How to Build a Strong Neck | Dr. Andrew Huberman | The Tim Ferriss Show
Summary
TLDRThe speaker emphasizes the importance of neck training for overall health, injury prevention, and improved posture. They share personal experiences and recommend using a four-way neck machine for balanced strength. The speaker also suggests that strong neck muscles can enhance confidence and psychological well-being by promoting an upright stance and direct eye contact. They advise caution with the machine to avoid injury and offer alternative methods like manual resistance for those seeking a less bulky neck appearance.
Takeaways
- 🔍 The speaker can easily tell if someone needs neck training by observing the neck's length and posture.
- 💪 A strong neck is crucial for a strong spine and helps prevent injuries.
- 🧠 Training the neck can positively affect one's psychology and posture, making one stand and sit more upright.
- 👁️🗨️ Improved neck strength makes it easier to maintain eye contact and enhances overall presence.
- 🏋️♂️ The speaker recommends starting with a four-way neck machine for neck training, cautioning against aggressive training to avoid injury.
- 🏋️♀️ For women, neck training is essential for strength and joint protection, but lighter weights are suggested to avoid an undesired aesthetic.
- 🤸♂️ Neck exercises can help with posture, circulation, and mobility, especially beneficial for those who spend long hours in front of computers.
- 🤸♀️ Manual resistance with a towel or hand pressure can be an effective neck training method.
- 🚫 Excessive upper trap work and a large neck can detract from the female aesthetic for many women.
- 💡 Neck training can increase confidence as an upright posture reflects a strong psychological stance.
- 🤗 The speaker emphasizes the importance of neck training for overall health and well-being.
Q & A
How can you tell if someone needs neck training?
-You can tell if someone needs neck training by observing the alignment of their neck and head. If their neck appears proportional to their head and not too small or weak, they likely don't need as much neck work.
Why is a strong neck important for overall health?
-A strong neck is crucial because it supports a strong spine, especially the upper portion. It also enhances posture and presence, making it easier to maintain eye contact and stand upright, which can improve confidence and reduce the risk of injuries in sports or accidents.
What psychological benefits does neck training provide?
-Neck training can improve posture, which in turn affects one's psychological stance. Standing upright and being able to look people in the eye can increase confidence and project a stronger presence.
What kind of equipment is recommended for neck training?
-A four-way neck machine is recommended, which can be purchased online at a reasonable price. It's important to start with lighter weights and gradually increase to avoid injury.
How should one approach neck training to avoid injury?
-One should start with lighter weights and perform the exercises slowly and carefully, especially when getting into and out of the movement. It's also important to use proper form and possibly have a spotter or trainer to assist.
What are some exercises mentioned in the script for neck training?
-The script mentions lying on the side with a weight on the forehead, lying on the stomach with a weight behind the head for head raises, and performing neck rotations to improve mobility.
How often should one perform neck training?
-The script suggests that neck training should be done regularly, as neglecting it for a week or two can lead to postural issues and other physical discomforts.
What are the potential physical benefits of neck training mentioned in the script?
-Potential benefits include fewer headaches, better circulation, improved mobility, and protection of the joints, especially for those involved in sports or activities that require a strong neck.
Why is neck training particularly important for women according to the script?
-Neck training is important for women to maintain strength and protect the joints. However, it's advised to use lighter weights to avoid an aesthetic that some women might not prefer.
What is the significance of using a towel when performing neck exercises?
-Using a towel when performing neck exercises, such as wrapping a weight in a towel before placing it on the forehead or behind the head, can provide padding and prevent direct pressure on the skull, reducing the risk of injury.
How does the script suggest manual resistance can be used for neck training?
-Manual resistance can be applied using a towel or just hand pressure on the head, performing the movements very slowly, which can be an effective way to strengthen the neck muscles.
