I used to suffer from “golfer’s elbow” (I don’t play golf), probably from a combination low bar squats and bench presses with a convention grip.
This elbow pain made low bar squatting unpleasant, and it wasn’t exactly fun while performing other activities such as curls, chin ups, pull ups, overhead presses and bench presses. All of which are the primary exercises I perform most of the time!
To deal with the pain, I have tried ibuprofen, adjusting my hand/arm/elbow position during the squat and adjusting my grip width for the bench (this was before I used the reverse grip).
By the way, don’t you think he looks a little bit like Commander Riker from Star Trek: The Next Generation?
Especially the Riker from Borg-overrun parallel universe in the episode “Parallels”:
Anyway, getting back on topic, I bought a bicycle inner tube, cut it as instructed in the video above, wrapped up my elbow as tight as I could and started flexing and extending my arm.
After I took it off, I felt no more pain…it worked!
I did this for a couple of weeks prior to my workouts, but there were a few issues with the rubber tubing solution.
The bicycle inner tube was it a pain in the ass to put it on by myself. It was pretty stiff, and the inner tube that I purchased was too short (it was on sale for a dollar, which is why I got it). Plus, it stunk like a rubber tire!
I made the decision to get the Rogue Voodoo Floss bands after experiencing how effective this “wrapping some rubber band around your elbow” is for eliminating elbow pain, and getting fed up with how difficult it was to wrap this short bicycle inner tube by myself.
At the time, I got the regular, black Voodoo Floss bands, but now they have a thicker version in red called the Voodoo X bands. They’re the same length and width as the original, but provide even more compression.
Rogue Voodoo Floss Bands
When I first opened up the package, I noticed a nice pleasant smell. Maybe my sense of smell is screwed up, but it smelled like bananas, or something fruity and edible. It did not smell like rubber to me.
It’s made in Srilanka out of natural latex rubber.
Here’s what it looks like in and out of the packaging:
They come in pairs, and are 7’ long, 2’ wide and can stretch to 150% it’s length. It says 17’ on the piece of paper that came with the bands, but according to my calculations, 150% of 7’ is 10’ 6”.
There’s also a 28’ long version of the Voodoo Floss bands for those who want to cut their own lengths.
Compared to the rubber bicycle inner tube, the Voodoo floss bands are much more stretchy and softer in texture which makes it a lot easier to put on.
How To Use It
I’ve only used this on my elbow joint, so I cannot speak about how it works for the knee, ankles and other parts of the body.
Here’s what I do in a nutshell: I put on the bands by myself, making sure to wrap it really tight, and flex and extend my elbow multiple times. After about 30 seconds to 1 minute, I take off the wraps.
Here's a bigger picture of my elbow wrapped up:
And here’s what it looks like when I take them off! The red marks are temporary.
Below are some videos by Kelly Starrett demonstrating how to use the Voodoo Floss bands in more detail:
Elbows
Patella Femoral Pain
Shoulders
Ankles
How Do Voodoo Floss Bands Work?
So this is probably why it’s called “Voodoo”.
I couldn’t find anything solid that explains how the Voodoo Floss bands work, other than a bunch of bro-sciencey sounding stuff.
I’m sure in the future Science will explain how it works, but in the meantime, I’m satisfied that it just works.
When I am preparing to workout and my elbow tendonitis is acting up, I am not concerned with how the Rogue Voodoo Floss bands work. I only care that they work and take away the pain so I can exercise without the golfer’s elbow interrupting my workout.
Alternative Uses: Band Pull Aparts
I don’t experience elbow pain all the time, so I don’t wrap my elbows very often.
However, I do use it before just about every workout as part of my shoulder warmup. I perform band pull-aparts (which I don’t think I have recorded in my training logs) usually after I’m done torturing myself on the Rumble Roller.
I find that performing band pull aparts using the Voodoo Floss bands, followed by some shoulder dislocations prior to low bar squatting has eliminated just about all shoulder pain I used to experience from low bar squats.
Conclusion
The Rogue Voodoo Floss bands is the most effective way that I have come across to take away any elbow pain almost instantly, at least temporarily.
