Ouch again

Today's injury is the Levator Scapulae. I have finally recovered from a pulled rhomboid muscle, but by having too much weight on the lat pull down, I pulled a muscle in my neck.

http://www.exrx.net/Muscles/LevatorScapulae.html

Maybe I should concentrate on reps and time-under-tension rather than weight. To quote ezine, "The term "Time-under-tension" (TUT) is really hot..." (http://ezinearticles.com/?Bodybuilding:-Is-Time-Under-Tension-Important-for-Muscle-Growth?&id=367160)
When I can do 15 reps with a 4-second eccentric phase, then I will up the weight a bit.....

Maybe, frequency-in-gym without injury, with adequate intensity, with adequate rest, and with adequate nutrition are the keys.