How to Grow a Huge Neck and Traps | Science Explained (14 Studies)
Вставка
- Опубліковано 6 лип 2024
- Get my Neck and Trap Training Guide Here:
‣ shop.jeffnippard.com/product/...
Watch my shoulder science explained video:
‣ • The Most Effective Way...
-------------------------------
▹ CHECK OUT MY OTHER TRAINING PROGRAMS → www.jeffnippard.com/programs
▹ Check out my May Favourites Gym Playlist →
bit.ly/maygymplaylist
-------------------------------
FOLLOW ME ▹
INSTAGRAM ‣ / jeffnippard
SNAPCHAT ‣ / jeffnippard
FACEBOOK ‣ / jeffnippard
TWITTER ‣ / jeffnippard
PODCAST ‣ IceCream4PRs on iTunes
FOLLOW STEPHANIE ON IG ▹ / stephanie_buttermore
Subscribe to Stephanie on UA-cam ▹
/ @stephaniebuttermore
-------------------------------
IN THIS VIDEO ▹
SCIENTIFIC REFERENCES:
‣ gupea.ub.gu.se/handle/2077/36235
‣ www.ncbi.nlm.nih.gov/pubmed/1...
‣www.researchgate.net/publicat...
‣www.researchgate.net/publicat...
‣ www.ncbi.nlm.nih.gov/pubmed/2...
‣ www.ncbi.nlm.nih.gov/pubmed/2...
‣ www.ncbi.nlm.nih.gov/pubmed/8...
‣ www.ncbi.nlm.nih.gov/pubmed/2...
‣ www.ncbi.nlm.nih.gov/pubmed/2...
‣ www.ncbi.nlm.nih.gov/pubmed/2...
‣ www.ncbi.nlm.nih.gov/pubmed/1...
‣ www.ncbi.nlm.nih.gov/pubmed/9...
‣ www.ncbi.nlm.nih.gov/pubmed/1...
‣www.lookgreatnaked.com/article...
www.ncbi.nlm.nih.gov/pmc/arti...
RESOURCES I FOUND TO BE HELPFUL:
‣ thesports.physio/2013/04/09/t...
‣ / thealphadestiny
‣ • Exercises To Build A B...
RISE Clothing
‣ www.rise.ca
‣ Use discount code JEFF10 to save 10%
MUSIC
‣ Lakey Inspired - Better Days
‣ / lakeyinspired
‣ Bryson Tiller - Get Some (Instrumental)
‣ Blue Wednesday - Sink or Swim (ft. DJ Quadz)
‣ / bluewednesday
Research Assistant: Max Edsey
-------------------------------
GET MASS RESEARCH REVIEW:
‣
MY SUPPLEMENTS
‣ www.PEScience.com
‣ Use discount code JEFF to save 30%
-------------------------------
MY HEIGHT ▹
I'm 5'5
I edit all my videos myself using Final Cut Pro X only :) - Розваги
all these free information.. what a time to be alive
yeah this video is like an over the top wikipedia article
Fatih Boyar Alhamdulilah brother
Communism will win
Brandon Lee communism is gay
Ikr
This guy is the person who wrote 6 pages on a 2 page essay in school.
and look at him now
Haha and we love him for that.
Lmao
If class was graded on curve, i would drop it if Jeff was in it. No thx.
Yeetusboi 600th like
Most human beings : “Take a look of this photo of Channing Tatum”
Jeff : “Here’s a photo of Magic Mike”
You killed me
Jeff the type of guy who replies both yes and no to all questions to make sure his neck develops evenly.
Cavaliere not Nippard
Underratted
Great comment hahah
And after he hits his weekly volume he does not engage in more neck movement, leaving people confused.
That's funny af 😭😭
I can't believe how small your neck was. The transformation is amazing.
Ha I bet mine's even smaller. I think I'm gonna get his pdf and add the exercises to my routines.