I would say that it’s an essential tool in your toolbox (gym bag or home gym) not only as a something to get rid of nagging joint pain via compression, but also as a shoulder warm up tool through band aparts.
It’s a drug-free way to eliminate pain. I’m not sure if it’s a permanent fix, but it works better and faster than anything else I have tried.
If you’re suffering from elbow pain, but don’t want to fork out $24 for a pair of 7’ long, 2” wide rubber bands, then pick up an inner bike tire and try this method out for yourself.
You’ll probably encounter the same experience I have, that is getting rid of the elbow pain with the inner bike tire, and then getting frustrated with trying to put it on and getting annoyed by the rubbery smell that you’ll eventually reconsider buying the Rogue Voodoo Floss bands.
I’m a sucker for free stuff, especially if I know that “stuff” is good, so I said yes! I also told Jake that I would write a review of the Gymboss interval timer, and here it is!
You might think that this will be a glowingly positive review simply because I received this item for free and I’m just returning the favor.
FALSE.
I have owned and used an older version of the GymBoss which I purchased in 2008!
Proof below:
The newer GymBoss interval timers are nearly the same as the old ones, but with a few additional features and a variety of colors and designs to choose from.
The older Gymboss is pictured below, on the left, and the newer on on the right:
The old version only came in grey (from what I remember), but for the new one, I choose black, because black seems to match with just about anything. It also has a different feel to it. The outer casing feels like some sort of soft rubber. Not sure if this has any function, but it feels nice.
Here’s a closer look at what it looks like:
I’m not sure why there’s the phone number printed on the bottom of the device. Maybe it’s for technical support or a number to call if I want to order more interval timers?? I don’t know.
There’s also a REBOOT button (which is not featured on the older version). According to the instructions, it’s for a “malfunctioning or frozen timer”. Handy, but I’ve haven’t come across any issues that required a rebooting.
It also came with a pamphlet with a few Tabata workouts, and an article on interval training:
Features
Multiple Alarms & Alarm Durations
There are 2 different types of beeps (BH or beep high, and BL or beep low) along with a vibration alarm.
These can be used in combinations. For example BH or a high pitch beep combined with a vibration for the alarm at the end of the interval. This is good because in a noisy environment, you may not be able to hear the beep, but will feel the vibrations from the alarm.
You can also choose the alarm duration, from 1, 2, 5 or 9 seconds. Personally I use 5 seconds.
Tiny
The Gymboss interval timer is tiny. It measures 1 3/4” x 2 1/4”. Apparently it’s a size of something called a “pager”, whatever that is.
Stopwatch
The stopwatch is a newer feature on the updated Gymboss that’s not included in the older version.
Clip
The Gymboss has a clip on the back, which is used to attach to your shorts, shirt, armband or whatever else. Personally, I do not do attach the timer to any parts of my clothing. I usually set it on the table, or clip it into the holes of my power rack.
How To Set It Up
It’s pretty easy. You can follow the instructions written on the back of the Gymboss:
Or read the “manual” that’s printed on a piece of paper (which was folded up and neatly tucked under the clip that’s on the back of the Gymboss):
Or watch the video below:
How I Use It
Interval Timer
I mainly use this exercise timer whenever I hit the heavy bag or jump rope. I set the timer to 3 minutes on, and 1 minute off and let it run while I train.
Stop Watch
I also started using the newer Gymboss as a stopwatch to time my rest periods in between sets. Normally I rest for about 3 minutes in between sets before slapping on my belt and wrist wraps and getting under the bar.
Pomodoro Timer
The “Pomodoro technique” is a simple time management system where you use a timer as a tool, and you work on a task for 25 minutes and take a 5 minute break. After repeating this 4 times, you take a longer break.
It’s a pretty simple and effective technique for overcoming procrastination, getting on task and getting stuff done. Like studying, or writing this review that you’re reading now.
The Gymboss interval timer is almost perfect for this. What I do is set the timer so that it is on for 25 minutes before the alarm goes off, and then it counts down for 5 minutes before the alarm goes off again. This is repeated 4 times. After 4 x 25 minutes of “work”, I manually time myself to take a 15-20 minute break before starting up again.
