Alright, here is the guide to achieve a Mogger neck.
It is important to note you should lock-in with your exercise form and warm-up properly with body weight versions.
Warm-Up
- You've heard this enough: Just warm-up with bodyweight neck stretches to get the tendons and other structures moving. Disregarding that is retarded.
These are the two neck exercises I'm doing twice weekly:
Neck curls
Like you see in the GIF, just put a plate on your forehead and fucking curl this bitch.
Only try to engage your neck muscles, develop a feeling for it.
Like with any other muscle group don't start with your 1RM obviously.
Neck extensions
Buy a neck harness for this exercise. You don't need a high-quality one, just go on Google and search for a cheap neck harness.
The image explains the exercise form already pretty much. Just keep in mind to slightly tuck your chin in, you don't want to fuck your neck up, trust me.
You don't need any other exercises besides these two.
Don't waste your time. Neck curls and extensions cover the primary neck musculature already.
"You need to isolate your splenius capitis muscle bro!!" Cope.
Good luck trying to isolate 25 muscles in your neck.
Frequency and volume
Do two sets of each neck exercise. Low reps are superior for hypertrophy, just keep in mind that progressive overload with weights that could snap your spine in half is pretty hard in reality.
Once you progress to heavy weights, you just aren't able to hold the plates anymore. Go for high reps with neck exercises.
A neck injury is the last thing you want to experience.