doing 60kg for sets 30 with the plates dangling behind me. I know it’s not ideal but it has given me good gainz. This cable set up will make my life a hell of a lot easier though !

[@perseverance4289]

I purchased the MMB pro neck flex months ago and so far loving it. It is the best neck harness I've had and the straps doesn't snap like other harnesses I've had.

[@AlexLeonidas]

I feel you brother, especially on the snapping part! I once had a cheap harness BREAK off my head, and since then I was like.. never again.

[@alexrandazzo195]

This might just be something that happened to me but before I started doing neck training I'd pretty frequently get neck tweaks but ever since I started nothing. Literal years now 0 pain 0 tweaks!!! Having a big thick neck isn't only good for looking yoked if you have a previous neck injury or tweak it can further prevent injury just from strengthening your neck.

[@mattaoespencer5339]

If anyone here has a power rack at home. I highly recommend you check out the Titan 4 way neck machine that attaches via the power rack. I use it on my 3x3 ethos rack and is really effective for hitting all angle of the neck especially the sides. It also is pretty inexpensive at 144.97 shipped.

[@F_Yale]

How essential do you think side extensions are?

[@LucasDimoveo]

The thumbnail looks like you were dying and I can't unsee it. Like some *ucked up unintentional jumpscare.

[@wasd4542]

Me and my friend always get people laughing at us for training neck at the gym. We honestly feel bad for them that they find it THAT funny.

[@What-he5pr]

Lol as if you're only allowed to train a narrow subset of your muscles. 😂

[@akkk2]

Hey Alex, i dont know if you are reading this but i just wanna honestly thank you from the bottom of my heart for bringing all of the information and knowledge to the internet and for always giving me hope and motivation to heal and prevent injuries and make real progress in both size and strength :)

[@pahwraith]

Brazilian jujitsu makes my neck huge. Mostly because theres people pulling and pushing on your neck a lot. And you use it when bridging with someones bodyweight on top. Its why wrestlers also have huge necks.

[@pavelborisov515]

Thanks, very helpful with my neck instability

[@barbellsamurai8014]

Alex can you do a video on your pulley system? how much weight can it handle?

[@levirichardson8505]

I think that rotational neck flexion is probably best for injury prevention. I've gotten tension headaches during times when I ignored neck flexion, but nothing bad has happened to me during times of ignoring neck extension.

[@KindredEmotions]

This was the video I needed. Starting my neck journey this year.

[@Leexdd]

Hope you're well and good despite the snow storm in your area!

[@Trajce_Hybrid]

Hey alex love the neck videos. The first 6 months i didnt notice any diffrence but after learning that i was doing the form wrong and fixing everything i noticed very quick results. Havent measured my neck but it has a vein and even friends and family notice it

[@HocDolliday]

I’m the only guy I’ve ever seen at the gym doing neck training on the cables

[@monkeyb1820]

I took it to the gym a few times. No one really cared. Really the most annoying aspect is how the forehead pad will leave a mark for a little while. I put a folded up paper towel over it, figuring that maybe it would help.

[@monkeyb1820]

I haven't quite gotten brave enough to bring my neckflex to my gym, but I'm getting closer. It's not a hardcore gym, more of a 'community center' type gym...but the black elastic band it comes with is pretty good for many basic movements...

[@brokenverdict9995]

I started training my neck 3 months ago. I started at 15 inches I’m now at 16.5 inches. I want 18 by the end of the year but idk if I am too ambitious. I wouldn’t settle with 17 inches tho I defo want more than that. Bull dog neck is loading

[@AlexLeonidas]

Amazing man!!!! Definitely going to crush 17-18 inches.

[@nickst0ne]

Due to lack of equipment, I have been using a pull up bar + elastic band, and holding the band with my hands pressed on forehead. It's ok... Though having a harness would make it much more comfortable.

[@yashbarve362]

Banded Neck curls and extensions have been super convenient for at home Neck gains

[@helmutkrusemann9194]

Thank you very much for sharing so much valuable content. I appreciate you

[@flightevolution8132]

My neck responded unbelievably well to basic stimulation. I did 3x15-20 laying down on my back while head is elevated neck curls and saw nearly an inch gain in neck circumference in 2 weeks. I've completely stopped training it at this point as my frame looks proportional.

[@atp28218]

Just started neck training I have a 14 inch pencil neck can’t wait to see results!

[@DavidDoingLife]

I use the high bench method. I've already added almost an inch on my neck from 16-16.75" in a few months!

[@BrawnyKingFitness]

Build a thick neck and always look up, just like Mike The Machine Bruce says.