Although it’s not perfect, the Gymboss works a lot better than a kitchen timer!
Other Uses That I Haven’t Tried But Pretty Sure Will Work
Kitchen Timer
Tabata Intervals (20 seconds on, 10 seconds of rest, repeated 8 times)
Various methods of HIIT (high intensity interval training)
Alarm to wake you up if you want to nap for X minutes
Stuff I Liked
I really liked that they had the instructions printed on the back of the device! This makes it even easier to operate, especially if, for whatever reason, you stop using the Gymboss and forget how to use it.
I also liked the option vibration feature as one of the alarms.
My hearing sucks, probably due to listening to Michael Jackson on full blast when I was a toddler and standing next to those huge-ass speakers at rave parties when I was at the tail end of my teenage years. I usually have trouble hearing high pitch noises, but thankfully this timer vibrates so I can feel it. Or at the very least, see that it’s moving on the table due to the vibrations.
So it’s nice that a self-diagnosed hearing impaired individual like myself can be alerted at the end of an interval.
Stuff I Wish This Thing Had
My main gripe is that I can’t save any intervals.
For example, as mentioned earlier, I like to work on the heavy bag or jump rope to the interval of 3 minutes on and 1 minute off.
I also use the Pomodoro technique, which is 25 minutes "on" followed by a 5 minute break, repeated 4 times before a longer break.
Every time I want to switch between the two, I have to manually change the timer to the desired intervals. This is a pain in the ass, but luckily now that I have two Gymboss interval timers, I’ll use one for my workouts, and another for work and whatever else.
Update: I recently found out that they have a new product called the “Gymboss Max” and “Gymboss MiniMax”, both of which have the feature to save multiple intervals in it’s memory, and also perform multiple, complex intervals.
Here’s a video showcasing the Gymboss Max:
I’m not sure if they still sell the Gymboss Max because it’s no longer available on their website (at least, that I could tell). It seems to be phased out and replaced by the Gymboss MiniMax.
Also, even though there’s a clip, I think it would have been nice to have a magnet on the back of the clip so I can stick it on my fridge or anything else that’s metal. I’ll probably end up gluing a magnet on by myself.
Conclusion
It’s a simple, durable interval timer that does the job it’s intended to do.
The Gymboss is priced at about $20, which some people might think is expensive for such a small device.
But think about it this way: I got my first GymBoss interval timer almost 5 years ago, and I’m still using it today. The smartphone that I got 5 years ago costs almost 5 times as much, and is now a piece of junk today which I would be surprised if I could sell for $5. $20 for an interval timer that’s used on a regular basis is not so expensive in the long run.
As for the new one, I get the feeling that I’ll be using this GymBoss for a long time. After all, I did use the older GymBoss interval timer since 2008.
I’ll probably use this one more often simply because it has the stopwatch feature that I can use to time my rest periods in between sets.
Anyway, check it out if you’re looking for a solid, standalone interval timer: GymBoss.com
Originally I bought MuscleTech Phase8 whey protein thinking that it was a protein powder, similar to that of Optimum Nutrition’s Gold Standard 100% whey protein or Dymatize Elite.
Turns out, it’s not.
According to the “supplement facts”, it only contains a little over 60% protein per serving.
It also contains 7 grams of carbohydrates. Something that I wasn’t expecting because I ASSuMEd it was just a “regular” protein powder.
You know, the stuff that has a ~30 g serving size and a 24+ g of protein per serving with 1-3 g of carbs.
It was listed under the category “protein powder”, and all of the protein powder I had bought previously was the regular stuff I just described.
They say that it contains “only half the carbs and fat of the leading competitor”. I’m not sure who or what product they are referring to.
My mistake, and lesson learned: Read the label before buying
It seems like it doesn’t fit into any category that I’m aware of. It contains too little carbohydrates to be classified as a meal replacement, post-workout powder or mass gainer. But it contains too much carbs to be a pure protein powder. Maybe there’s some new made-up category that popped up recently that I’m not aware of.
My plan was to take this later after I finish my existing tubs of protein, but since this stuff has more carbs than I expected (probably due to the maltodextrin, the 2nd ingredient listed after it’s protein blend), I’m going to drink MuscleTech Phase8 during my workout.
