Originally Posted by
AR's King Silabolin
Im not a neck expert. Maybe u wanna youtube it. But after 3 months i have dramatic gains. I use a bench, lying on the back with head and neck hanging from the edge, holding a 30-40 pound dumbel at the top of my head, moving slowly my head back far as it goes, then up as far as it goes. 30 reps, 2 sets, 3-4 times a week.
Home, i got my "headmask" with chains from Wish. Attach a 15 kg plate to it, then move the head up and down from a standing position, 30 reps, 2 sets, 2 times a week or more.
Again, i havent studied alot, just used my experience to find out for my self. There is detailed info at youtube from guys who has done this for years, on how u should train it most effetcive. But my approach works too.