How to Build a Strong Neck | Dr. Andrew Huberman | The Tim Ferriss Show

Summary

The 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

00:00

💪 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.

05:00

🚫 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.

Keywords

💡Network

In the context of the video, 'network' refers to the neck muscles, which are crucial for posture and overall body strength. The speaker emphasizes that a well-developed neck can prevent injuries and improve one's physical presence. For instance, they mention that a strong neck contributes to a better posture and the ability to maintain eye contact during conversations.

💡Posture

Posture is the way a person holds their body while standing or sitting. The video discusses how training the neck can significantly improve posture, leading to a more upright and confident stance. The speaker gives an example of how training the neck can make it easier to look people directly in the eye when speaking to them.

💡Neck Machine

A 'neck machine' is a piece of exercise equipment designed to strengthen the neck muscles. The speaker mentions purchasing a four-way neck machine from Amazon, which they use to train their neck muscles. This device is part of their routine to maintain a strong and balanced physique.

💡Balanced Strength

Balanced strength refers to the even development of muscle groups to prevent injuries and promote overall fitness. The video script mentions that proportions and balanced strength are important to avoid looking disproportionate, such as having a large upper body with a small neck, which is aesthetically unappealing and potentially harmful.

💡Injuries

Injuries are physical damages or strains that can occur during physical activities. The speaker in the video talks about how a strong neck can help prevent injuries in various sports and daily activities, like car accidents, by providing a stable and strong upper spine.

💡Aesthetics

Aesthetics in this context refers to the physical appearance or look that one desires to achieve through exercise. The speaker discusses how certain exercises, like neck training, can affect one's appearance, and how some women might prefer to avoid a larger neck for aesthetic reasons.

💡Manual Resistance

Manual resistance is a training method where a person applies force manually to provide resistance during an exercise. The video script suggests using manual resistance, such as pressing on the head with a hand or using a towel, to train the neck muscles slowly and effectively.

💡Confidence

Confidence is a feeling of self-assurance and belief in one's abilities. The speaker links physical posture to psychological confidence, stating that having a strong neck and good posture can make a person feel more confident and embody a stance that reflects this confidence.

💡Martial Arts

Martial arts are a variety of combat sports or self-defense systems that involve physical, mental, and often spiritual training. The video mentions that a strong neck is beneficial for those practicing martial arts, as it provides additional protection during physical confrontations.

💡Mobility

Mobility refers to the ability to move freely and easily. The script highlights that neck training can improve the mobility of the neck, which is important for overall neck health and can also alleviate issues like headaches and improve circulation.

💡Rotational Aspect

The 'rotational aspect' refers to the ability to rotate or turn the neck from side to side. The speaker mentions that neck training not only strengthens the neck but also improves its rotational mobility, which is essential for activities that require frequent head turning.

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