Anyway, I ended up purchasing 2 jugs of each flavor (strawberry, chocolate and vanilla) for a total of 6 jugs because of some buy 1 get 1 free deal. So now I have 27 lb of this MuscleTech Phase8 powder.
What I thought was a little weird was that the weight of the protein was not the same for every flavor.
The strawberry is only 4.4 lb, vanilla is 4.5 lb, and milk chocolate is 4.6 lb.
I don’t know if this is the case with every manufacturer, but I thought it was odd.
Ingredients
According to the product description, it contains a protein blend which is listed as:
1. Hydrolyzed Whey Protein Isolate
2. Whey Protein Isolate
3. Whey Protein Concentrate
4. Milk Protein Concentrate
5. Calcium Caseinate
6. Micellar Casein
Interestingly, the order of the type of protein listed on their product profile is not the same as the order in which they’re listed in the “ingredients” label:
I wish they would show the quantities or some percentage of each type of protein instead of simply listing it out in a bracket under “protein blend”.
I also want to point out something that caught my eye:
Processed in a facility that also processes wheat, egg, fish and shellfish.
I checked to see if my other protein powders had this, and it did not.
I would be interested to see this facility that processes wheat, egg, fish and shellfish…along with MuscleTech Phase8 powder. Maybe there’s a MuscleTech wheat, egg, fish and shellfish product out there?
Sustained Release Protein
The claim in their marketing is “8-Hour Sustained-Release Protein Absorption”.
I’m not sure how I can test this out for myself to see if it is true, but I would bet eating a steak and not chewing it thoroughly would provide me with a longer “Sustained-Release Protein Absorption” than an easily digestible protein powder that contains some “Digestive Enzyme Matrix” to help digest it.
Scoop & Serving Size
The scoop is much larger than I’m accustomed to seeing, but it makes sense because the serving size is much larger than average.
The serving size is a whopping 41 g, and it only contains 26 g of protein per serving. See the comparisons below (the MuscleTech scoop is on the right side).
Mixability
It’s a very fine powder, something similar to that of baby powder. Because of this, MuscleTech Phase8 mixes well, but is a bit messier than other protein powders that I’ve used. It goes everywhere; sticks to my hand and fingers, sticks to the scoop, on the table, on the container and even in the air.
I didn’t bother mixing it in with my coffee, because I did not want to make a big mess and didn’t want the additional carbs first thing in the morning.
Taste
All the flavors are very sweet, and have a slight chemically taste.
Vanilla tasted best, chocolate had an artificial taste to it, and strawberry tasted like strawberry flavored medicine.
Strawberry
Smells nice
White powder turns pink when you combine it with liquid
Because of the buy-1-get-1-free deal for the 4.4 - 4.6 lb tubs (which is no longer available), I suppose 27 lb of MuscleTech Phase8 for $157.11 was alright, even though it only contains about ~62% protein (that’s 16.7 lb of protein) by weight.
That’s still $9.41 per pound of protein if my math is correct.
I think if they eliminated the maltodextrin (which seems to me like a cheap filler ingredient…not sure why it’s in there) this would be a better product. But there may be some people out there who want the extra 7 g of carbohydrates coming partially from maltodextrin per serving.
Personally, if I wanted extra carbs, I would just eat a piece of fruit, add an extra scoop of rice to my post-workout meal or something like that.
It does have pretty high ratings from other people though (currently a rating of 9.5/10 from 195 reviews). Although from reading some of the reviews, it looks like MuscleTech themselves sent out free tubs to bb.com members to evaluate.
I’ve already finished my 25lbs bag of protein from CanadaProtein, and I’m nearly finished the 10lbs bag of Optimum Nutrition.
So I decided to open up the 10lbs box Dymatize Elite Whey Protein Isolate I had sitting around and making my living and dining room smell delicious for a few months.
The flavor is “Gourmet Vanilla”, and unlike the other proteins I have purchased in the past, it comes packaged in a box, rather than a food grade bag or plastic container. This seems to make sense from a merchant’s perspective: it would be easier to store and stack boxes on top and beside each other compared to bags or tubs of protein.