Steroids
@@THEMEISTER004 and photoshop also, intentionally made the neck smaller. So that it appears to be big transformation. Check his neck at 12.05
Stalin's Moustache lies lol
Dude photo shopped his own neck in that pic
It's so cool how we can build and change our bodies. Like imagine if we were stuck being a certain way. I think it's a shame that a lot of people don't take advantage of the opportunity.
cringe
@@iamapokerface8992 edge lord
@IPA SOLÉ Why is that?
@IPA SOLÉ they aint born with juicy dumptruck you know
@IPA SOLÉ YES, they do, just not to the same extent, i promise any woman will look more attractive if she works out vs not working out
I dont remember a single word of anatomy that this guy said.
*But lets take a moment to appreciate the efforts he's put in just to make this video.*
*Going through all those research papers , understanding them and relating them to eachother.* *Also experimentation of exercises to see the results on ones self.*
Let alone the editing part.
*He deserves a like ,whatsoever.*
*Hit that like button as a gesture of appreciation.*
Great work man. Hat's off.
I legit thought this was going to be just another "fitness" bro video but I was actually impressed and left knowing a lot more than what I thought I knew lol
Lets not forget the quality of the video
Missed the elephant in the room, steroids are associated with heavy necks
@@2adamast not always, he's natural
@@genius6084 0:40 indeed, one year earlier he was natural
I'm getting taller at 64 years of age by working my traps and back! A major curve in my neck has completely disappeared in a matter of months, as if it were never there. For 30 years you could've rested a pencil on the ledge my neck offered, and now a shoulder slump is disappearing. I have a HIGH CROSS 4degree scoliosis, and it seems to be responding as well. I avoided back and leg work as I had too many injuries, so I lifted air until I got things working. To learn the squat, I did deep knee bends holding onto a pole. Now I squat with weight to the correct depth.
ABS 20-30 minutes FULL BODY (daily variance by heavy or light,) 2hrs lifting CARDIO 30-40 minutes following.
I built up to this demand over a 6 month period. Today I get to go heavy, so tomorrow instead of a day off, I will do full body conditioning lifts, high rep.
Thats amazing sir
Go get it OG. I hope my own dad has an awakening like you.
@@Oatskii Even if he doesn't, there's more to life than living, and more to death than dying. I am enjoying Earth to my fullest, and looking as forward to my afterlife as I look forward to tomorrow. Peace brother, as all fathers are everyone's father, and we were all being before human beings.
@@braddelany6234 bless you, brother. Your statement reminded me that my father, though now religious, asked me to secretly slip him magic mushrooms. Maybe it’s about time.
@@Oatskii slip me some
Loved this video Jeff! You broke down the science and practical application of neck/traps training in a professional, motivating manner. This will surely get more lifters involved in training these areas, great work brother.
AlphaDestiny really appreciate the feedback man. Your name has been taken in vain more than a few times around here 😂👍🏼 We should do something together sometime for sure.
It's so cool to see my top 2 fitness channels on UA-cam talk about neck training . It's like 2 different worlds colliding. I don't know what to do....
train ur neck
True story bruhhh
ua-cam.com/video/5NRJnGSv_ac/v-deo.html
Your video quality is on another level. You're the role model when it comes to creating youtube content. Great
Wolf Performance Coaching moin diggah du machst auch gute videos:-p
danke dir!
The german Jeff Nippard
kommt dazu auch von dir ein video? das video + alpha destiny haben sozusagen das nackentraining im bb neu "erfunden"
I would agree if he didn't use the video as a platform to promote his ebook and merch.
I've been training for like 5 years in total, but made a pause last year, and now I'm back in gym and I'm always open minded for knowledge about human body, and I'm amazes how you put so much information in relatively short videos. It shows you're educated and you do your research well.
8:28 _Jeff cavalier wants to know your location_
Lol
hahahahah
a collab between them both would be the best, but Jeff c has to slow down a lot when he speaks!
i scrolled to look for this comment xD
Honestly, he would be more concerned about the butchered "face-pull" he did.
