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If You Do Not Train It – Do Not Expect It To Grow

If You Do Not Train The Muscles Of The Head And Neck Do Not Expect Them To Grow                                                        

If you travel America and discuss neck training with coaches and athletes many believe they are getting sufficient neck development by doing pulls, as well as, shrugs.

In a study that was published in the Journal of Applied Physiology.  They trained two groups exactly the same with the exception that one group trained their neck extensors three days per week.  The researchers examined the neck musculature with an MRI and looked at the cross sectional area of ten muscles and their growth.

Only the group that strength trained their neck Monday, Wednesday and Friday made muscular gains of the cervical  musculature.  The researchers clearly saw the results through magnetic resonance imaging.



Both Groups on Sunday and Wednesday performed sets of

Parallel Squat

Push Press

Bench Press

Crunch Exercises

Both Groups on Monday and Thursday performed sets of

Pulls from the Mid-Thigh

Romanian Deadlifts

Bent Rows


Monday, Wednesday and Friday

Only one Group did neck extensions 3 sets of 10.

The study continued for 12 weeks and made it clear that a resistance exercise program does not provide stimulus for cervical adaptations unless specific neck exercises are performed.

Train your head and neck to Get Strong.



Closed And Open Chain

Open kinetic chain exercises of the lower limb are movements, where the distal segment is unloaded and free to move. The opposite is true of closed kinetic chain exercises, whereby  there is enough resistance to prohibit free motion.

Closed kinetic chain exercises are movements such as squats, Pendulum Squat Pro, leg presses and lunges, while open chain exercises are actions like leg curls, leg extensions and the Pendulum Reverse Glute Ham.

The kinetic chain can be understood as interrelated joints and body parts working with one another during motion. This creates a chain of events that affects the movement of neighboring joints and segments.

The advantage of open chain movements is that they tend to be better at isolating muscle and often are selected for specific rehabilitation and used to accentuate performance. While closed chain movements in general would be classified as more functional and closely approximating movements that are used in sport and daily life.

Pendulum Reverse Glute Ham Machine

Open Chain Reverse Glute Ham

Pendulum Power Squat Pro

Closed Chain Pendulum Power Squat Pro

Pendulum Power Squat Pro XT

Closed Chain Pendulum Power Squat Pro XT

Arkansas Baseball Weight Room
arkansas weight room
arkansas weight room
arkansas weight room
arkansas weight room
arkansas weight room
2-for-2 Method

Some trainers, coaches and athletes use what is called the 2-for-2 Method for increasing training load. The rule is if the trainee can perform two or more repetitions over one’s ‘repetition goal’ in the last set of an exercise, for two consecutive workouts, the weight is added for that particular exercise the next training session.

Bench Rep