Upon opening the box, I saw that the protein was inside a huge Dymatize branded zip lock bag.
I felt some powder on the outside of the bag before opening it. I’m not sure if there was a hole in the bag or the powder was a result of the package process.
The bag felt thinner than I’m used to, and the zip lock seemed a little flimsy compared to the bag from Optimum Nutrition, and other food grade bags that I’ve come across in the past. Even the sandwich zip lock bags feels more secure.
When I opened the bag, the aroma of artificial vanilla rushed into my nose. It smelled great!
Unfortunately, the scoop was not at the top (does this even happen in real life??), so I used my old scoop from another batch of protein to dig around. The Dymatize scoop wasn’t hard to find since it was just below the surface.
When I pulled out the scoop, this is what I found:
Nice looking scoop!
This scoop is branded, and there are 2 sets of measurements on the side. This would make it easy to get the exact quantity of the powder if you’re into exact measurements.
It’s also narrower at the bottom. I’m not sure what function this serves however.
Ingredients
Even though the brand name is “Dymatize Elite Whey Protein Isolate”, it’s actually a mix of whey protein isolate and whey protein concentrate. Unfortunately it doesn’t list the exact quantities of each, but since whey protein isolate is listed first, I’m assuming that there’s a higher ratio of WPI to WPC.
There’s also a proprietary enzyme blend to help with digestion. I’m not sure if this really works, but I haven’t experienced any sort of bloat or gas from this product.
The sweetener used is acesulfame potassium. I don’t believe I have ever tried this sweetener before.
I also mix 2 scoops of protein with water and drink that throughout my workout.
Dymatize Elite Whey Protein Isolate mixes great at first, but it leaves some residue at the bottom of my mug (shown below) and shaker cup. I’m not sure what this residue is, but I haven’t seen it with the other protein powders that I’ve tried.
Taste
From the moment this entered my mouth, all I could think of was, “DAMMIT I have 10lbs of this stuff to ingest!”
It tasted horrible. Probably the worst tasting powder that I have put in my mouth since the vanilla flavored “Mega Mass 2000” I took back when I was a bone rack in the 90’s.
This protein also leaves a bad aftertaste in my mouth. It might because of the acesulfame potassium. Apparently, this sweetener leaves a bitter aftertaste if your mouth. I’m not sure if I would describe it as bitter. It’s more like YUCK.
Value
I got this during a free shipping promotion from BodyBuilding.com, so all I had to pay was $86.99. Normally I would have to pay for shipping and additional charges, so this was a good deal.
Leaves some residue at the bottom of my mug/shaker container
I’m going to have to ingest 10lbs of this stuff. Guess I’ll man up and down this protein 1 day at a time.
And here’s the thing about whey protein reviews. I can’t verify the contents of the package, so I can really judge on a matter of taste, mix ability and other things that I can observe.
A thick, strong, muscular neck is like a mane made of muscle.
A big neck looks intimidating, at least to me. If I see someone with a thick neck, automatically I think they’re involved in some sort of hard training…and that they’re probably strong.
Often the only muscle group that are visible when wearing everyday clothing is the neck. So why is it that most people seemed to be more concerned with their six pack abs, which are covered up by clothing (in public) most of the time, than their neck muscles which are usually visible?
These days, I don’t train for aesthetic reasons (that is, I don’t train for looks) with the exception of one body part: the neck.
Big muscles with a pencil neck just looks plain weird. Almost as weird as someone with a huge upper body and tiny legs. In my opinion, a pencil neck is just as bad as chicken legs.
Take a look at former NFL football player and former professional wrestler Bill Goldberg. On the left is how he normally looks. On the right, with the help of my horrendous photo editing skills, is how he would look if his neck were a little thinner:
Which one looks more alpha to you?
This big-muscles-small-neck looks like a skinny person wearing a muscle suit.
From a functional standpoint, a strong neck has many benefits especially if you’re into martial arts such as boxing, Muay Thai, BJJ, wrestling, MMA, or contact sports like football or rugby. I used to do a bit of Muay Thai training, and regular neck training really helped when it came to clinching.
I haven’t experienced this myself, but apparently a strong neck will prevent injuries or concussions from blows to the head.
