Your neck is one of the highest ROI areas to train for a masculine and aesthetically pleasing appearance.
Yet almost nobody trains it properly.
It affects facial dominance and is a sexually dimorphic trait. Unlike your skull or facial bones, it can be meaningfully improved through training and posture.
This thread explains the science behind neck width, how to measure the ideal ratios, and provides a complete training routine to improve neck aesthetics safely and effectively.
THEME SONG
Glossary
✓ Why Neck Width Matters
✓ Health and Hyoid angle
✓ Ideal Neck Ratios (And how to Measure Step-by-Step)
✓ How much is genetic
✓ How Posture matter
✓ Basic Training Philosophy
✓ Full Training Routine (The meat of this thread)
✓ Rules for progression (MUST READ)
✓ Safety & Red Flags (IMPORTANT)
✓ TL:dR
10. TL;DR
• Neck width matters a ton in facial attractiveness, due to it being a sexually dimorphic trait.
• It’s trainable to an extent and this training routine was created by me for optimal aesthetic growth.
• do this routine 3x a week
1. Manual Resistance Neck Curls
3 × 10 reps (5 sec holds)
2. Manual Resistance Neck Extension
3 × 10 reps (5 sec holds)
3. Manual Resistance Lateral Flexion (KEY)
3 × 10 each side (5 sec holds)
5. Chin Tuck Against Resistance (CTAR)
3 × 20–30 sec holds
6. Hard mewing Press
3 × 30–60 sec holds
Do this routine everyday
7. Wall Posture
3 × 30–60 sec
8. Deep Neck Flexor Activation
2 × 10 reps (5 sec holds)
9. Chest Stretch
2 × 20–30 sec
If you don’t know how to do an exercise, you can just search it up on YouTube and find it quite easily, if not just message me.
• Don’t be stupid with load and read the “MUST READ” section for better safety
Im open to any constructive criticism and feedback
Yup that’s it
Yet almost nobody trains it properly.
It affects facial dominance and is a sexually dimorphic trait. Unlike your skull or facial bones, it can be meaningfully improved through training and posture.
This thread explains the science behind neck width, how to measure the ideal ratios, and provides a complete training routine to improve neck aesthetics safely and effectively.
THEME SONG
Glossary
✓ Why Neck Width Matters
✓ Health and Hyoid angle
✓ Ideal Neck Ratios (And how to Measure Step-by-Step)
✓ How much is genetic
✓ How Posture matter
✓ Basic Training Philosophy
✓ Full Training Routine (The meat of this thread)
✓ Rules for progression (MUST READ)
✓ Safety & Red Flags (IMPORTANT)
✓ TL:dR
1. Why Neck Width Matters (Attraction & Dimorphism)
Now this might seem pretty Water to a lot of you,
But a wide neck in proportion to your Bi-Gonial or Bi-Zygomatic width is shown to be a sexually Dimorphic Trait, thus improving sexual attraction.
It’s shown to be a Male sex characteristic which Amplifies your Facial structure instead of overpowering it.
Just take a look at these examples:
Now this might seem pretty Water to a lot of you,
But a wide neck in proportion to your Bi-Gonial or Bi-Zygomatic width is shown to be a sexually Dimorphic Trait, thus improving sexual attraction.
It’s shown to be a Male sex characteristic which Amplifies your Facial structure instead of overpowering it.
Just take a look at these examples:
(Only the neck width was changed)
View attachment 4540545
You can see how they appear significantly more masculine and dominant, just by morphing their neck width.
View attachment 4540545
You can see how they appear significantly more masculine and dominant, just by morphing their neck width.
(Neck shown as dimorphic trait: https://pmc.ncbi.nlm.nih.gov/articles/PMC7288875
Dimorphism importance in attraction: https://link.springer.com/article/10.1007/s40750-017-0070-3)
Dimorphism importance in attraction: https://link.springer.com/article/10.1007/s40750-017-0070-3)
2. Health & Hyoid Angle
I’m going to touch upon this topic very briefly but I still found it important to include.
Tight hyoid skin is a Sign of youth and Metabolic Health. How tight and how high set your hyoid (-skin) is mostly genetic/environmental (i.e. Age)
Yet there is data suggesting that a straight head posture and exercises like CTAR (Chin tucks against resistance) could benefit the aesthetic appearance of the hyoid region
Now these changes are NOT structurally changing your bones or tendons, they are functionally changing your muscle activation levels.
so don’t expect giga miracles, yet it’s still worth doing especially in combination with neck training.
I’m going to touch upon this topic very briefly but I still found it important to include.
Tight hyoid skin is a Sign of youth and Metabolic Health. How tight and how high set your hyoid (-skin) is mostly genetic/environmental (i.e. Age)
Yet there is data suggesting that a straight head posture and exercises like CTAR (Chin tucks against resistance) could benefit the aesthetic appearance of the hyoid region
Now these changes are NOT structurally changing your bones or tendons, they are functionally changing your muscle activation levels.
so don’t expect giga miracles, yet it’s still worth doing especially in combination with neck training.