[@azizkash286]

Alpha Destiny can you please make a video about Neck Training myths. We need to clear the stigma about this style of training. Thank you

[@MJ-rr4hd]

so looks like there's not many effective variants to train neck. this is my best bet. thanks for the tutorial

[@gabbrthedabbr]

These type of thumbnails look really good

[@Ryan-qx4wh]

I just listen to metal and head bang literally every day. Neck calisthenics lol

[@CharidemosPapageorgiou]

Definitely gonna use that side neck variation I've always found Cable neck side raises a bit uncomfortable

[@johnmclaughlin4802]

Good one brother ! Thanks

[@monroenc200]

I have a neck hardness and I use gallon jugs with rocks in them

[@AlexLeonidas]

Pretty cool bro! Makes for an efficient home training setup.

[@sumerig4423]

Alpha destiny underrated channel always giving us great content

[@absidyabsidy2727]

Should you do more neck curls or extension to correct forward neck posture?

[@AlexLeonidas]

I've always said neck curls but some people argue the opposite. Honestly if you're doing both, strength will even out to where it's supposed to be (kind of like comparing chins & dips) and so will the imbalance.

[@ShadowQuik]

I think it’s extension because the muscles on the back of the neck are what pull your head back. If they’re weak your head leans forward

[@AleArno9]

Never thought about it, might give it a try

[@aaronc5582]

Was going to buy one but they only accept PayPal fyi. Screw PayPal.

[@Cuzjudd]

Thumbnail seemed like something from a horror movie

[@AlexLeonidas]

🤣🤣🤣

[@Cuzjudd]

Still clicked 😏

[@queirais]

I might need to buy a harness because the lying curl and extensions fucks me up, I get dizzy and feel like I'm gonna throw up, especially on the lying neck extension.

[@lacanian_lifter]

What's your watch there? Looks good

[@Muhammad-ou9wh]

I dont have this type of equipment but wrestler bridges and towel neck curls are pretty good 👍

[@balasaravanan500]

Thank you very very much my man 🤝

[@Exodus26.13Pi]

Resistant bands

[@basedabdu8653]

I also have the neck flex. I have a plate-loaded lat tower which is a pain to load since I’m really tight on space. The device itself is pretty good tho. It can be a bit uncomfortable for people with long hair but it’s safe & secure which is what really matters

[@Niborino9409]

Been wanting to try this with resistance bands but the strength curve seems way different. Ah, you covered that at 5:02

[@harharmhadev3021]

Thanka Alex my neck is now 18 inches .Alex can you make a video on mace training???

[@Oldtimenattylife]

Neck bridges are by far the best in my experience do them and do floor presses at the same time for some crazy neck gains

[@nrlift]

What are your thoughts on the Iron Neck, assuming cost isn't an issue. Great video as always.

[@stevantrbojevic]

Interesting video, I'll try this for sure! I'm quite interesting in your nutrition, is full day of eating something you plan on recording in the future?

[@cameronkamber6137]

I like your cut G

[@davidlane949]

Hey Alex, have you ever thought of releasing some merch, nice simple long sleeves, 3/4 shirts? Might not be your objective but brother if there’s anyone out there who deserves more success is you bro, genuinely feel like you care about us unlike some fake ass fitness gurus

[@innovatixn99]

How long should it take to increase neck size? I went from 15 to 17 inches in 11 months. Is this ok?

[@AlexLeonidas]

That's damn good!! Well done brother

[@Stickystickmen123]

I’m still fairly skinny but focusing on growing my neck has been like a cheat code, it really does make you looking more yolked haha.

[@Goldensphinx]

Man eventually I’ll be able to afford one! Right now I’m just stuck with free weights which is still good!

[@corenko]

Alex, what's your opinion on neck training and sleep apnea connection?

[@Anglo_Browza]

I was trying this last night but the attachment not quit same, what’s that one called? I need to buy own

[@shaer6]

Great content as always and what watch do you have ? G-SHOCK something am guessing

[@pterpsvin8887]

Amazing video

[@BIG3BEST]

l have lower upper cable station will work good?

[@JivecattheMagnificent]

Yeah I've tried using the neck harness, and tbh for me it just sucks. Like, I have a lot of hair (dreaded), and it just makes the whole thing such a pain. I'm using the SSB a lot, and feel I get a lot of neck engagement from that, and from the standard stuff like heavy deadlifts. Occasionally I'll do some plate curls or extensions, too, but yeah the harness is out, sadly.

[@phx-b]

Great video Alex! I’ve really been wanting to improve my neck gains so I used your video on neck training with plates to start and they’ve grown from 15 to 16.5 inches in a couple months. After watching this video I wanted to ask, do bands have the same effect as cables? Thanks for all the OG knowledge!