Unfortunately, the neck is a neglected body part by most people. Even for those who exercise for aesthetic reasons (bodybuilders), it’s not uncommon to see those who have huge, bulging muscles and a pencil neck, despite performing indirect neck work such as shrugs, rows and deadlifts.
So what’s the solution?
Direct neck training with a neck harness.
I’ve searched the internet for the best neck harness on the market. I wanted something durable so that it would last me many years. I also wanted something that was lightweight. I was living in Bangkok, Thailand at the time, walked to my gym in 35+ degree weather and did not want to be weighed down by heavy chains and leather.
I eventually came across a neck harness that was fit for demigods and created by the people who make equipment for the world’s strongest men:
The Headstrap Fit For Hercules neck harness is light weight, and made by Ironmind, who makes lifting accessories and equipment for the folks at the World’s Strongest Man events.
Unlike most neck harnesses which are constructed of leather, this one is made from some sort of super strong proprietary materials. I emailed them to ask what the headstrap was made of, but they wouldn’t tell me! But apparently this material is able to hold 1 ton (that’s 2000lbs, or 907.185kg). I’m assuming it’s similar to their lifting straps which are made of nylon.
Here’s a close up look at the strap:
It also does not have a chain attached to the harness.
These lightweight, but super strong materials made it easy for me to carry around in my bag.
According to Ironmind’s website, this harness should fit heads with a 20-26” circumference. My head circumference is about 24” and it fits me just fine.
The headstrap is adjustable through the use of an adjustable buckle. It is secured by double passing the strap through this buckle.
The top portion of the harness (the section that goes over your head) is very comfortable. It has some thin, blue padding along the inside of the headstrap, as shown below:
The ends of the straps are cut at an angle. There’s also a plastic coating that lines the edge of the strap, making it easy to weave the strap through the buckle. I’m also assuming it’s there to prevent any sort of fraying of the strap over time.
I don’t know much about stitching or threads, but the stitching on this harness looks very strong.
A unique feature on the Headstrap for Hercules neck harness that I haven't seen on other neck harnesses is the blue aluminum plate.
According to the manual:
Simply thread the red webbing through the round hole on the right side of the frame, stand up and lever your head toward the left shoulder (working the muscles on the leftside of your neck). To work the muscles on the right side of your neck, thread the red webbing through the round hole on the left side of the frame and lever your head toward your right shoulder.
I’ve found leaving the red strap in the center slot and rotating the headstrap so that the adjustable opening is facing the side works fine. This allows me to train the sides of my neck without having to adjust the red webbing every time.
How I Use The Ironmind Neck Harness
I’m going to explain to you how I use the Ironmind neck harness. There are 2 ways that I’ve used this neck harness:
Attaching Olympic plates, and
Connecting the harness to some cable machine.
Before getting into this, I’d like to touch on the manual that comes with the neck harness.
In the instructions, it says:
For maximum comfort when training the front or back of your neck, we recommend that the label on the headstrap be on the same side as the muscles you are training (i.e., keep the label side of the headstrap on the back of your head when you are training the back of your neck, and reverse it for the front of your neck), but some people don’t notice any difference. Another way to view this recommendation is to position the adjustable opening on your headstrap on the same side of your head as the weights.
Personally I found it more comfortable and effective doing the opposite: that is to position the adjustable opening of the headstrap on the same side as the muscles I’m training (rather than the label side).
Wearing A Beanie Cap
I prefer to wear a beanie cap (or toque) when using a neck harness. It’s a little bit more comfortable than using the neck harness by itself. Also, the sweat from my head will be absorbed by the hat, and not the harness, meaning the harness will remain cleaner and odor free a lot longer, and I don’t have to wash the harness as often (actually, I don’t recall ever washing this harness )
You can get cheap beanie caps at the dollar store around the fall and winter time. I’ve found that the tighter the hat, the better it is to use with the neck harness because it moves around a lot less compared to a loose cap.
Exercise While Standing
I also want to point out that I do all my neck exercises standing.
You’re using more muscles standing compared to sitting, and it’s more functional that way (at least in terms of clinching in martial arts).
