Beginners mind, my friend...
Low volume, low resistance, low fatigue to start. Avoid painful range of motion.
Here's an example of how I've been breakin' in newbies that seems to be accelerating the intial neural gains. It cuts down the time to seeing physical changes vs. just strength increase. You progress even faster due to your exercise history.
Phase 1 - 2 x 15 reps performed 5 reps at a time with a 10-15 sec rest-pause between each 5 reps and a full minute between sets. On the last rep of the last set, perform an isometric hold x 20 sec in the stretch position but not at full end range of motion...just shy. Emphasize a slow concentric and a controlled, but quick eccentric to reduce muscle soreness. Try to increase the duration of isometric to up to 60 seconds over 3 to 5 workouts (guys are faster than girls on this). This can be performed daily as tolerated using 3-5 exercises (presses, row, squats, etc).
Phase II - same sequence of events but the isometric is done at the end of each 5 rep "mini-set". This can also be done daily as tolerated.
Phase III - 2 x 12-15 with even, controlled concentric/eccentric tempo (slower than initial eccentric tempo) and isometric hold on last rep.
After that they seem to tolerate a good amount of volume and intensity. My most recent experiment was on a 51 year old mom (former cheerleader/gymnast) who whizzed through this sequence in about 3 weeks. She already feels like she wants to show off her arms [img]smile.gif[/img]
For you, you'll probably want to do some isometric neck work. You can use a swiss ball on the wall for that if you like.
Remember the statute of fitness limitations. Don't rush but stay enthusiastic.
Oh, and don't tell anyone about my break-in program, it's a secret.
Bill Hartman, Save Ferris!
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