Many people want to grow larger necks to enhance their aesthetic, but they also wonder how long it would take to get a larger neck.
Your androgen sensitivity, how often you work out, your metabolism, and more can change how long it takes for your neck to grow. Most people can typically see a change after 3-4 months. The neck muscles respond to volume, so the more reps you do, the faster your results will come.
To learn how to get a swole neck, check out our guide.
How Long Does It Take to Get a Bigger Neck?
How long it takes to get a bigger neck greatly varies. For one thing, it depends on how often you work on it. Other factors like your genetics, body type, protein intake, etc. will also affect how long it will take for your neck to grow.
Your neck has muscles like any other part of your body. You can think about how long it would take to grow a neck like you would to develop muscles on your arms, legs, etc. As a result, there is no clear-cut answer for how long it would take. Some people notice changes in their neck size after 2-3 months, while others may take 5-6 months to see visible results.
Everyone is different, so it is not ideal to compare your progress to others and expect the same results. Most people can see significant changes in their neck’s size in 3-4 months, given that they are consistent with maintaining their progress.
The more sensitive you are to androgens, or the more androgens you naturally produce, the faster you put on muscle. This is one of the main differences in muscle building abilities between humans.
Another huge factor will be how often you work the neck muscles. Think about working your neck muscles as you would for any other muscle; the more you use them, the larger they will be.
Therefore, you need to be consistent and create a routine to follow. It would be ideal to do neck workouts at least 1-2 times a week.
The neck muscles respond to high volume strength training well. You can workout your neck 3-4 times a week once your neck muscles get stronger, and you find that doing the exercises 1-2 times a week is too easy.
However, it is important not to overwork your neck muscles, especially when you start strength training. It would be best if you stopped once you feel any strain or pain in your neck. Give your neck a break for at least 1-2 days before working it out again to avoid injury.
Another crucial thing to remember is to warm up and stretch your neck muscles. Stretching and warming up your muscles is essential before a workout to prepare them for physical activity.
Doing any workout without a proper warm-up and stretch can lead to a ton of aches and pains afterward. The soreness and pain may feel much worse than normal if it’s on your neck muscles, so be sure to prepare your muscles before a workout.
It is also essential that you do any exercise for your neck slowly and carefully. It would be best if you never rushed through it because it increases your chances of injury. If needed, you can ask a friend or a professional trainer to guide you.
Your neck muscles work and grow like your other muscles. They need nutrients to develop properly. Therefore, it is essential to give them the same nutrients you would if you wanted to develop bigger muscles in your body.
Eating nutrient-dense foods and getting enough protein, fats, carbs, etc. are critical to muscle growth. How much you should consume in a day will depend on your health, goals, physical activity, etc. It may be best to speak to a dietician or nutritionist. Don’t do a keto diet if you’re training to build mass for instance. Carbs spike insulin, which is one of the most anabolic hormones in the body.
The science generally agrees that 1.6 grams of protein per kilogram of body weight is ideal for maximizing resistance training-induced gains in muscle mass and strength (Schoenfeld et al., 2018). However, it also states that it may be fine if you go a bit over or under the given number.
Exercises to Help You Grow a Bigger Neck
Neck Side Raises
This move is similar to a side ab crunch. You lie on your side, typically on a bench, with your legs bent and flex your neck sideways.
Some people place a small weight plate and hold it as they do side raises. While it is not crucial, it helps add a little resistance to your workout if you find the exercises too easy.
Stand with your arms by your side. Keep your feet hip-width apart and point your toes slightly outwards or entirely forward.
Brace or stiffen your abs to stabilize your spine. Depress then retract the scapulae by pulling your shoulders down and back; do not arch your lower back.
Bring the base of your skull toward your back slowly, pointing your chin toward the ceiling. Keep your shoulders down and back while keeping them relaxed. Hold this position for 5-10 seconds, then go back to the first position.
The neck curl is an excellent move to add bulk to your neck. It helps the neck look thicker from the front view.
Be sure to take your time with this move; never rush it. Additionally, you do not need to focus on having a wide range of motion. It is more important to focus on using your neck muscles to lift your neck and head up.
To perform this exercise, lie flat on your back. Keep your tongue pressed on your palate to activate your neck muscles.
Bring your chin toward your chest, then lift your head two inches off the ground. Do not poke your chin out or lift your stomach. Hold the position for 1-2 seconds, then slowly return to the starting position.
You can use rubber weight plates to make this move more challenging. Be sure to start light and increase the weight slightly as you get stronger. You may want to wear a hat or bandana or put a towel on the plate to avoid bruising your head.
How Many Reps and Sets Should I Do?
How many reps and sets you need to do will depend on the exercise and how strong your muscles are. For instance:
- Do 2-3 sets of side neck raises with 7-10 repetitions per set
- Do 2-3 sets of neck extensions with 8-10 repetitions per set
- Do 3 sets of neck curls with 10 repetitions per set
Make sure to take a 30-60-second (or longer if needed) break between sets. It’s essential to incorporate progressive overload into your routine. Start low and gradually increase either volume or intensity, but focus on increasing volume.