Are you looking to build a stronger, thicker neck, improve your cervical mobility, or eliminate upper back and shoulder stiffness? In this video, I break down my complete 1-year neck strength training plan using both a neck harness on a cable pulley stack and the Iron Neck!
What You’ll Learn in This Video:
The Strength Curve Explained: Why using traditional weight plates for neck training leaves tension on the table and why cable pulley setups provide ideal continuous resistance.
Neck Anatomy & Key Movements: Detailed breakdowns of neck flexion, extension, lateral flexion, and rotation.
Equipment Setup: How to set up and safely use the Gymreaper neck harness and the Iron Neck.
Training Program & Frequency: Optimal set volume, warm-up protocols, and rest periods to safely build muscle without overtraining.
The Neck Workout Routine Setup:
Frequency: Train every 72 to 96 hours.
Neck Flexion (Cable Harness): 2 Sets (Focus on full range of motion under control; chin to chest).
Neck Extension (Cable Harness): 2 Sets (Focus on controlled extension; head back under tension).
Neck Rotation (Iron Neck or Cable Band): 1 Set of 10 reps per side.
About Jacob Zemer Coaching:
Want to transform your body, build custom workout programs, and reach your goals with structured guidance?
My coaching program focuses on customized macros (calories, protein, and fiber), individualized exercise programming with an app featuring over 1,000 video tutorials, personalized cardio/step goals, and preventive health guidance based on your lab work.
📲 Learn more or apply for coaching: jacobzemer.com
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