[@robk9480]

Hey Alex, what about range of motion when doing curls? Do you agree with the concept that you should have your chin tucked in all the time? I think the way you do it in this clip is more "open" - you tilt your head back. I feel the neck only when I do it whithout tucking the chin. Is it to risky for heavy loads? Thanks

[@TheColdestCrowBG]

What about bands?

[@AlexLeonidas]

Bands are great, but if you don't want to use very high reps the cables are the next best thing for similar movements.

[@TheColdestCrowBG]

@@AlexLeonidas Love your vids bro.

[@NVFSS]

Good option but just harness extension plus neck curls with plates will be enough, dont over complicate stuff

[@jack8998]

I have a 16” neck maintained with 1-2 sessions a month but my calves are atrocious. Would greatly appreciate a video dedicated to those suckers, need to build them for those summer nights

[@andrewkelso3380]

Anyone know how to find out when the next live Q&A is?

[@mastrblastr02]

Do you guys experience muscle memory with the neck muscles? Let's say if you had a huge neck before and lost it, you gained it back quickly through the muscle memory like other muscles?

[@darkhacker8747]

All muscles are the same. Of course the muscle memory applies to the neck aswell

[@mastrblastr02]

@@darkhacker8747 Freakin awesome man, everyone should train the neck!

[@GornubiusFlux]

You ever do jump rope for cardio Alex? I find it's incredible and the easiest, most fun form and it's great for building your calves and hamstrings.

[@AlexLeonidas]

I used to do jump rope and rebounding but these days I prefer burpeee workouts, jogging, and 30 minute boxing workouts.

[@eritreanblackpanther7946]

If I'm doing neck curls on the edge of my bed, how do I know when it's time to start adding weight.

[@Bigbiceps301]

Once you get around 50 reps I would say it’s safe to start adding weight

[@enigmatic7665]

What would you recommend for someone who doesn’t have this set up? My neck is a strong point, but I would like to bring it up. Cuz my philosophy is if it’s gonna grow easy grow it as much as you can.

[@unknownsource4359]

I tried buying that MMB PRO neck harness but they out of stock till February

[@Smexyyellow]

Is this safe if you have a bulge disc/hernia in your cervical?

[@charleslozano5433]

Whay weight should I be wrist curling for big forearms ?

[@MrJamesdryable]

I use bands on my clothesline. My neighbours think I'm training to agree.

would you say that cables are superior than all for the neck ?

[@am33x]

Is the ballistic kevlar worth it compared to pro? Fleece vs neoprene not sure what to get.

[@bsjbrandon7075]

Hey Alex, I wanted to thank you for all of the awesome content you make, have seen great results thanks to it. I also wanted to ask you if there are any risks due to whey protein consumption over the long run (up to decades).

[@VenomCruster]

I just bought the Ballistic Kevlar over the MMB Pro, did I make a good choice?

[@monkeyb1820]

it's a good product. How are you liking it. The top two models have the dogears and come with a chain.

[@VenomCruster]

@@monkeyb1820 haven't used it yet, but it seems solid

[@HIB801]

Hey Alex, does a more muscular neck do good, bad, or neutral effects for sleep apnea?

[@davidrtrains]

The thing keeping me from really trying to put an inch or two on my neck is the fact that I'm hearing that if you stop training it the gains COMPLETELY go away. Is this true? In example, when I stopped training for years, my gains mostly remained, especially my chest.

[@AlexLeonidas]

You won't lose ALL the gains but it'll definitely shrink a ton of you do zero work. That said it's easy to maintain and muscle memory kicks in quickly when you train it again.

[@ShadowQuik]

Yeah that’s what I notice for neck and forearms, they shrink pretty fast if you stop/reduce direct work or go into a cut

[@hussainthebane]

Are neck curls sufficient? I heard if you have forward neck posture just doing neck curls is best.

[@claybowman1242]

Is static work good for the neck? Is a neck sled pull an option like the fat grip curl of leg exercises? Can you use weighted stretching on the neck? I’ve never trained it before but I find it intriguing

[@bilbobaginutopi2284]

This appeared out of no where and I just bursted out laughing, but who cares when you're making gains.

[@Derwynn]

Will neck training reduce neck fat?

[@samuelvisser5772]

Alex, i heard that cutting as a teen is bad, so i’m doing a winter bulk, but i wanna be a little bit leaner in the summer. Is this recommended or not and to what extend? I don’t wanna be schredded, i just want a little less fat. Curently between 15-20 percent bodyfat.

[@Bigbiceps301]

You will be fine man ur body will adjust to however many calories you eat on a deficit