Exercises for a long lean neck? What not to do?

mimi337

I love weight lifting (strong lifts 5x5 and some accessory stuff as well) but since I am small and naturally have a very tight neck I realised I don't want to challenge that area at all -- the last thing I need is a shorter neck! Aside from not doing any trap work, what else does anyone recommend? I guess i could go back to those pop physique/ballet/barre type classes but it seems like that's overworking my muscles if I'm already working out three times a week.

I am a small female ps not a dude who wants a big neck. All suggestions welcome!

delicious_cocktail

I love weight lifting (strong lifts 5x5 and some accessory stuff as well) but since I am small and naturally have a very tight neck I realised I don't want to challenge that area at all -- the last thing I need is a shorter neck! Aside from not doing any trap work, what else does anyone recommend? I guess i could go back to those pop physique/ballet/barre type classes but it seems like that's overworking my muscles if I'm already working out three times a week.

I am a small female ps not a dude who wants a big neck. All suggestions welcome!

I'm a male, and I've been barbell training and bulking for months - my muscles have gotten fairly large all over. I have great definition and things are really shaping up.

One thing that's always bothered me is my somewhat slender neck. And you know what? Even after working my tail off - successfully - to build muscle, that poor thing is still a 16-incher. No change at all. My traps have gotten bigger for sure, but sadly, the neck is the neck.

I imagine some pretty specific exercises need to be undertaken to increase my cervical girth, and I haven't stumbled on those yet despite working my tail off.

If you find one, let me know :flowerforyou:

Sarauk2sf

You will not make your neck thick.

If you want to make sure you so not give the illusion of a shorter neck by increasing your traps, firstly, being a female, you will not increase them much at all, especially if you are at a deficit. However, if you are really worried, just lay off trap work and keep your reps for lifts that indirectly impact your traps low.

The main compound lifts that does hit traps more than others are deads and OHP. You only do 1 x 5 for deads on SL, so that is low volume anyway. For OHP, if you are worried, just reduce volume on those to say 3 x 5.

mimi337

Thanks Sarah. I can't give up my deadlifts though...I just hit 95 lbs! OHP definitely hits traps too much.
Mr. Delicious, you're lucky you have a slender neck.
Me losing some weight and keeping my shoulders down will also keep me from looking like a munchkin. Thanks again, m

ArroganceInStep

Thanks Sarah. I can't give up my deadlifts though...I just hit 95 lbs! OHP definitely hits traps too much.
Mr. Delicious, you're lucky you have a slender neck.
Me losing some weight and keeping my shoulders down will also keep me from looking like a munchkin. Thanks again, m

For what you're talking about don't do vertical pressing or inverted pulling. It will create a muscular imbalance in the long run which would be more unsightly than visible muscles on your neck and shoulders.

Fullsterkur_woman

For what you're talking about don't do vertical pressing or inverted pulling.

Hey ArroganceInStep, I get the vertical pressing, but what do you mean by inverted pulling? Like upright rows? I've got hypertonicity in my upper trap/neck, so I do lots of mobility stuff to counteract that, but I ain't about to give up my deads! :laugh:

ArroganceInStep

For what you're talking about don't do vertical pressing or inverted pulling.

Hey ArroganceInStep, I get the vertical pressing, but what do you mean by inverted pulling? Like upright rows? I've got hypertonicity in my upper trap/neck, so I do lots of mobility stuff to counteract that, but I ain't about to give up my deads! :laugh:

I was mostly talking about shrugs, but uprights to a lesser extent. I'd talk to your doctor about what you should/shouldn't be doing.

Fullsterkur_woman

I was mostly talking about shrugs, but uprights to a lesser extent. I'd talk to your doctor about what you should/shouldn't be doing.

:laugh: Shrugs are the last thing in the world I need! Good advice in general. My doc is pretty awesome, but even she's got her limits when it comes to what I should/shouldn't be doing. I have an Airrosti therapist and a really fantastic trainer, but I'm always in for learning more stuff. Thank you!

neandermagnon

I have really big traps for a woman, it's genetic, and I've always had them. I used to not like them very much, then I chose to like them. I spent ages trying to bulk up my delts to balance out the traps (big traps... small delts... not what I wanted) - but since doing stronglifts, including doing the overhead press for the first time ever, plus eating at a surplus, my delts got bigger, and my traps/delts now seem in much better balance. that's including the fact I gained an inch round my neck (measuring where the collar goes, i.e. 16 inch collar to 17 inch collar). I wasn't even trying to do this, my focus was on gaining strength. But it happened all by itself and I'm not complaining. And I like my big traps, and my big delts and my upper body muscularity generally.

so really this goes with the idea that if you train for health, strength and fitness, including eating the right amount to keep your body fat percentage in the healthy range, you'll look great.

Sarauk2sf

Thanks Sarah. I can't give up my deadlifts though...I just hit 95 lbs! OHP definitely hits traps too much.
Mr. Delicious, you're lucky you have a slender neck.
Me losing some weight and keeping my shoulders down will also keep me from looking like a munchkin. Thanks again, m

For what you're talking about don't do vertical pressing or inverted pulling. It will create a muscular imbalance in the long run which would be more unsightly than visible muscles on your neck and shoulders.

^^yep. My comment was not to stop doing them. It is highly unlikely that any appreciable mass will be attained, but in case you are really worried, just do a more strength based rep range.

ArroganceInStep

Thanks Sarah. I can't give up my deadlifts though...I just hit 95 lbs! OHP definitely hits traps too much.
Mr. Delicious, you're lucky you have a slender neck.
Me losing some weight and keeping my shoulders down will also keep me from looking like a munchkin. Thanks again, m

For what you're talking about don't do vertical pressing or inverted pulling. It will create a muscular imbalance in the long run which would be more unsightly than visible muscles on your neck and shoulders.

^^yep. My comment was not to stop doing them. It is highly unlikely that any appreciable mass will be attained, but in case you are really worried, just do a more strength based rep range.

This.

I have really big traps for a woman, it's genetic, and I've always had them.

And this.

Inverted pulling and vertical pressing is what hits the muscles you're talking about, and If you really want to worry about it go ahead, but it's a waste of time.