3. Ideal Neck Proportions
Ideally your neck should 90-100% of the total width of your Bi-Gonial Width from a Frontal view.
How to measure your own Neck Ratio:
1. Step Take a your phone and put the camera around your Mouth/nose height
2. Step Your phone should be around arms length away from your face in neutral lighting. You should stand tall, not flex
3. Step take a picture
Note: It’s important not to take an picture from a upper angle cause it will change your neck visibility
4. Step Now measure the width of your neck above your adams apple (your chin might hide the middle, but that’s unimportant) That’s the Width of your neck
(Short: NW)
5. Step Now measure the your bigonial width from gonion to gonion (short: BGW)
View attachment 4540549
Now divide BGW\NW = neck to face ratio
Your result and what it means:
<0.9 too thin
0.9-1.0 ideal neck width
1.0+ too wide
Ideally your neck should 90-100% of the total width of your Bi-Gonial Width from a Frontal view.
How to measure your own Neck Ratio:
1. Step Take a your phone and put the camera around your Mouth/nose height
2. Step Your phone should be around arms length away from your face in neutral lighting. You should stand tall, not flex
3. Step take a picture
Note: It’s important not to take an picture from a upper angle cause it will change your neck visibility
4. Step Now measure the width of your neck above your adams apple (your chin might hide the middle, but that’s unimportant) That’s the Width of your neck
(Short: NW)
5. Step Now measure the your bigonial width from gonion to gonion (short: BGW)
View attachment 4540549
(Zario’s pic isn’t the best example, because it was taken from a upper angle, it is there just for demonstration purposes)
Now divide BGW\NW = neck to face ratio
Your result and what it means:
<0.9 too thin
0.9-1.0 ideal neck width
1.0+ too wide
4. How much genetics play a role
Neck size is strongly genetically influenced, but unlike most facial features, a considerable margin is changeable through hypertrophy training and posture.
Now Data suggests that Athletes (especially in Wrestling, Ruby, football, MMA etc.) grow several centimeters of Neck circumference through consistent Hypertrophic Resistance Training.
This coupled with a Slight Caloric Surplus would suggest a prolonged increase in neck size and a positive result for the aesthetic appearance.
Neck size is strongly genetically influenced, but unlike most facial features, a considerable margin is changeable through hypertrophy training and posture.
Now Data suggests that Athletes (especially in Wrestling, Ruby, football, MMA etc.) grow several centimeters of Neck circumference through consistent Hypertrophic Resistance Training.
This coupled with a Slight Caloric Surplus would suggest a prolonged increase in neck size and a positive result for the aesthetic appearance.
Note: The combination of using high amounts of Exogenous Androgens (like injectable Testosterone) could be beneficial in overall muscle hypertrophy in return helping with increase of neck size.
5. How posture matters
I think this is quite obvious, but having a a straight neck posture terramogs having a nerd twat neck:jfl
It also multiplies the effect of training visually, because a straight neck appears longer and broader.
This visual makes it pretty obvious:
View attachment 4540550
I think this is quite obvious, but having a a straight neck posture terramogs having a nerd twat neck:jfl
It also multiplies the effect of training visually, because a straight neck appears longer and broader.
This visual makes it pretty obvious:
View attachment 4540550
Paraphrased from:
Harman et al., 2005 – Journal of Strength & Conditioning Research
Falla et al., 2004 – Spine
Harman et al., 2005 – Journal of Strength & Conditioning Research
Falla et al., 2004 – Spine
6. Basic Training Philosophy
Now training the neck muscles isn’t going to be a task freed from risks. So to minimize risks read the “MUST READ” sections.
but to keep it short: you should train with controlled volume and stop 2-3 reps short of failure.
Lateral Flexion Highest ROI
Extremely underrated exercise in terms of neck training for Aesthetics, yet I haven’t seen a singular person in the community doing it
yet data suggests it’s the highest ROI exercise for growing the width of your Neck. SO it’s an absolute MUST DO as a looksmaxxer for you to do this
That’s obvs why I included it
Study for lateral neck flexion:
https://pubmed.ncbi.nlm.nih.gov/41316582/
Now training the neck muscles isn’t going to be a task freed from risks. So to minimize risks read the “MUST READ” sections.
but to keep it short: you should train with controlled volume and stop 2-3 reps short of failure.
