Ryan Humiston

How To Build A THICKER Neck & Fix Pain FAST! (10 Best Exercises)

Join the Newsletter: https://bit.ly/Shool Everything you've been told about training your neck is wrong. Chin tucks. Iron Neck. "Big necks cause sleep apnea." All of it. I spent years avoiding neck training due to the fear of making my sleep apnea worse and neck pain worse. Every PT gave me basic exercises that felt great in the moment, but never fixed the problem. So I dug into the actual research to figure out what actually works. In this video, I'm covering EVERYTHING: - Why the "big neck = sleep apnea" connection is mostly BS (and what the PSG studies actually show when you control for BMI) - How to train all four cervical movements (not just the two everyone does) - Why chin tucks won't build you a real neck - The $5 setup that smokes the Iron Neck for rotation training - How to fix pain without becoming a lifelong rehab patient - What 1,211 pain-free cervical MRIs reveal about your "degenerated" spine If you're tired of weak-neck advice from people who've never actually built one, this is for you. RESEARCH CITED: - Brinjikji 2015 (AJNR) - Spinal degeneration in asymptomatic populations - Nakashima 2015 (Spine) - 1,211 asymptomatic cervical MRIs - Ylinen 2003 (JAMA) - Neck strength training RCT - Oranchuk 2019 - Isometric training systematic review - **Ackland, Merritt & Pandy 2011 (J Biomech) - Cadaver study of human neck muscle moment arms in flexion, bending, and rotation - Vasavada 1998 - Cervical muscle moment arm modeling - Andersen et al. - Trapezius compartmentalization EMG research - Mortimore 1998 - Parapharyngeal fat in OSA 📚 Chapters: 00:00 Intro 00:46 Do Bigger Necks Cause Sleep Apnea? 02:04 Anatomy of the Neck 03:43 Neck Training for People with Sleep Apnea? 04:18 What You Should Do If You Have Neck Pain 04:46 Is a Bulging Disc the Source of My Neck Pain? 05:02 Where McKenzie Chin Tucks Fit In 06:22 If You're Nervous About Training While You Have Neck Pain 07:01 Cadaver Case Study 07:41 Flexion 09:59 Extension 13:17 Lateral Flexion 13:49 Rotation If this video pissed you off, you're probably still doing chin tucks. Subscribe - because someone has to call out the BS in this industry. #NeckTraining #NeckPain #SleepApnea #Hypertrophy #Bodybuilding #StrengthTraining