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Progressing By Adding And Subtracting Weight

A man using the pendulum neck machine

Set the Pendulum 4 or 5 Way Neck Machine face pad lever arm on the #4 setting. Hold on to the handles with a weight you can do 8 repetitions with and a goal of eventually 12. Each rep should be performed pausing at the top of each movement and returning the weight under control.

Add 2.5 – 5 lbs when the athlete can achieve the goal of 12 reps with excellent form. Continue training in this fashion for 5 weeks.

At the end of the selected training period the athlete begins each neck training session by grasping underneath the front of the seat instead of holding on to the handles. The weight the athlete has been using will have to be reduced even though they are following the exact 8-12 protocol. Continue the same training regime for the next 5 weeks.

After training 5 more weeks of 8-12 reps with the front of the seat hand placement. Have the athlete grasp the handles located on the seat pad immediately in back of them. Once again the starting weight that has been used for the past 5 weeks will have to be reduced.

What is occurring is the arms and traps are always used, consciously or subconsciously by a lifter to aid in the movement slowing the gains that can be made. Hand placement removes the ability of the traps and arms to assist the exercise. This allows an athlete to gain strength, improve technique and develop outstanding form. It is surprising how the process accelerates neck growth.

A Great Way To Get Strong Training On Pendulum


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