Science Explained on forearm and grip training? Noone on YT has gone indepth in that, so we need you Jeff. WE NEED SCIENCE
Nils Johansen Mike Thurston and Alpha destiny have some really good videos. BUT if you want huge forearms, train like handwrestlers.
i just wanted to say dat.... yes we need science explained forearm training especially the upper forearm the brachials or whatever the fuk is it called dat phil heath muscle
lee priest has the best science-based answer to this 😂 ua-cam.com/video/RgOf3Uu9Ee8/v-deo.html
i see wat u did there just saw it :D
Jeff Nippard what program or sources/websites did you use to design your Ebook and the awesome little info graphs/animations you do?
Any resources would be awesome 💪🏻💪🏻💪🏻 absolutely killing it by the way my man.
Jeff the type of guy that talks science about sex position during sex.
JasonMediaCenter lol so you gonna do him like Doug DeMuro
Science is in everything my friend
have you seen his woman?
Here is the summary:
Rear neck 3:48 plate loaded extensions
Front neck 4:54 plate loaded neck curls
Lateral neck 5:14 plate loaded lateral neck curls
Upper trap 7:09 barbell or dumbbell shrug
(with the arms further out to the sides)
Upper trap 8:27 barbell upright row
(wider two times shoulder-with grip / with elbow elevations below shoulder height)
Upper trap 8:17 lying rope shrug
Upper trap 8:53 rope face poles
.
thx
Up
Thanks!
I love how most fitness channels are just dudes in their car shit-talking other channels or doing silly skits at the gym, but Jeff's out here answering my entire list of fitness questions with data.
This is real UA-cam content. You did your research and for that you have gained a subscriber
Same
Ill be honest. I saw this vid and was not interested in it at all... that was until i saw ur IG neck comparison pics. Holy shit dude what a sick difference
john assaad it's called gear bruh.
“Neck soreness can literally be a pain in the neck”
Haha amazing. Great vid man, thank you!
imagine a dude giving his girlfriend a partner assisted extension lol
People look at em like "What is he training her for?!?!"
:)
Neck and throat training
dat medulla
@agustinxramirez lmao
Stephanie looked a little too excited during that partner assisted neck resistant part lmfao
Role reversal is fun.
C861986 lmaooo bruh
*No neck crew checking innnnnn*
Ayy
Alanz0 I naturally barely have a neck
@u wot das it mane
DiscoFalcon My neck is only 8 lol
Sad
This is pure knowledge! Thanks for making UA-cam a better community!
I appreciate how much effort you put into researching these projects. The combination of the science and personal experience is terrific.
I don't want to do neck training in public because literally every gym fail video will have at least 1 clip of a guy doing neck training often with at least halfway decent form
Who gives af? Master morality man
Mayor West
Just do it at home. You can get used weights for cheap when you need them
Mayor West luckily my gym got a neck machine. So it aint that bad
No! You do it in the goddamn gym and if you catch anybody making one of those videos, it is your responsibility to beat the shit out of them. People who make those videos need to be put down.
Basically you have to get somewhat jacked first everywhere else, then work on neck
Conclusion: For the neck, 40-70 reps per session with flexion and extension based exercises (lateral movement optional) up to 3 times per week. For the traps, add 6-10 extra sets of direct isolation work, but keep in mind that other exercises also hit the traps, so be careful to not get carried away with weekly volume.
great, straight to the point, lengthy but packed with information. 10/10 couldn't have asked for a better video on building your neck
This guy will deadass show you 20 different studies and there are still people that just go to the comments and go “fake, it’s steroids.”
Neck bridges cause bone spurs and long term issues, also one of the fastest ways to snap city
alphadestiny neck training crew checkin in :D
damlurker hi there old misc brah.
hi misk! umatt? umatt? comeatmebro.
yep here
I like how he showed the greatest bodybuilder imo in the beginning and then quotes scientific papers to back his talk. Excellent presentation.
Super helpful thx!
haven't watch the video yet, but you better have rack pull above the knee in the video lol XD
honestly when i saw her, i forgot this video was about traps
Jordan Vegas LMAOOO 😭😭😭
I only wanted to fuck
"She" IS the trap
Please don't steal her.
The oriental chick?
So much info and quality goes into your videos man. I’ve been watching a few vids and I’m hooked! Thank you brotha!