Lateral Flexion Highest ROI
Extremely underrated exercise in terms of neck training for Aesthetics, yet I haven’t seen a singular person in the community doing it
yet data suggests it’s the highest ROI exercise for growing the width of your Neck. SO it’s an absolute MUST DO as a looksmaxxer for you to do this
That’s obvs why I included it
Study for lateral neck flexion:
https://pubmed.ncbi.nlm.nih.gov/41316582/
7. The Routine
Now doing neck curls or chin tucks only is going to help obviously, but it’s not to the full potential you could reach
Imagine going to the gym and only training Benchpress or Rows for your entire push and pull day, you going to do some progress yes, but you are missing out a ton
Now doing neck curls or chin tucks only is going to help obviously, but it’s not to the full potential you could reach
Imagine going to the gym and only training Benchpress or Rows for your entire push and pull day, you going to do some progress yes, but you are missing out a ton
I know that a lot of you won’t want to do these exercises at the gym cause youll look like a mental asylum patient, so you can just do them at home
The workout is separated Into 3 Parts
A Part: Neck
B Part: Hyoid
C Part: Posture
Each with 3 exercises
Ideally perform The A and B part 3x a week and the C part should be done very single day.
The workout is separated Into 3 Parts
A Part: Neck
B Part: Hyoid
C Part: Posture
Each with 3 exercises
Ideally perform The A and B part 3x a week and the C part should be done very single day.
ROUTINE AT HOME
PART A - NECK
1. Manual Resistance Neck Curls
3 × 10 reps (5 sec holds)
2. Manual Resistance Neck Extension
3 × 10 reps (5 sec holds)
3. Manual Resistance Lateral Flexion (KEY)
3 × 10 each side (5 sec holds)
PART B — HYOID
5. Chin Tuck Against Resistance (CTAR)
3 × 20–30 sec holds
6. Hard mewing Press
3 × 30–60 sec holds
PART C — (DO THIS DAILY) POSTURE
7. Wall Posture
3 × 30–60 sec
8. Deep Neck Flexor Activation
2 × 10 reps (5 sec holds)
9. Chest Stretch
2 × 20–30 sec
PART A - NECK
1. Manual Resistance Neck Curls
3 × 10 reps (5 sec holds)
2. Manual Resistance Neck Extension
3 × 10 reps (5 sec holds)
3. Manual Resistance Lateral Flexion (KEY)
3 × 10 each side (5 sec holds)
PART B — HYOID
5. Chin Tuck Against Resistance (CTAR)
3 × 20–30 sec holds
6. Hard mewing Press
3 × 30–60 sec holds
PART C — (DO THIS DAILY) POSTURE
7. Wall Posture
3 × 30–60 sec
8. Deep Neck Flexor Activation
2 × 10 reps (5 sec holds)
9. Chest Stretch
2 × 20–30 sec
8. Rules for progression (MUST READ)
PROGRESSION RULES (DON’T IGNORE)
• Add resistance slowly (1–2 weeks)
• Never max out neck
• Stop 2–3 reps before failure
• Pain doesn’t mean progress necessarily
• Don’t be retarded
PROGRESSION RULES (DON’T IGNORE)
• Add resistance slowly (1–2 weeks)
• Never max out neck
• Stop 2–3 reps before failure
• Pain doesn’t mean progress necessarily
• Don’t be retarded
9. Safety & Red Flags (MUST READ)
Quick Safety summary:
⁃ Controlled slow tempo, moderate load, 3×/week is usually safe
⁃ Stop IMMEDIATELY if you feel a sharp pain, nerve complication, dizziness, or headaches/migranes
⁃ Do the posture Routine Daily to prevent overuse injuries
⁃ Avoid extreme bridges or fast, jerky reps
Quick Safety summary:
⁃ Controlled slow tempo, moderate load, 3×/week is usually safe
⁃ Stop IMMEDIATELY if you feel a sharp pain, nerve complication, dizziness, or headaches/migranes
⁃ Do the posture Routine Daily to prevent overuse injuries
⁃ Avoid extreme bridges or fast, jerky reps
10. TL;DR
• Neck width matters a ton in facial attractiveness, due to it being a sexually dimorphic trait.
• It’s trainable to an extent and this training routine was created by me for optimal aesthetic growth.
• do this routine 3x a week
1. Manual Resistance Neck Curls
3 × 10 reps (5 sec holds)
2. Manual Resistance Neck Extension
3 × 10 reps (5 sec holds)
3. Manual Resistance Lateral Flexion (KEY)
3 × 10 each side (5 sec holds)
5. Chin Tuck Against Resistance (CTAR)
3 × 20–30 sec holds
6. Hard mewing Press
3 × 30–60 sec holds
Do this routine everyday
7. Wall Posture
3 × 30–60 sec
8. Deep Neck Flexor Activation
2 × 10 reps (5 sec holds)
9. Chest Stretch
2 × 20–30 sec
If you don’t know how to do an exercise, you can just search it up on YouTube and find it quite easily, if not just message me.
• Don’t be stupid with load and read the “MUST READ” section for better safety
Im open to any constructive criticism and feedback
Yup that’s it