Outlines
💪 Importance of Neck Training
The speaker emphasizes the significance of neck training for overall strength and posture. They note that a strong neck contributes to a strong spine, which is crucial for maintaining good posture and avoiding injuries. The speaker shares their personal experience with a four-way neck machine purchased from Amazon, cautioning about the importance of starting with lighter weights to prevent injury. They also discuss the psychological benefits of training the neck, such as improved confidence and the ability to maintain eye contact during conversations. Additionally, the speaker highlights the aesthetic and functional benefits of a strong neck, especially in sports and daily activities, and suggests specific exercises like plate raises for targeted neck training.
🚫 Aesthetic Concerns in Neck Training
The speaker addresses aesthetic concerns related to neck training, particularly for women who may want to avoid developing a larger neck. They suggest that excessive upper trap work can lead to rounded shoulders, which is generally undesirable. For men, a strong neck is considered essential. The speaker also touches on the psychological impact of physical posture, arguing that an upright stance can boost confidence and that this is supported by a well-trained neck. They conclude by reiterating the importance of neck training for both aesthetic and functional reasons.
Mindmap
Keywords
💡Network
💡Posture
💡Neck Machine
💡Balanced Strength
💡Injuries
💡Aesthetics
💡Manual Resistance
💡Confidence
💡Martial Arts
💡Mobility
💡Rotational Aspect
Highlights
Importance of a strong neck for overall posture and spine health.
Training the neck can improve one's psychology and confidence.
Proper neck posture helps in maintaining eye contact and direct communication.
A strong neck can prevent injuries in sports and daily activities.
Balancing proportions in body training is crucial for avoiding injuries.
Aesthetics should not compromise the functional strength of the neck.
Using a four-way neck machine can be an effective and affordable way to train the neck.
The importance of starting with lighter weights to avoid injury when training the neck.
Training the neck can lead to better circulation and fewer headaches.
Neck training improves mobility and rotational movement of the head.
Manual resistance with a towel can be an effective neck training method.
Neck training is essential for both men and women for strength and protection of joints.
Excessive upper trap work can negatively impact the female aesthetic.
A strong neck contributes to a more confident and upright stance.
Physical stances can influence psychological stances and vice versa.
Training the neck can help maintain good posture even when not actively training.
Neck training should be done at the end of a workout routine for best results.
Using a plate wrapped in a towel for neck training can work the obliques as well.
Doing neck raises on the stomach with a plate behind the head can correct postural issues.
Transcripts
foreign
I can tell very easily looking at
somebody
whether or not they need Network or not
if your neck kind of comes down right
where your jaw is you don't need to do a
lot of neck work yeah right you don't
look like a head placed on top of a
little neck your neck is actually you
know layered Hamilton's neck is out to
the lobes of his ears genuinely yeah
yeah Danny Way great skateboard too he
trains is not quite like broke his neck
certainly yeah yeah years ago so having
a strong neck why is that so important
well it's important because you want a
strong spine and it's the upper portion
of your spine the other thing that I
notice that it does is it completely
changes my psychology to train my neck I
just naturally stand more upright yeah I
find it easier to look people in the eye
it's not hard for me to look people
directly in the eye when I speak to them
but I find I just have like my posture
and presence is just better in a chair
or standing when I train my neck and I
think it's because my head isn't let's
just use the word again it's not you
know flaccid falling of the chin towards
the chest that word just freaks
everybody out you want flaccid feet you
don't want to floss the neck
so network is very important how do you
work in it
I actually recently bought I've been
thinking about it for decades I bought a
four-way neck machine and it's actually
I got it you got the full forward I was
gonna get like a hammer or one of these
giant Contraptions I actually bought and
look do your homework folks because you
can hurt yourself on these things if you
get too aggressive too quickly
I bought a four-way deck machine on
Amazon for 350 bucks I was like you know
what let me try this before spending
like five grand
works great yeah yeah nothing fancy but
you have to worry proportions I mean why
do I say this it's not just about