Want to give everyone a big fat warning about the exercises he recommends here. From doing the weighted neck extensions (10 lbs), I now have instability in the cranio-cervical area. I’ve been having symptoms like neck pain, heavy head, brain fog, tinnitus, and tachycardia. That was 3 months ago, have not been able to lift since. Be EXTREMELY careful when training your neck, you really don’t need to go very heavy with it. Also, if you’re training the back side, a harness is likely your best bet
Hey. This is scaring me. I have a pencil neck and i am very insecure about it. That being said, health comes first. What exercise do you reccomend
You should be careful when it comes to neck Bridging because it can damage the vertebrae in your neck. Mike Tyson who was famous for that exercise had to have neck surgery because of it.
I mean is it from the bridging or the intense pressure that gets put on their neck during wrestling and taking shots to the face on a daily basis.
It's the bridging.
STHPINAL
Serious. Jeff should have mentioned that in the video.
And I believe you. It looks so agressive and dangerous!
Hey whats's up guys, Jeff Caveliere, Athlean-X dot com....wait what?
Rishabh that guy is annoying
Gent Bekteshi That guy actually knows what he’s talking about Lol
Turns out all good gym advisers are named Jeff
Smerkuh no he doesnt lmao he literally makes shit up as he goes from video to video. Im sure he convinces himself its right but 99% of the shit he produces has 0 research backing him up
krwblue Love you Dad
4:23 when the molly kicks in
K A why doesn’t this have more likes
😅
bro the quality of these videos are insane, keep killing it!
lol @Alphadestiny has now got the research to prove that rack pulls are da shiTt!!!
great video Jeff 😍
Abg Roxx yup, and Phil been saying snatch grip for everything.
dirtmcgirt01 yea Phil told that snatch grip high pulls used to be his fav traps exercise until he discovered rackpulls above the knee!!
Alpha knows how to get yoked!
How to grow huge neck and traps
Step1:- AlphaDestiny
This!!!!
Ashley Saldanha Alpha Destiny is full of himself.
Ashley Saldanha how to grow UNEVEN neck and traps.
ftfy
lmao stfu jonathan, literally Jeff Nippard is liking every single comment on alphadestiny on this video.
I have heard that one of the benefits of performing autofellatio is that it makes your traps and neck muscles huge.
😭poor me for looking up what exercise this was
A scientific study published by the Boston Health Institute showed a 10% increase in muscle hypertrophy
for those who don't know what autofellatio is, it's an underrated exercise involving both sternocleidomastoid and upper traps - the movement pattern is rather complicated tho, so I highly suggest you google it before performing for the first time
I don't know what you might think but I have succeeded once in doing it and it became the biggest regret of my life a minute later.
The Agoge diet is probably the best diet for getting more muscle. I struggled for so long until I started following it.
You don't need a specific diet to gain muscles, just eat 1.5 g protein per kg and eat less calories than what you burn
@@clyp3016 more* calories to bulk and gain the most muscle, less calories to cut to lose the fat you may have gained while bulking
@@jeysercapo bulk and cutting is bro science, bulking only works if you plan on building fat, not muscle. only protein if needed to build muscles. as long as you stay close to your daily calories need, your body still will go into muscle protein synthesis, i think you go 30% lower and still be able to build muscle, so if you are 100 kg, and burn 2500 calories per day, you can have a daily intake of calories of 1800, with atleast 120 g of protein, and you will build muscle mass and lose fat
@@clyp3016 lol you really will barely gain muscle with a 750 daily deficit. That's massive. I'm hot even natty and I'm losing some muscle at 1k deficit
@@clyp3016 you are very misinformed. Pretty crazy tbh
Once Jeff and Stephanie post a video, I immediately like before watching.
Naturally enhanced crew checking in
Djessi Leshwange I'm on that coconut water and diet coke. Not sure if that counts.
This is one of the best lifting videos I've ever seen
your vids are soooo great and usefully Jeff, you explained everything into this deep side and makes it visually understand soooo good!!! Please, keep on that gregarious work!!!! Learned a lot from you!!!
Thanks! Now I got a concussion trying to make my neck jacked.
starpravesh how come ?
