How to Train Your Neck Like Rubiel Mosquera: The IFBB Pro with the Most Impressive Neck Ever

Rubiel Mosquera neck workout

Rubiel Mosquera is a Colombian bodybuilder who has a massive 20-inch neck, earning him the nickname “Neckzilla”. His neck is one of the most muscular and thick in bodybuilding, and he trains it hard to maintain its size and strength. Here are some of the exercises that Rubiel does to work out his neck:

• Neck harness: This is a device that attaches a weight to the back of the head, allowing the user to perform neck extensions and flexions. Rubiel uses this to target his neck's posterior and anterior muscles, such as the trapezius, splenius capitis, and sternocleidomastoid. He does 4 sets of 15 reps with a heavy weight, resting for 60 seconds between sets.

• Neck bridge: This is a bodyweight exercise that involves lying on the back or stomach and lifting the torso off the ground using only the neck and head. Rubiel does this to work on his neck stability and mobility, as well as his spinal erectors and upper back muscles. He does 3 sets of 10 reps, holding each rep for 10 seconds.

• Neck curl: This is an exercise that involves lying on a bench with the head hanging off the edge, and curling the chin towards the chest. Rubiel does this to isolate the anterior neck muscles, such as the sternocleidomastoid, scalenes, and hyoids. He does 4 sets of 20 reps with a lightweight or resistance band, resting for 45 seconds between sets.

• Neck lateral raise: This is an exercise that involves lying on a bench on the side, and raising the head sideways towards the shoulder. Rubiel does this to target the lateral neck muscles, such as the splenius cervicis, levator scapulae, and scalenes. He does 3 sets of 15 reps on each side, resting for 30 seconds between sets.

These are some of the exercises that Rubiel Mosquera does to train his neck. He also incorporates other exercises that involve the neck indirectly, such as shrugs, deadlifts, rows, and presses. He follows a strict diet and supplement regimen to support his muscle growth and recovery. He inspires many bodybuilders who admire his unique physique and dedication.

What is Rubiel Mosquera's diet?

Rubiel Mosquera is a Colombian bodybuilder who follows a strict diet plan to support his muscle growth and recovery. According to the web search results, his diet consists of the following principles:

- He eats six meals a day, spaced every three hours, to keep his metabolism high and his hunger low.

- He consumes about 4,000 calories a day, with a macronutrient ratio of 40% protein, 40% carbohydrates, and 20% fat.

- He sources his protein from lean meats, eggs, fish, dairy, and whey protein. He aims for at least 1.5 grams of protein per pound of body weight.

- He gets his carbohydrates from complex sources, such as oats, rice, potatoes, quinoa, and fruits. He avoids white bread, refined grains, and sugars.

- He includes healthy fats in his diet, such as nuts, seeds, avocado, olive oil, and fish oil. He limits his intake of saturated and trans fats.

- He drinks plenty of water throughout the day, at least 3 liters, to stay hydrated and flush out toxins. He avoids alcohol, soda, and juice.

- He supplements his diet with multivitamins, creatine, glutamine, BCAAs, and pre-workout formulas to enhance his performance and recovery.

By following these guidelines, Rubiel Mosquera can maintain a well-rounded and muscular physique while preparing for competitions. He also adjusts his calorie intake and carb cycling depending on his goals and body fat percentage. He inspires many bodybuilders who admire his unique physique and dedication.