Also, I’ve seen pictures and videos of people sitting and doing neck extensions, and it looks funny to me. It’s like they’re performing self fellatio or something.
Anyways, that being said, here’s how I use the Headstrap Fit For Hercules with plates, and cable machines!
Plates
Normally, you would undo the buckle of the red strap, weave the strap through the holes of the Olympic plate(s), and re-buckle the strap to secure the weight.
I have found this time consuming, having to undo, weave, and redo the buckle every time I changed the load. Another problem with doing this over and over again is that the plastic edge at the end of the red webbing will start to wear out:
The first thing I tried to make loading and unloading weights easier was looping the red strap into the holes of the Olympic plates (without unbuckling the buckle), and attaching 2 carabiners at the end of the red strap to prevent the plates from falling off.
It looks like this:
The problem with this is that the carabiner will wear out from rubbing against the metal plates.
The best solution I’ve figured out is to add a chain and carabiner.
Using a chain along with a carabiner makes adding and removing plates faster and easier. The length of the chain I am using is 30”, or 76.2cm. This allows me to weave the chain through multiple Olympic plates.
If you decide to go with chain and carabiner route, make sure you go with the ones that are designed for mountain climbers and able to hold thousands of pounds of force (it should have a kN rating), rather than a flimsy one with no specifications that you might get for free with a water bottle.
Now I can simply weave the chain in the holes of the Olympic plates, and secure it to the strap with a super strong carabiner. It’s quick and easy.
Some notes on using plates with the Ironmind neck harness:
Neck Extension
For this variation, I make sure the length of the red webbing along with the chains is long enough so that the Olympic plate does not ram up into my testicles while performing standing neck extensions with this harness.
Neck Flexion
I lay the plates on a bench first, sit down on the plates, place the headstrap over my head and then stand up.
Performing standing neck flexion with the Ironmind neck harness will make the black straps on either side rub against your shirt. Baby powder could be applied to make it glide easier, but I have not tried this myself. Because of the rubbing of the strap, it’s a good idea not to wear your favorite shirt with some design on the back, because it may rub off.
Neck Lateral Flexion
While doing this, the blue aluminum plate will glide up and down the side of your shoulder. I’ve found that I need to wear a t-shirt while doing this exercise. The aluminum plate tends to “stick” to sweaty skin, so I do not do any neck training topless or with a tank top.
I’ve also experienced with heavier weights during neck lateral flexion, is that it turns into an isometric exercise for my neck, and most of the flexion is coming at the waist. It’s almost like a side crunch.
Cables
I used to do neck training on one of these Freemotion functional cable machines:
They were great because I could adjust the height of the pulley (I set it low for neck extensions, and at around chin level for both neck flexion and lateral flexion), and the weight stack made it quick and easy to change the weight.
The other option is to use a low pulley.
I purchased the lat pull down attachment for my Amstaff power rack specifically for neck training.
It’s plate loaded, and a whole lot easier than attaching plates to the harness directly. However it’s not as convenient as a cable machine with a weight stack and pin-selectorized weights.
Compared to plates, I find that the tension on my neck using cables is continuous, and it felt harder to do at the same weight (at least on the pulley attached to my rack) compared to hanging plates off the harness alone.
Here’s a video of me demonstrating how I use the neck harness along with the low pulley:
Again, I find that at heavier weights, lateral neck flexion becomes more of an isometric exercise for the sides of my neck, and the movement is more of a side crunch with cables.
Summary
Pro’s
Comfortable
Light weight
No chains (unless you attach your own)
Super durable
Cures pencil necks
Con’s
The adjustable buckle will gradually become loose, so you’ll need to re-tighten the neck harness from time to time.
Most expensive neck harness on the market. But you get what you pay for.
You may find that the top button on collared shirts will be difficult, if not impossible to button up.
In closing, whether you’re a martial artist, football player, training for strength or looks, you should be exercising your neck.
![Il_pomodoro[1]](http://i0.wp.com/www.johnphung.com/images/Gymboss_B277/Il_pomodoro1.jpg "Il_pomodoro[1]")
From the moment this entered my mouth, all I could think of was, “DAMMIT I have 10lbs of this stuff to ingest!”
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