Really?
you don't even know the definition of concussion, do you? :D
starpravesh I
omg bitch I'm so shook *WHAT*
These workouts come with a side of bullying
You're more likely to get bullied if you don't enlarge your twinkish neck.
Ali Awada bullying or not calling his neck “twinkish” was pretty funny and a good motivator tbf
Chill bros just move on
If that happens just punch em in the throat they will then understand
@@shivamsrivastava6312 lol if they don't die first.
Great page Jeff, love the in-depth dive into the research on your videos
The best trapezius muscle exercise for me has been the super heavy shrugs with the straight bar. I load the bar with 300 kg and do about 8 reps with it with the help of leg drive. It just feels amazing.
Just a little anecdotal evidence to add: I've always used an over/under grip on deadlifts and developed highly asymmetric trap development. I didn't put 2 and 2 together until the past year (I previously believed it was because of my sport training from a specific stance). Now I'm trying to retrain my deadlift grips to reverse the odd shaping of my traps (one bulges, the other slopes). For what it's worth. Thank you for sharing!
What the actual fuck! How have I never seen your videos before? This is amazing. Dude your videos are so amazingly well made. These are full on video essays that are both informative as hell but entertaining as well.
Keep up all the amazing work dude. This is insane!
Did ur neck got bigger?
@@Sifat_Rashid *get
Love the science backed information and Meno Reference. Plus your own example and neck
This is a really great and informative video, Jeff! Will be incorporating a few of these neck and trap movements into my workout routine. Thanks!
Thank you for the scientific support, your progress pics, and exercise demos! This is exactly what I was looking for in my search to build my neck, traps, and back! Great Job! 👍
Dude... are you sure -you are NOT a cinematographer, editor, doctor, researcher and so many things at once.... because, I felt you are.... ohh, I forgot, you are a bodybuilder too...
Paradigm Wolf
Ha gaaaaaay
Paradigm Wolf
His balls, which incidentally are fully approved by FIFA.
Wow.. so many stupid insecure about their sexuality ppl here...
You don’t want what a cinematographer is you dunce
Wow!! Didn't think such a neck size transformation was possible. Great video!
What a beautiful content you got there Jeff! Much appreciated Man 😊 keep em coming 🙏
Another great video, Jeff. I'd add 2 things. 1. Neck bridges are downright dangerous! They can compress the nerve vertebrae and cause massive problems later on. 2. It's helpful to tuck the neck in when performing these movements. If you try it yourself, your neck extended normally or tucked in when you do the exercises, you'll feel the difference. Thanks for all you do!
alpha destiny?
Dont do the tyson neck excercises. They really damage your upper spine.
Fpinal
i broke mah back
That’s what wrestler do too. It doesn’t damage anything. Bullshit lol
@@yakuzachisaki4481 it doese damage in the long run. Saying it's bullshit is just ignorant. But you be you dude no problem at all.
That's explains why mike Tyson speaks like he does
Watching Tyson do that scared the fuck out of me. I’ll stick to normal neck extensions thank you.
You’re awesome man. It’s really evident how much work you put into each video. Keep it up!
Best lifting video I've ever seen. And I've seen: so, many, videos.
Very well done, sir. This was the first and last find in my search. Scientifically sound and skillfully explained. Thank you
You make history in Bodybuilding science your great thanks from India
Great info! I never even thought about training my neck. Thanks for the breakdown.
my neck started hurting while watching
Der Shinigami SAME
"The necks time you're at an event"
xiBoggy 😂😂 cheesy
Glad I wasn't the only one that caught this. lol
very clear video! I love the fact that you support your statements with scientific papers and that you do all this research.
I've had serious results by doing pretty light plate loaded for the front, and neck harness for the back. Looots of reps. But, perhaps in combination of being a little on the heavy side, it resulted in sleep apnea. Luckily that stopped when I stopped training my neck and it shrunk in size.
I do have to begin training my neck again though, cause it releaved a bit of neck problems I've had for many years, which often ends in heacaches. And, of course, it looked beastly af ^^
0:36 I'm shook Jeff
same bruh
Tyrion Lannister RIP PRODIGY
Every year my friends and I bet which words from African American Vernacular English, also known as AAVE or "Ebonics" are going to blow up in mainstream culture. I picked "shook" in January 2017 and it's going really well so far
Vegan On the Low that's pretty interesting
Tyrion Lannister e
Exceptional quality and research. More like this!