Aesthetics it's about in general balance
proportions are synonymous with balanced
strength which is synonymous with not
getting injured yeah you know one of the
things that looks ridiculous and frankly
is ridiculous to see these guys with big
delts wide shoulders you know long
clavicles and their head is placed on
this little popsicle on a stick well and
they look especially ridiculous there's
no other word for it in street clothes
yeah you see you know like this it looks
mutant
and not in the good sense so strong neck
is great strong neck has helped me also
avoid injuries in a number of sports
it's life insurance if you do anything
any kind of martial art where you drive
a car you know I've been rear-ending a
car and felt fine you know a little bit
of neck soreness but train the upper
spine and lower spine so I do some neck
work at the end and the way I do it is
take a plate wrap it in a towel so you
know with an imprint of the
weight number on your forehead and I
usually lie on my side and I'll do it
somewhere in the 10 to 15 repetition
range I'll usually do one light warm-up
and then three works out how do you hold
it on your head
with your hand on your side it also
works your obliques somewhat you're on a
bench or on the bench yeah you have to
be careful you know especially getting
into and out of the movement that's how
you often get injured and then I'll lie
on my stomach and this is probably the
most important one and I'll put the
plate behind my head again wrapped in a
towel and do
head raises so this is the opposite of
the text
neck you're trying to get your head
sitting on top of your shoulders as it's
supposed to because everyone now is kind
of bent over in this kind of C shape and
no one's nerdy enough except my good
friend Brian McKenzie who cares enough
about his posture shout out to Brian
he's amazing work and breath work and
Human Performance he when he texts he
uses his phone up near his house
no one else does that Ryan so the neck
work comes at the end but is absolutely
critical and whenever I don't do it for
a week or two out of laziness or or just
some other reason I start getting
postural things you start noticing
elsewhere in your body I find and this
could just be I don't think it's Placebo
because it's not something that I expect
or maybe it is now but not initially
fewer headaches just better circulation
yeah and
better Mobility also especially if
you're spending a lot of time in front
of a computer my my rotation
even though I'm not actively training
with resistance the rotational aspect
Left Right turning your head the
mobility of the neck sort of in all
dimensions and the movement of the head
seems to improve as well for me and for
folks just one option I want to throw
out there if you train with someone or
can train with someone manual resistance
with a towel someone said with a towel
or just like pressure on the head and
doing it really slowly like super slow
style kind of like 10 seconds 10 seconds
is very effective also I can't overstate
the importance of neck training now for
women who often don't want the aesthetic
of a larger neck yeah just use very I
would say lighter weights or or hand
based resistance you still want that
strength in balance
some women might want a big neck but in
general the two things that can and you
can put some of this Hamilton that's my
type oh it's done just putting it out
there ladies
one thing that in terms of Aesthetics
the two things that I think can really
throw off the most commonly desired
female aesthetic by women from what they
tell me because I trained with a number
of women is
excessive trap work upper trap work
because rounded shoulders and then
larger neck some people might want that
but in general that tends to be avoided
for guys I think that the network is you
know it's a it's so essential and for
women it's essential for a strength and
and protection of the joints reason I
will also say this and anyone who wants
to challenge me on this will do it
accordingly it actually increases your
confidence and the reason is when you're
upright you embody a different stance
I'm a big believer that the physical
stances we embody have everything to do
with the psychological stances we embody
and vice versa it's not just about
standing up straight being able to stand
up straight look people in the eye is
something that is assisted by actually
having a head that that isn't flopping
forward all the time oh yeah so this is
a real thing from a number of
standpoints
Weitere ähnliche Videos ansehen
What Nobody Tells You about NECK Training | Build Thickness Safely!
Neck muscles (with actions and labels)
Posterior neck muscles
How to Structure your MMA Training like a PRO (Even if you're a Beginner)
How to Build a Perfect Physique AT HOME (no bs guide)
How to Fix Your Posture in 4 Moves! (PERMANENTLY)
5.0 / 5 (0 votes)