The standard in my gym is to be able to do 100 consecutive reps.

Then you are allowed to move up in weight.

Start off easy if you have never done neck work before.

I suggest 5# followed by 10-25-35-45 and so on.

Do 3 sets for as many reps as you can. The weights above are the progrssions I have my students start with.

Thanks,
Machine

Following is an article put together for an ASCA accreditation. Some things have changed since it was originally written. Apologies as some of the tables, pictures, figures etc have been lost in translation to this blog.

Comments/thoughts very much appreciated

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Saturday 30th January 2010
Chest / Tri's / Abs

Elliptical 5min warm up
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