You speak very clearly and did a good job explaining things in a way that isn't hard to understand. Good work!
You had me at Sternocleiodomastoid .
Shawty gave me neck till I passed out.
I swear to god, all I do is cashout
I been selling crank since like the fifth grade
Really never made no difference what the shit made,
Jaja taught me flip them packs and how to maintain
Shawty like the way that I ball out,
Be REAL careful training neck directly for the first few times. DOMS in the neck hurts like hell and can last for many days. You will need time off work and almost certainly won't be able to drive!
SteveRabbits should've read that before doing it
I only have 20lb plate
@@zouhalsouhail5226 lol
What doms
This is so helpful. Your before picture looks a lot like me. I've always been frustrated by the discrepancy. Thanks for the good info! I will be changing up my routine because of this video
Man you use a lot of common sense in your research am loving this
really enjoy the channel. you do a great job of explaining the science without losing us. lol.
John Brady qq 2233 i thought you hate phil
This shows that Alex from AlphaDestiny is scientifically true about his claims. Thank you for this video, Jeff!
Tawbinho_Playz_Destiny what did he said ?
Shadow Bane thx man
Thanks Jeff, this is very helpful. Motivated me get started and adding a few new exercises to my routine for my neck.
RIGHT ON MAN. i used to do these exercises back in my gymnastics day. for some reason i stopped doing them years ago simply because i was about 50 lbs lighter lol so the thinner neck wasnt so noticeable. now that im up in years its great to see that my previous logical thoughts on how to train my neck is now based on scientific fact, YOU. thanks
What I want to know is - What does neck DOMS feel like?? lol
Scott Young you neck basically hurts a shit ton at first😂
Hell
Like you been in a car wreck
Scott Young It fucking sucks dude. You know in the movies when a character gets in an accident and they have to put their neck in a brace/cast? And you see the character having to turn their whole bodies to look at something? Well it's exactly like that. It hurts so fucking much.
What about headaches related to this?
Very thorough video.. respect
Holy shit! Epic number of scholarly journal articles - nicely done, Jeff!
Much love all the way from Tasmania, Australia.
It’s so cool that you figured this out.
4:01 😂😂😂 laughed so much at this HAHHAHA reminded me of the Gimp from PulpFic
Every day is neck day
Tim Clark that's what she said 🥁 *ting*
No Everyday is a Rusev day
I can’t tell if his neck was really that small in the thumbnail forreal or just for dramatic effect lol
Mate... you are quite simply one of the best out there
So should I shoot roids into my neck or just stick to the normal injection sites?
Deathstroke 0331 anywhere will do, don't really matter it will spread all over to your body from head to your wimpy noodle
Roids dont do anything , you have to work and roids will help you recover lol
Deathstroke 0331 use synthol bro you ll reach 80 inches in no time
Kobe Lebron untrue
Harambe they dont increase muscle. In fact study shows they decrease volume of muscle if you decide not to train on them, probably due to an increase in cortisol
neck curls and above the knee rack pulls duh XD
Jeff, your information comes so fast and is so technical that I get loss in the telling.
I'm excited to try the neck exercises! Thank you for the valuable info
but a lot of people think doing neck training is funny gym fails moment
Well I’m one year when you’re going to look like a fucking human tank you’ll laugh at them
Santiago Trestini lmfao
whooooo tf cares what people think
youre at the gym to get jackeeeed
i just do neck excercises at home
Santiago Trestini looool
I've had best effects when I asked my buddies from reenactment to keep striking me on the side of my head (in helmet) with a poleaxe. My neck looked really thick with cervical collar.
Jacked neck with a side of CTE
@@giggityeffyou depression and memory problems are just the cherry on top :v
Excellent. Love that you back it up with science.
I have always had a pretty skinny neck and traps. Today Im gonna start my trap and neck journey, wish me luck!
How's it going?